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BCAA for Pre-workout


BCAA for Pre-workout

Branched-chain amino acids (BCAAs) are essential amino acids that our body can’t naturally produce. We source them in our diet, from foods such as meat and fish. Some gym goers choose to supplement extra BCAAs into their regime to help support their workout.

BCAAs are the building blocks of protein. Most protein sources contain BCAAs. To help you support your goals, you’ll need to supplement the right dosage at the right time; here, we explore what that is and why BCAAs can be beneficial pre-workout.

When to take

BCAAs can be taken several times throughout the day, but pre-workout is one of the most common. It needs to be taken around 30 minutes before your workout so it has enough time to digest fully and be put to good use.

How much to take

BCAA supplements come in two forms: a tablet and a powder. Research suggests recommendations of 0.03-0.05g/kg body weight per hour or 2-4g per hour ingested repeatedly during exercise and recovery. BCAA powder is available in an array of flavours, and is often mixed with a sports drink, water or cordial to make a refreshing drink, which also keeps hydration levels high. The powder is usually more potent than the capsules.


For any kind of exercise, whether it be high intensity interval or endurance training, your body requires a lot of energy so that it doesn’t prematurely exhaust. Supplementing BCAAs prior to your workout will help saturate your body’s stores of BCAA so that stores don’t decline so quickly. BCAAs are the building blocks of protein. Protein synthesis is needed for muscle maintenance and growth.