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Bcaa post workout vox nutrition1/31/2024 ![]() ![]() Taking BCAAs during workouts has been studied a little in endurance training, such as distance running and cycling. Window of time to take BCAAsīCAA levels in your blood peak 30 minutes after consuming the supplement, but studies have yet to determine the optimal time to take it ( 12).ĭespite the long-held theory that you have about 45–60 minutes after exercise to get maximum muscle building benefits from consuming protein, newer research suggests this window of time may be as wide as 5 hours after exercise ( 11, 13).įurthermore, if you’ve eaten a meal or taken a protein supplement 1–2 hours before exercise, the timing of post-exercise BCAAs or other protein supplements may be less important than if you exercised without recently eating, such as in the early morning ( 13).īCAA supplements are convenient enough that it’s simple to consume them shortly before or after a workout if you feel it makes a difference for you. In this study, both groups had the same improvements in body composition and strength ( 11).īased on the available evidence, it’s uncertain that it makes a difference whether you take BCAAs before or after resistance (weight training) exercise. The only other study available for comparison is one that gave athletic men 25 grams of whey protein isolate (supplying 5.5 grams of BCAAs) either right before or right after their weightlifting workouts for 10 weeks. They experienced less muscle soreness after exercise and lower blood markers of muscle damage than those who took the BCAAs after the arm exercise ( 10). In the study, young men took 10 grams of BCAAs before a strengthening exercise for their nondominant arm. Only one small preliminary study has compared the effect of taking a BCAA supplement before exercise to taking it after exercise. Here’s a review of the evidence on BCAA supplement timing. ![]() There’s little research comparing the benefits of taking BCAAs or other protein supplements at one time over another, such as before exercise versus after exercise. Science-based evidence for when to take BCAA supplements BCAAs can be converted into glutamine in muscles ( 5, 9).īCAA supplements may promote muscle building, supply energy, support immunity, and reduce exercise fatigue and post-exercise muscle damage. Strenuous exercise can result in reduced immunity, which may be due to a decrease in the amino acid glutamine, a fuel for immune cells. When glucose - your muscles’ main energy source - becomes low, BCAAs can serve as a source of energy ( 8).
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