In the field of fitness supplements, BCAAs are becoming a tough competitor to WHEY protein because of their increased demand. BCAAs are proven to improve exercise performance, mood, and muscle mass, so it's not without reason. BCAA supplements contain leucine, valine, and isoleucine, three essential amino acids found in our body's muscle tissue.
After identifying what they are, another question arises: Should I take BCAAs every single day? It is recommended that you take the supplement on a daily basis, regardless of your fitness goals. Other questions also arise: When should BCAA be taken? And how much? These are the reasons behind our comprehensive dosage guide, which answers every question a fitness enthusiast may have about BCAA supplements.
Why should a person take BCAAs? Our bodies cannot synthesize the amino acids they need on their own. The amino acids are obtained from the foods we eat. Recently, supplements have become a more convenient way to consume nutrients. If you're looking for a way to get the most from your workout, BCAAs are the answer.
Is BCAA Right for Me?
This question has one simple answer: Everyone. While exercising, one can consume BCAAs, particularly during endurance training, bodybuilding, athletics, or any other type of fitness activity. They are designed to feed your muscles, build their mass, and repair them.
However, the benefits don't stop there. Muscle soreness is also reduced and the immune system is strengthened.
BCAAs can benefit anyone, especially athletes with restrictive diets that don't provide enough amino acids.
We discuss questions that many of our readers have.
What is the best way to take BCAAs?
In the same way, like many other supplements, BCAA comes in many forms and concentrations. User's are expected to follow specific instructions and guidelines provided by each product. Hence, always pay attention to the product's recommended dosage, which should be written on its box.
You can purchase BCAAs in either tablet form or powder form, with or without flavors. Just like vitamins, take your tablets with water. If you prefer powdered BCAAs, the substance can be mixed with water or added to a protein shake.
There are many different flavors of BCAAs on the market, like the Allmax Isoflex banana flavor, Cellucor BCAA lemon flavor, or Allmax Amino Cuts arctic orange flavor. However, some users find unflavored BCAAs unappealing and even bitter.
Do I need BCAA every day?
BCAA supplement efficiency is not determined by the timing or quantity of consumption, as most nutritionists and researchers agree. In fact, the frequency of intake or how frequently you consume them is crucial. In case you are wondering, “Should I take BCAA daily?” day? day? “, then you should be aware of the fact that prolonged consumption amplifies its effects. So take BCAA every day! Conversely, uneven intake diminishes the impact of the additives and does not provide consistent results.
BCAAs: How Often Should I Take Them?
BCAAs can show results after prolonged use of at least one week, depending on the formulation. The first benefits are seen in most studies after a week or more of daily intake. This is due to the body's response to daily absorption of the supplement, improving and accelerating the process of protein synthesis and enzyme breakdown.
By simply using BCAAs for a longer period of time, your body will become accustomed to breaking them down and using them. Therefore, enhancing BCAA absorption and fully exploiting the enzymes.
You should therefore take BCAAs on a daily basis. We hope our simplified explanation helped you with your question about taking BCAA every day.
What is the best time to take BCAAs?
Taking BCAA every day leads to the question of when to take BCAA. Other topics that are of interest to users around the world include: How long before exercise should I take BCAAs? BCAA during or after a workout? If you are cutting, when should you take BCAA?
This depends on the user's lifestyle, some take the supplement while exercising, and others before or after. Several studies have demonstrated that intake time doesn't affect desired outcomes. So you can take supplements whenever you like.
Nevertheless, you should still take your dose as close as possible to your workout, or even during it. Intake techniques used by some users to absorb their dosages are as follows:
About half an hour before a workout - When the amino acids are working their magic
To enhance performance during training
To maximize the effectiveness of the supplement, take it half an hour before and half an hour after your workout
Taking BCAA before sleep is believed by some users to help with protein synthesis
Taking BCAA before the meal is considered the best time to lose weight
The best time to take BCAA tablets or powder
Is it recommended to take BCAA powder or tablets at a certain time? It depends on the users preferences which of the above techniques helps with protein synthesis or with fighting fatigue, so the best time will depend on their preferences. Manufacturers and nutritionists generally cannot say when BCAA should be taken.
There has not been any research conducted to determine whether you should take BCAAs before, during, or after a workout, or if the timing affects their effectiveness in any way. After taking a supplement, amino acids peak in a gym-goer's bloodstream half an hour later. Use this information to tailor your supplement intake technique if achieving peak performance is your goal.
Traditional beliefs also held that protein could only be used by muscles if consumed within one hour after exercise. But recent research suggests you can benefit up to five hours after consuming protein supplements. Because of this, you can now take your BCAAs after your workout too, without sacrificing their effectiveness.
It's up to you when you take your supplements, but if you want a particular result in your diet or workout, try different techniques to find out which works best for you.
BCAA Dosage per Day
According to our research about when to take BCAAs, the timing is solely dependent on the individual. Yet, when it comes to the question: Should I take BCAA every day, they do not specify how much to take.
To ensure safety, users should know the maximum dosage they can take, and in most cases, the scales indicate 10 g per serving regardless of the form they take it in. Hence, you should limit the amount of powder or tablet additive you consume according to your goals, gender, and workout. When you begin seeing results, this might be difficult, but remember that supplements perform best when used correctly.
Medical officials, nutritionists, and manufacturers all recommend different amounts of supplements for different body weights, but most users assume 1g per 10 kg should be sufficient. It is recommended to take a dose of 4 to 20 grams per day, split into doses.
This article provides the recommended dosages for both women and men, as well as a table to help you determine what dosage is right for you.
What is the recommended daily intake of BCAAs for women?
A simple 4-5 grams per day should suffice for women who exercise every week. In contrast, if you follow an intense workout, the scale can rise to 10 grams per day. Regardless of the size of the portion, women can consume two or even three portions before and after their workouts. Remember not to exceed the recommended daily dose stated on the packaging.
What is the recommended dosage of BCAA for men?
For men who exercise lightly, up to 10 grams per day would be sufficient. Nevertheless, if one follows a strenuous regimen, the scales can go as high as 20g per day. Men should also divide their daily dose into two to five servings not exceeding 10g.
Dosage instructions for the supplement
- Light-Medium exercise
4 - 5 g per day
- Heavy exercise
5 - 10 g per day
- Light exercise
5 - 10 g per day
- Medium exercise
10 - 15 g per day
- Heavy exercise
15 - 20 g per day
It is imperative that you divide your perfect dosage into several servings, with each serving never exceeding 10 grams. You should also take note that we have provided a generalized dosage guide, suitable for healthy individuals. Never exceed the recommended daily intake without consulting your manufacturer or a professional.
Is it safe to take BCAAs every day? - YES!
Athletes who wish to maximize their performance and exercise may benefit from BCAAs, whether they are on a restricted diet, trying to lose weight, or boosting their immunity. BCAAs are muscle food that consumers should provide every day to their muscles. For most users, it's essential to follow the manufacturer's instructions and not exceed the recommended daily dose of amino acids. In order to achieve the best results, you should take your supplements every day, so make that a habit.