If you regularly go to the gym or are serious about your training, chances are you've heard of BCAAs. We answer all your questions about BCAAs so you can decide if they're right for you.
What is BCAA and what does it do?
BCAA stands for Branched Chain Amino Acid and is a compound found in protein. All protein is made up on amino acids and there are essential amino acids and non-essential amino acids.
Essential amino acids are named as such because the human body cannot make them, so we need to get them from food. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
There are 11 non-essential amino acids, which are amino acids that the human body can make itself. There are 11 non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Amino acids are the building blocks of protein, a substance that plays a crucial role in many biological processes and functions. We need protein to build and repair muscle, and if you workout hard and often get DOMS, protein is what will help you recover and stop feeling so achy.
Related: Can You Exercise When You Are Sore
Is BCAA good for weight loss?
Taking a BCAA supplement won't facilitate weight loss specifically. The only healthy way to achieve weight loss is to eat in a calorie deficit, meaning you are eating fewer calories than you are burning in a day. What BCAAs do is help your body recover quicker and better after tough workouts, as they supplement your amino acid intake which are building blocks of protein.
If you eat a rich and varied diet, you may well not need to take BCAA supplements because you will be getting all the essential amino acids from food. However, if you eat quite a restrictive diet and do a lot of weight/strength training, you may find that a BCAA supplement can help you take on all 20 amino acids, both essential and non-essential.
Do I take BCAA before or after a workout?
You can consume a BCAA supplement either 30-45 minutes before a workout or immediately afterwards. It's ideal to take on a hit of protein within 30 minutes of finishing a strength workout so that your body can absorb the protein and use it to help build and repair your muscles.