How to use BCAA
When you’re training hard on a calorie-deficit diet, your body craves the energy it’s missing out on. BCAAs are the building blocks of protein. Supplementing BCAAs into your training plan can help provide your body with the opportunity to make the most out of your workout.
How to take BCAA
BCAA supplements come in two forms – tablets and BCAA powder. They can be taken up to 3 times a day depending on the serving size and concentration (so always follow the manufacturer’s instructions). The powder can be mixed with water, a cordial or sports drink for use during a workout. Tablets are usually swallowed whole with water. BCAAs can also be taken before or post-workout provided that the recommended daily dose is not exceeded.
It is difficult to provide an exact dosage that is suitable for everyone; research suggests 0.03-0.05g/kg body weight per hour or 2-4g per hour during exercise and post workout. It is important to follow the manufacturer’s instructions and not exceed the recommended daily dose
When to take BCAA
It’s recommended that when taking BCAA supplements within your routine, they’re taken several times throughout the day. Both tablets and the powder could be effective when taken before, during and after your workout.
BCAA powder can be supplemented in a drink during exercise. Sipping a flavoured BCAA drink keeps you hydrated and can help you get the most out of your workout.
You can also take BCAA supplements before bed or first thing on a morning to increase the number of essential amino acids in the body.