A Beginner’s Guide to Taking BCAA for the Best Results

BCAAs, or Branched-Chain Amino Acids, are three of the nine essential amino acids required but not naturally produced by our body. These are leucine, isoleucine, and valine.

Since our body cannot produce these essential amino acids, they must be consumed through external sources, which is why BCAA supplements are used.

Branched-chain amino acids have tremendous benefits for our health and body.

They help boost muscle growth as well as aid the muscle repairing process in the body, which is why BCAAs are very important for athletes and those engaged in heavy workouts for muscle building. [1]

BCAAs are also known to help reduce muscle soreness and fatigue by decreasing protein breakdown during a workout session. Some studies even suggest that these amino acids can aid fat loss and improve the immune system.

Besides protein-rich foods such as dairy, meat, and eggs, we can also get our daily amino acids from BCAA supplements.

For athletes and bodybuilders who need to consume more than regular amounts of BCAAs, these supplements are a wonderful option, as they contain plenty of BCAAs, along with other healthy nutrients such as protein.

However, to get the optimum results from your BCAA supplements, it’s important to consume them in the right amount and at the right time.

Confused? This article takes you through the process of taking BCAAs for the best results. In other words, after reading this article, you’ll know exactly when and how to take your BCAAs.

But, first thing first.

Why Do You Need Bcaas?

As mentioned before, BCAAs are the essential amino acids that are needed by our body to ensure proper production and repair of muscles.

Besides aiding the growth of muscles, it also helps reduce tiredness, fatigue, and muscle soreness after workouts.

We all need BCAAs, some in moderate amounts, and others in large amounts, based on the physical activities we are engaged in. Athletes and fitness enthusiasts usually need to consume more BCAAs than common people for fast and proper recovery of damaged muscles. By improving the body immunity and energy levels, BCAAs can also allow you to work out for a longer time.

RECOMMENDED: BCAA? Never Doubt About Their Benefits

What’s the Best Way to Get Bcaas?

Well, the best way to get your amino acids naturally is through protein-rich food such as eggs, meat, dairy products, nuts, soy products, legumes, etc. However, these foods have limited BCAAs, which are only sufficient for our regular body needs.

For those engaged in heavy physical activities, BCAAs requirement is higher and may not be met through regular foods. The use of BCAA supplements is recommended in this situation.

These supplements are made from natural sources/foods and contain good amounts of BCAAs, which help meet the extra nutrient requirements of the body.

If you are just starting to take BCAAs or wondering about the best time or method to use them, you’re at the right place.

When to Take Bcaas for the Best Benefits

BCAAs, like protein supplements, give the best results when consumed before, during and after a workout session.

Before a workout, your body needs to prepare itself for intense physical activity, so your energy and stamina levels should be up. BCAAs along with protein help boost your body’s endurance and ensure enhanced performance during workouts. When consumed before workouts, these amino acids act as a powerful energy source to help your body grow and repair muscles. BCAAs are like fuel that your body needs to boost performance.

BCAAs are easy to digest amino acids and don’t need to go through the liver in order to provide the required energy to your body and muscles during a workout, which is why they are even better than protein supplements as a source of instant natural energy.

You can also take BCAAs during the workout, as Valine and Isoleucine acids in INTRA BCAA POWER can help maintain the body’s energy level by immediately converting into glucose.

Taking BCAAs immediately after a workout is also helpful, as the Leucine acid enables the body to repair the muscles that got damaged and/or tissues that got broken during exercise.


What’s the Right Amount of Bcaas to Take?

Some studies [2] suggest that consuming about 10-15 grams of BCAA per day is sufficient for the body to ensure optimum muscle synthesis. However, different experts have different opinions on that matter.

The best way to get the most out of your BCAA consumption is following the dosage recommendation of your physician or as given on the package.

In the case of our Intra BCAA Power, we recommend taking 1 scoop of BCAA mixed in 6-8 oz of cold water, one to two times daily. You can take it with your meals as well as before, during, and after your workouts.


[1] Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. From https://www.ncbi.nlm.nih.gov/pubmed/16365096

[2] BCAA Benefits: A Review of Branched-Chain Amino Acids. From https://www.healthline.com/nutrition/bcaa#section9