When should I take BCAA's?

BCAAs (branched chain amino acids) are the essential aminos leucine, isoleucine, and valine. The combination of these three amino acids makes up approximately 35% of skeletal muscle tissue in the human body.

BCAAs play a very important role in protein synthesis (the production of proteins in cells from amino acids to build muscle).They are a specialist set of amino acids that are know as ESSENTIAL amino acids (cant be produced by the body and must be sourced from foods) and play a vital role in aiding muscle recovery (anti-catabolic).

BCAA's act as nitrogen carriers which assist the muscles in synthesizing other amino acids needed for anabolic muscle action (muscle growth and repair). In simpler terms, BCAA's combine amino acids to form a complet amino acid profile which is used by muscle tissue.

BCAA's stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by the muscle cells and used as a source of energy. This insulin production promotes amino acid uptake by the muscle.

Studies have been able to show that ingestion off BCAA's before and during exercise can increase energy and strength by (central) mechanisms and ingestion of BCAA's post workout has been shown to increase muscle repair and improve recovery time.

I personally supplement with Reflex BCAA's and take one full serving before and after training and find this works best for me. I also take 2 servings at separate times during the day.

I would say the single best time to take them would be about 10 minutes before training. Although taking a full Essential Amino Acid (EAA) supplement yields superior results. In fact, probably the single best study on taking EAAs before training showed a dramatic increase in muscle repair. When compared to taking the same EAA supplement after training instead of before, the muscle-building results were not nearly as dramatic.

Thanks.

So I should be taking an EAA supplement about 10 minutes before I train, which I guess makes sense. So I wll be putting a fresh tub of BCAA's on ebay then!