When should one take the BCAA?

In order for BCAAs to have the best effect, the time of taking them must be well coordinated. Otherwise there is only a partial exhaustion of the BCAAs pool. In general, one can say that there are two important points in time for taking BCAAs.

On the one hand one should take BCAAs before a training session. 60 to 30 minutes before a workout, up to 13 grams of BCAA can be taken to ensure the energy supply of the muscle during training. The BCAAs pass through the body’s bloodstream directly to the cells in the muscles and ensure an improved supply of nutrients during the training session.

On the other hand, it is very useful to continue taking BCAAs directly after training. After the musculature has worked, small micro injuries have occurred and all nutrient stores are as good as empty. Taking BCAAs after the workout ensures the nutrient supply and protects the muscle cells from a breakdown of muscle protein.

The body needs this protein for the regeneration of tired muscles. The freshly taken BCAAs reach the muscle cells directly via the bloodstream and help in the regeneration and new formation of muscle cells. Thus BCAAs, taken directly after training, have a protective effect on the muscles and protect the existing muscle protein.

The dosage recommendation after training should be in the ratio of two (leucine), to one (isoleucine), to one (valine). BCAAs can also be used in dietary phases. Also in this area of application the users of BCAAs make use of the muscle protein protecting effect of BCAA. The reduction of the own muscle mass should be prevented by a controlled supply.

How much BCAA should one take?

There are very many different recommendations for the amount to be taken. It is easy to lose track of what is being taken and the dosage may be wrong or too high. In general, an important question must be asked before taking the medicine: Do I even need BCAA as a dietary supplement?

This question should be asked by every athlete first. The answer should be given in consultation with a doctor and should be based on the following principles: Extent of the sport, type of sport, intensity, individual prerequisites and nutritional habits. Only after these points have been clarified can a decision be made on whether and how much BCAA should be taken.

In general, the human body needs about 20 grams of BCAAs per day. A large part of this is obtained from the food we eat. This requirement increases through sport, and is even significantly higher when it comes to muscle building.

For an experienced strength athlete with at least five training sessions per week, BCAA consumption is higher and he should consume 30 to 35 grams of BCAA to cover his needs. Amateur athletes need about six grams of BCAA after a training session to cover the increased demand. There is therefore no general dosage recommendation for BCAA. The amount needed is always highly individual and depends on several internal and external influences. These should be clarified before supplementation with BCAA.