Is it worth taking BCAAs on non-training days?

Branched-chain amino acids, or BCAAs, are primarily known to athletes, and those particularly familiar with their properties are enthusiasts and competitors in strength and physique disciplines. Although BCAAs are supplied to the body through protein-rich foods, there are numerous cases in which daily supplementation may be beneficial.

1. Properties of BCAA
2. How to use BCAAs?

Properties of BCAA

Amino acids, collectively referred to as BCAA, are leucine, isoleucine and valine. They build both human organisms and the simplest organisms in the world, including animals, plants, fungi and bacteria. However, humans and animals are unable to synthesise these compounds in the body. In order for them to fulfil all their biological functions, they must be consumed as part of the daily diet.

One of the most important functions of BCAAs is their role in promoting muscle protein synthesis. This action is of considerable importance from the point of view of post-workout regeneration of the body. It helps to preserve as much muscle as possible in conditions that are unfavourable for the body, i.e. when the body is subjected to excessive physical activity and/or a restrictive, low-calorie diet, and also promotes muscle tissue growth when training stimulation is of the right frequency and intensity and there is a calorie surplus.

Athletes involved in strength and strength-endurance disciplines are the biggest beneficiaries of BCAA, as they engage the muscles of the entire body in exercises that cause microdamage almost all year round, both in conditions of calorie deficit and excess in their daily diets.

How to use BCAAs?

It is worth paying attention to branched-chain amino acids on both training and non-training days. Stimulating muscle protein synthesis every 3-4 hours can be very important for an athlete's post-workout recovery, so in cases of long training sessions, it is worth considering using them immediately before and after physical activity. In the case of extremely strenuous training sessions, taking BCAAs during training may also be important, as it indirectly reduces neurological fatigue. As a rule, BCAA doses range from 10 to 20 g per day.

The post-workout recovery process takes place over several dozen hours after the cessation of physical activity. Throughout this period, the body has an increased demand for protein, especially branched-chain amino acids. Therefore, under conditions of high muscle load, it is worth ensuring a high supply of BCAAs even on non-training days.

People who train frequently and intensively may need up to 3 g of protein per kilogram of body weight, which is not always easy to consume through conventional food. This means a high consumption of eggs, dairy products, meat, offal, fish and legumes. On non-training days, it is best to take your BCAA dose halfway through the longest break between meals during the day (not counting sleep).