Should you take BCAAs before or after training?

Essential amino acids with branched side chains, commonly known as BCAAs (branched-chain amino acids), are among the amino acids most familiar to athletes. This group consists of leucine, isoleucine and valine, which perform very important functions within muscle tissue. Many athletes cannot imagine preparing for sports without the help of supplements containing BCAAs, and this applies not only to strength disciplines, but also to endurance and mixed disciplines.

1. The point of taking BCAAs before training
2. BCAA during training
3. Reasons to use BCAAs after training

The point of taking BCAAs before training

Amino acids from the BCAA group are famous for their ability to activate muscle protein synthesis. The diet is supplemented with BCAA preparations most often when one is unable to eat an amount of protein adequate for regeneration needs, or when there are certain digestive and/or absorption disorders.

Examples of such individuals include strength athletes (especially those in the heaviest weight categories), endurance athletes (especially those who engage in very long training sessions) and individuals who are highly susceptible to bruises and injuries (especially in combat sports). In such cases, BCAAs can be used both immediately before and after training, as these individuals' training sessions sometimes last 2,5-3 hours. According to current knowledge, it is recommended to consume protein-rich foods every 3-4 hours to optimise muscle protein synthesis.

BCAA during training

The use of BCAAs during training has a similar rationale to taking them immediately before physical activity. The main purpose of their use is to increase the supply of essential amino acids without putting additional strain on the digestive tract with conventional food. In addition, there is another property that athletes who undergo long and exhausting training sessions should pay attention to.

Branched-chain amino acids supplied to the body in the second half of a long training session can inhibit one of the mechanisms of neurological fatigue. This mechanism involves increased production of serotonin, which (colloquially speaking) prompts you to stop exercising and enter a phase of rest and regeneration. In addition to the regenerative effect achieved by activating muscle protein synthesis, this can also provide a temporary effect that alleviates the feeling of decreased performance.

Reasons to use BCAAs after training

Branched-chain amino acids are most often consumed after physical activity to accelerate (speed up) recovery. The activation of muscle protein synthesis is what allows muscle tissue to rebuild itself after damage caused by severe distress, such as heavy and/or long training sessions (especially when there is an energy deficit).

Consuming BCAAs in the form of a dietary supplement is a practice that facilitates the delivery of muscle-building ‘building blocks’ to the body, as they can be taken anywhere in the form of capsules/tablets or dissolved powder. An additional variation of such supplementation and support for the body can be the combination of BCAAs with a carbohydrate supplement and creatine. This mixture can be consumed from the beginning to the very end of a workout (provided it is properly diluted).