What is BCAA and Why to Consume it?

If you are an active person who exercises a lot or takes part in endurance sports, you may have heard about branched-chain amino acids (BCAAs) and their potential benefits. But what are BCAAs, and why should you think about adding them to your supplement routine?


What exactly are BCAAs?


Branched-chain amino acids (BCAAs) refer to three essential amino acids: leucine, isoleucine and valine. They are called “branched chain” because of the unique structure they have featuring a side chain that goes away from the main chain. There are various functions where BCAAs play a vital role such as muscle protein synthesis, energy production and muscle recovery.



Advantages of BCAA


  1. Muscle development and restoration: For instance, BCAAs especially leucine stimulate muscles’ protein synthesis which is the process by which muscles repair themselves following damage during exercise. This makes them particularly beneficial for people who engage in strength training or other forms of high intensity exercise.


  1. Muscle retention during weight loss: When one reaches caloric deficiency stage the body starts breaking down muscles for energy. During weight loss bcaa helps keep lean muscle mass intact by supplying amino acids for protein formation in muscles.


  1. Improved exercise performance: BCAAs can help delay fatigue and enhance endurance during exercise by serving as an energy source for muscles and preventing the buildup of certain metabolic byproducts.


  1. Reduced muscle soreness: Supplementing with BCAAs may help reduce muscle soreness and accelerate recovery after intense exercise by reducing exercise-induced muscle damage and promoting muscle repair.



BCAAs can be obtained from a variety of food sources, including:


- Meat (beef, chicken)

- Fish and seafood

- Eggs

- Dairy products (milk, cheese, yoghurt)

- Legumes (lentils, beans, peas)

- Nuts and seeds




How should you take BCAA?


BCAA supplements are available in various forms, including capsules, powders, and ready-to-drink beverages.


Here are some general guidelines for taking BCAA supplements:


  1. Timing: BCAAs can be taken before, during or after exercise. Prior or during a workout is often chosen by many individuals in order to increase muscle recovery and performance.


  1. Dosage: Recommended dosage can differ based on body weight, activity level, and one’s goals. The typical dosage range is 5 to 20 grams per day although greater amounts may be advised for athletes or those engaged in high volume training.


  1. Ratio: Leucine is the most important BCAA for muscle protein synthesis, so you should rely on supplements that have a higher ratio of leucine to other BCAAs (e.g., 2:1:1 or 4:1:1 ratio of leucine:isoleucine:valine).


Best time to take BCAA:


The best time to take bcaas varies depending on your goals and preferences. Many athletes and fitness enthusiasts consume bcaas before, during, and after their workouts in order maximize their benefits Here are some common recommendations:


- Pre-workout: Taking BCAAs 15-30 minutes before your workout can help provide your muscles with the necessary amino acids for energy and prevent muscle breakdown during exercise.


- Intra-workout: Consuming BCAAs during your workout can help sustain your energy levels, delay fatigue, and promote muscle recovery.


- Post-workout: Consuming BCAAs within 30 minutes after your workout can aid in muscle repair and recovery, reducing muscle soreness and promoting muscle growth.


One scoop of Fitspire BCAA contains 5.2g of BCAA with balanced 2:1:1 BCAA Ratio


Piece of Information:


BCAA can be found in high-protein foods such as meat, dairy products, and legumes. However, it may be difficult to consume enough BCAA through food alone, especially for those with specific dietary restrictions or preferences. In such cases, opting for a BCAA supplement can help ensure an adequate intake and support overall wellness.



Choose from a trusted brand and follow the recommended dosage instructions for optimal results. It is also important to consult with a healthcare professional or registered dietitian to determine the appropriate dosage for individual needs.