BCAA’s, also known as branched chain amino acids, are composed of 3 amino acids: leucine, isoleucine and valine.

Of the 200 amino acids that exist, the BCAA’s are the ones that are responsible for the growth of muscle mass and generate new tissue, recovery after exercise and to maintain in a good state to all muscles.

Now that we know what branched chain BCAA’s are, let’s see how we should take them and in what situations.

Ideally, we take them right after finishing a workout, as they can help muscles and fibers recover in a shorter period of time.

The amount will always be influenced by the type of sport or physical activity practiced. For example, if person A plays table tennis, a sport played on a table, and person B plays weightlifting, it is obvious that person B will require a greater amount of protein and amino acids in order to recover, compared to person A.

In both cases, the best time to take them is at the end of the activity in order to supply the body with the nutrients it needs. Another formula you can follow to take them is the following:

Breakfast: 5g

Midday meal: 5g

Pre-workout: 5g

-Post-training: 5g

Before you go to sleep: 5g

As we have already seen, BCAA’s, in order to have a better effect, should be taken at the end of the exercise. Therefore, it doesn’t matter if you are 20 or 60 years old, if you practice soccer or swimming, anyone can consume them as long as your body demands them.

Generally, various dosages are recommended depending on a person’s build, level of physical activity, among other factors. Once evaluated, a dose can be more accurately recommended and have the desired effect.

The same applies to BCAA’s, but if we have to indicate a specific amount, it is 5g per serving . The recommended daily amount is between 20g and 30g to achieve optimal results. This last amount will depend on the physical effort required by your activities, the more effort required, the closer your intake should be to 30g spread throughout your day.

If you do more exercise in a day than usual or if your routine was more intense, you can increase one serving to 5g more, this can be done by mixing it in your protein shake or with another beverage of your choice.

Something important to keep in mind is that when taking your BCAA’s, try to take them with water, natural juice or another drink that does not contain gas or fat, as fat slows down the absorption process. Therefore avoid taking them with milk or shakes containing lactose.

BCAA’s will be your greatest allies when it comes to increase the size of your muscles, accelerate the synthesis of new proteins, reduce the feeling of fatigue, reduce muscle damage caused by exercise and help a quick muscle recovery.