When to drink bcaas

Although studies have not yet been able to pinpoint the ideal time to take the supplement, BCAA levels in the blood reach their peak 30 minutes after consumption.

Newer study reveals that this window of time may be as wide as 5 hours after exercise, contrary to the long-held belief that you have roughly 45–60 minutes after exercise to gain the most muscle-building advantages from ingesting protein.

Additionally, the timing of post-exercise bulk BCAA powder or other protein supplements may be less critical than if you exercised without recently eating, such as in the early morning, if you had a meal or took a protein supplement 1-2 hours prior.

Best Time To Take BCAA For Weight Loss

While BCAAs offer proven muscle-building benefits, their impact on fat loss is more nuanced. To maximize potential weight loss effects, current research suggests BCAAs are best consumed 30-60 minutes pre-workout and/or during workouts on training days.

BCAAs can help facilitate fat burning during exercise by:

Providing muscles with energy and delaying fatigue, allowing you to burn more calories per workout (1).

Lowering serotonin levels which may decrease appetite and cravings during training (2).

Increasing fat oxidation rates when taken before aerobic exercise (3).

BCAAs before resistance training also optimize muscle protein synthesis to retain lean mass in a calorie deficit (4). Preserving muscle while losing fat is key for sustainable weight management.

However, there's limited evidence having BCAA powder at other times significantly boosts fat loss. The primary benefit appears to be improved intra-workout performance and body composition when taken around workouts.

Best Time To Take BCAA For Muscle Growth

For maximizing muscle growth, current research suggests:

Pre-workout BCAA doses help provide muscles with amino acids to support protein synthesis during training (5).

Post-workout BCAA intake further boosts synthesis, especially alongside protein/carb sources (6).

BCAA doses between meals maintain elevated protein synthesis throughout the day (7).

So to optimize muscle-building rates, consume BCAAs both before and after resistance training, as well as between meals or with snacks throughout the day.

When To Take BCAA And Creatine

Since creatine draws water into muscle cells while BCAAs stimulate muscle building pathways, combining them can lead to enhanced growth. The optimal timing depends on your goals:

For strength gains, take 5-10g of creatine along with 10-15g of BCAAs pre and post-workout.

For mass gains, use the same pre/post-workout doses along with 5-10g BCAA between meals.

Creatine causes cell volumization, while BCAAs trigger anabolic signaling. Consuming them together before and after training provides a synergistic effect that amplifies the muscle-building response (8).

Should I Take BCAA Every Day?

Daily BCAA supplementation can be beneficial if your goals include:

Increasing strength and muscle mass from resistance training.

Losing fat while retaining muscle when dieting.

Reducing muscle soreness from intense or frequent workouts.

Providing muscles with energy during endurance training.

The benefits of BCAAs are optimized around workouts. But habitual intake daily can further enhance muscle protein synthesis rates throughout the day (9).

Aim for at least 10 grams of BCAAs pre and post-workout. On rest days, 5 grams between meals or with snacks is sufficient to maintain elevated muscle protein synthesis 24/7.

Should I Drink BCAA Before Or After Workout?

Research shows BCAA supplementation is effective both pre and post-workout, but the precise timing depends on your goals:

Before training, bulk bcaa powder provide muscles with amino acids to support muscle protein synthesis during your session (10).

After training, BCAAs enhance recovery by increasing post-workout muscle protein synthesis (11).

So ideally, consume BCAAs both before and after each workout to maximize muscle growth. If you had to choose one time or the other, pre-workout may offer slightly greater benefit by supplying amino acids during training itself.

Can You Drink BCAAs At Any Time?

While BCAAs offer advantages pre and post-workout, you can utilize them at other times of day as well:

Early morning upon waking to help stimulate muscle protein synthesis after the overnight fast.

Between meals to maintain elevated protein synthesis rates when spaced apart.

Before bed to potentially counteract overnight muscle protein breakdown during sleep (12).

The evidence is less extensive for these supplemental times. But they can be integrated into a daily BCAA regimen that focuses larger doses around workouts, and smaller amounts at other times as needed.

The Takeaway

Through my decades of research, I've found precise BCAA timing around workouts and throughout the day can significantly enhance muscle growth, body composition and exercise performance. The best general strategy is consuming 5-20g of BCAAs both pre and post-workout, along with smaller doses in between meals and snacks. Adjust intake and timing of BCAAs depending on your individual recovery needs and goals. When used properly, BCAAs are safe, effective, and one of the most potent supplements for supporting muscle development 24/7.

References:

Mittleman KD, Ricci MR, Bailey SP. Branched-chain amino acids prolong exercise during heat stress in men and women. Med Sci Sports Exerc. 1998 Jan;30(1):83-91.

Blomstrand E. A role for branched-chain amino acids in reducing central fatigue. J Nutr. 2006 Feb;136(2):544S-7S.

White PJ, Lapworth AL, An J, Wang L, McGarrah RW, Stevens RD, Ilkayeva O, George T, Muehlbauer MJ, Bain JR, Trimmer JK, Brosnan MJ, Rolph TP, Newgard CB. Branched-chain amino acid restriction in Zucker-fatty rats improves muscle insulin sensitivity by enhancing efficiency of fatty acid oxidation and acyl-glycine export. Mol Metab. 2016 Jul 22;5(7):538-51.

Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017 Jun 7;8:390.

About Author

Celine Xu is a botanist with over 15 years of experience researching and developing plant extracts for nutritional and pharmaceutical applications. She leads an R&D team focused on identification, cultivation and extraction of medicinal plants. Celine Xu earned a Ph.D. in Plant Biology has authored numerous articles in peer-reviewed journals about the health benefits of specific phytochemicals. She frequently speaks at industry conferences about new developments in plant extract research. Celine Xu is dedicated to advancing the scientific understanding of how targeted plant compounds can be used to improve human health.