When should you take bcaa? BCAA What is it, does a beginner need it, the correct dosage and time of administration. BCAA amino acids in foods

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Today's article will focus on BCAA: how to take the supplement, at what time, what dosage is needed, should you use BCAA on a rest day, etc.

Today there is a certain euphoria around this supplement. That is why it is worth paying such close attention to it.

BCAA - briefly about the main properties

What are BCAA's? These are three branched chain amino acids - isoleucine, valine and leucine.

Almost 40% of our muscle tissue consists of these three amino acids. It is these three amino acids that shift the anabolic reaction in our body in a positive direction (they improve and accelerate anabolism). The key function of BCAA is to use these three amino acids as reserve sources of energy for our muscles.

BCAA prevents the destruction of muscle tissue during training and during long breaks between meals. Taking them is important because they themselves are not reproduced by the body, but only come from outside. You can only get them from food or by taking a supplement, which is extremely important for effective training.

Main functions of BCAA:

Increases strength indicators.
Increases lean muscle mass.
Prevents the destruction of muscle tissue.
Reduces the percentage of subcutaneous fat by accelerating lipolysis.
Helps the body recover better and faster after training.

BCAA as a supplement has been around for a long time. Previously, it was poorly soluble, bitter in taste and was not in great demand. Today the picture is different. This is a popular product in the sports supplement community. Due to the fact that BCAA manufacturers began to micronize it, it dissolves well and has a pleasant taste.

Of the three amino acids in BCAA, leucine is the most anabolic element. However, in order for leucine to maximize its anabolic properties, isoleucine and valine are also needed. In addition, the percentage of these amino acids is important for effective anabolism. This ratio should be 2:1:1 (leucine is 2 times more than the rest).

When choosing BCAA for yourself, pay attention to the component composition and the correct ratio of amino acids. Avoid obviously excessive amounts of leucine.

Considering the positive properties and functions of the supplement in our body, it is interesting for any type of physical activity (speed-strength and aerobic).

BCAA: how to take during anaerobic exercise

On the day of training

The dosage of BCAA depends directly on the intensity of the power load, the amount of protein consumed in the diet and your muscle mass. It is worth emphasizing that it is important MUSCLE MASS, and not the mass of the entire body.

Let's take, as an example, the average amateur athlete weighing 80 kg, consuming at least 2 g of protein per kg of body weight.

An 80 kg athlete consuming at least 2 g of protein per kg of body weight per day of strength activity should take about 10-15 g of BCAAs before training. To prevent the destruction of protein structures (catabolism) during training, you should prepare 10 g of BCAA mixed in 0.2-0.5 liters of water. This volume should be drunk evenly in sips throughout the workout. And finally, immediately after training drink another 10, maximum 15 g of BCAA.

Given the good protein content in the diet, these BCAA's will be more than enough.

Unlike other amino acids, BCAA are absorbed quite well. Passing through the gastrointestinal tract, this supplement has very little loss.

However, you should not focus on professional athletes who drink 30, 40 or 50 g of BCAA at a time. For the average amateur athlete, it will be much more effective to break a large dosage into several doses.

Should you mix BCAA with protein?

Many experienced athletes add BCAA to their protein. This scheme may not be relevant for the average amateur. And that's why. The degree of absorption of BCAA is 5-10 minutes, whey protein is 30-50 minutes. What happens when you mix these two additives? When mixed with protein, BCAA will not be completely digested and absorbed in the gastrointestinal tract, because Any protein (including whey) cannot be absorbed 100%.

On rest days

If you consume at least 2 g of protein per kg of weight on rest days, it is not necessary to take BCAA (any protein initially contains these amino acids, and they enter the body with food). If you don’t monitor the amount of protein you consume or are not sure that you are getting enough protein, then you need to drink BCAA.

Break up your BCAA intake three times 20 minutes before meals. Drink a portion based on 5-10 g BCAA.

BCAA: how to take during aerobic exercise

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Hello my dear readers. Today we will talk about whether bcaa amino acids are harmful to the body? I think it was the fear of side effects that stopped many people from buying sports nutrition. Unfortunately, there is a lot of conflicting information on the Internet. Let's look for answers together. First, let's figure out what btsaa is and why it is needed.

BCAA are amino acids with a branched side chain in their structure. Our body cannot synthesize these substances. They are irreplaceable. There are only three of them in this complex: valine + leucine + isoleucine

Leucine regulates protein synthesis in the body, as well as nitrogen balance. It is this amino acid that makes up the bulk of all proteins;
Valine is a source of energy in muscles, as well as one of the important components of tissue synthesis;
Isoleucine is needed for hemoglobin synthesis and blood sugar regulation. This amino acid is also necessary for the metabolism of leucine.

All these substances are involved in the construction of new muscle fibers. And also, they play an important role in restoration processes. They enter our bodies exclusively through food or supplements. BSAA amino acids are most often found in sports nutrition.

Myths about harm

There are many myths surrounding these beneficial substances. At the same time, there are no clinical trials confirming their harm. I would like to go over the main “horror stories” in a few words. I hope this will finally dispel your doubts.

In sports nutrition, you simply get a concentrated set of BCAAs. Those. The daily intake of such amino acids in the diet corresponds to several scoops. Just because the product is concentrated, it does not become chemical. These are still natural ingredients.

Myth #2: BCAA amino acids cause ulcers, gastrointestinal upset. Studies show that even if you exceed the daily norm, you will not get poisoned. If you systematically abuse these substances, you can only harm your kidneys. In this case, for a long time it is necessary to exceed the daily intake by 10-15 times.

Myth #3: Proteins and BCAAs lead to impotence. It was always strange for me to read about this. Millions of men around the world use sports nutrition. However, none of them spoke about its harmful effects. Moreover, there are no clinical trials to confirm this.

When purchasing a dietary supplement, just pay attention to the ingredients. Various dyes, sweeteners, and preservatives found there cause gastrointestinal upset. They can also provoke allergies and negatively affect liver function. It is better to buy amino acids from well-known companies and with a minimum of additives.

Benefit

The mechanism of action of these amino acids has been well studied. Unlike various myths about harm, it has an evidence base. I want to introduce you to the most important beneficial properties.

For building muscles

One third of the amino acids in muscle proteins are BCAA. Therefore, this complex is the main material for muscle growth. If there are not enough free amino acids in the body, muscle growth stops. For an ordinary person, the protein that he gets from food is enough. For athletes, during and after training, the need for BCAAs increases sharply.

During and after strength training, the concentration of BCAAs decreases. The amount of leucine in the body changes especially dramatically. To restore the concentration of amino acids, metabolic processes are activated.

As a result, muscle proteins are destroyed. They are the main source of replenishment of leucine, isoleucine and valine.

When taken post-workout and during BCAA supplementation, muscle protein breakdown does not occur

Scientists also believe that leucine is one of the main sources of energy. Its oxidation produces more molecules of ATP (adenosine triphosphate) than glucose in the same amount. But ATP is a universal source of energy for the body.

Also, BCAA amino acids cover the increased consumption of glutamine during training. This substance not only plays a big role in muscle growth, it regulates protein synthesis. It also increases the production of growth hormone.

For weight loss

Taking BCAA stimulates the production of leptin. It is this hormone that regulates our weight, appetite, fat consumption and accumulation. Leucine, which is part of sports nutrition, quickly saturates the body. Appetite suppression occurs. When playing sports, calorie consumption increases because fat is burned along the way.

How to drink and who needs it

These three amino acids are significantly different from the rest. They are metabolized exclusively in muscles, so they are indispensable for athletic people. In addition to their effect on muscle growth, they have other advantages. Taking BCAA improves endurance and physical performance. These substances have been clinically proven to strengthen the immune system. In addition, bcaa promotes rapid recovery of the body. If your lifestyle involves heavy physical labor, taking BCAa will also not hurt.

For weight gain

The effectiveness of any sports nutrition depends on its quality and proper intake. This complex of amino acids can be taken in the morning. And also during and after training. The following energy drink is considered optimal:

One or two scoops of amino acids + a few spoons of sugar + a glass of water

All ingredients are mixed. The body receives the carbohydrates it needs for energy. Due to the liquid, the water balance is restored. And BCAA replenish the amino acid balance. If you are looking to build muscle, this shake can be taken right after waking up. This will help avoid morning catabolism (destruction of muscle tissue).

To reduce weight

If you are losing weight without exercise, taking it is not advisable. To cover your daily protein requirement, it is better to use whey protein. The supplement itself will not burn fat. Although it has a beneficial effect on metabolism. If your weight loss is complex and you play sports, feel free to buy this product.

It is especially necessary if you combine a strict diet with physical activity. In this case, the body will compensate for the amino acid deficiency by destroying muscles. This is why it is recommended to take BCAA between meals. This will prevent catabolism, reduce appetite and preserve muscle.

Whether you are losing weight or building muscle, a single dose of BCAA should be 1-8 grams. Frequency of administration on average 3 times a day

As for which supplements to choose, first of all pay attention to the composition. Sometimes manufacturers produce BCAAs in small doses. The price remains quite high. Food runs out quickly. Because for the daily dose you need to eat almost 1/3 of the jar.

Also pay attention to solubility. In their pure form, such amino acids do not completely dissolve in water. A thin film forms on the surface. BCAAs also have a bitter taste. This supplement can be combined with almost all types of sports nutrition.

Many interesting topics await us! Until next time.

To quickly and productively get rid of extra pounds and gain a athletic figure, you need to take BCAAs for weight loss - natural amino acids in powder form. This unique product has proven itself well in bodybuilding, but is also effective in modern dietetics for modeling an athletic silhouette and getting rid of subcutaneous fat. By taking amino acids for weight loss, you can speed up the dietary effect and move faster towards your goal of losing weight.

What are BCAA

When drying the body, many athletes additionally use sports nutrition as an inexhaustible source of proteins and vitamins, a powerful fat burner, antioxidant, and weight loss aid. BCAA amino acids are also indispensable, since they block the entry of excess calories into the body, prevent the depletion of muscle mass, normalize the sleep phase, increase endurance, and can somewhat improve health that has been shaken by increased physical activity.

The effect of BCAAs in the body is immediate; the main thing is to choose the right dosage, read the instructions, and consult a nutritionist. This English abbreviation for the full name Branch chain amino acids is not the official name of a specific dietary product, but provides a combination of such valuable elements as isoleucine, valine and leucine in a daily dietary supplement. You won’t be able to buy BCAA in a pharmacy; it’s better to order it online inexpensively and with good discounts for quick weight loss.

What are BCAA's for?

When losing weight, a woman refuses carbohydrates, considering them to be the reason for the appearance of a problematic figure. In fact, when consuming BCAAs, such strict restrictions are not required, since the drug increases calorie consumption, activates the body’s protein metabolism, and promotes the burning of subcutaneous tissue. This is an excellent solution for athletic girls and guys who are used to keeping their figure in shape. When wondering what BCAA are needed for, it is additionally important to note the following positive points:

suppression of the catabolic process;
preservation of muscle mass;
increase in strength indicators;
creating a favorable anabolic background;
boost immunity with vitamins;
maintaining muscle tone;
rapid consumption of subcutaneous fat.

Effect of BCAA on the body

This innovative product has several forms of release, including tablets, capsules, powder, and liquid for oral administration. The unique effect of BCAA on a losing weight body is identical, and is based on blocking the body’s perception of excess calories, adjusting metabolism and restoring organic resources after intense physical activity.

The main purpose of taking this amino acid is to activate the production of leptin. To solve this problem, the mechanism of action is as follows: BCAA contains leucine and isoleucine, which contribute to the formation of leptin in a high concentration. As a result, metabolism increases, the functioning of the digestive system is normalized, and high-quality intestinal cleansing occurs. Weight gradually decreases, an athletic corset is formed with a minimal amount of subcutaneous fat.

Doctors' reviews about BCAA

Since the drug is of natural origin and has a harmless composition, doctors’ reviews of BCAA are positive. Experts do not deny that this is a worthy assistant for weight loss, which becomes an indispensable additive during the meal. Doctors give advice not to combine amino acids with alcohol, avoid allergies, and carefully follow daily doses. Only then will BCAA for weight loss work and replace and diversify a strict diet. A person who is losing weight will not remain hungry; moreover, his body receives a unique complex of vitamins.

How to take BCAA

The main goal is to consume fewer calories, but spend more during intense training to lose weight. The specified amino acid, or rather its correct use and combination with a low-calorie diet and physical activity, helps achieve this goal. Before taking BCAA for weight loss, you should consult with a specialist in this matter.

Any online store offers a description of the full course, taking into account the physical fitness and health status of a losing weight person. Useful information on the topic can always be found on Sportwiki. Dietary properties and productive burning of subcutaneous fat depend on the choice of products, for example, you can buy BCAA for weight loss in the form of Drive Black BCAA diet pills (200 pieces), or Nutrex, which make your figure flawless.

How to take BCAA powder

This dietary supplement should be consumed on an empty stomach; the risk of side effects if the dosages are followed correctly is minimal in both cases. Take BCAA powder 6-8 grams 30 minutes before the start of training and immediately after it. During the recovery period, the daily portion of BCCA for weight loss is 4-6 grams, which should be taken in the morning. It is easiest to use the powder form; the dietary effect is no weaker than BCA tablets for weight loss (as stated in Sportvik).

How to take BCAA capsules

The tablets should be taken in the morning on an empty stomach, between meals and at night, the benefits will be enormous. It is convenient to take BCAA in capsules for weight loss, since a single dose can be taken in any extreme situation. Contraindications are minimal, it is important to determine the dosage. It is recommended to take BCAA capsules based on the weight category of the person losing weight. For example, one pill can contain up to 500 mg of BCAA, which is enough for the body for a day. However, this form of release is not cheap; it is the most expensive option and is not available to everyone.

When is the best time to take BCAA?

Physical activity should be replaced by proper rest, which in sports is called a recovery period. When losing weight, you also need to alternate the use of BCAAs, avoid overdose and side effects. Before buying BCAA, it is important to choose the most suitable option, and make the purchase only from the manufacturer (it is important to avoid counterfeits). Why take amino acids is already clear, all that remains is to find out when it is better to take BCAA. Be sure to take it before and after training, but on recovery days in the morning on an empty stomach. The food should be protein.

Other rules are presented below:

It is important to observe the compatibility of BCAA when losing weight, otherwise the body suffers from side effects in the form of an allergic rash.
The diet must include a minimum amount of calories, otherwise the proposed nutrition will not cost anything for productive weight loss.
Be sure to carry out high-intensity strength training every other day, giving the body time to rest when losing weight.
A single meal should contain 30-35 g of protein; additionally, ask a nutritionist how to drink BCAA for weight loss.
It is difficult to buy BCAA in a pharmacy, but you should not take questionable products from your hands. As a worthy alternative, you can buy BCAA amino acids in an online store from the manufacturer, for example, in Moscow or St. Petersburg.

For the harmonious development of the body, good results and sustainable progress, an athlete must not only be extremely careful about his diet, but also not neglect special sports supplements. The so-called essential amino acids BCAAs have gained record popularity among athletes. We will learn below how to take BCAA to make your workouts more effective and their results more visible.

All essential amino acids are extremely important for humans, but it is the BCAA complex that is of great importance for athletes.

There are more than two dozen amino acids in the human body, each of which performs a specific function. All of them can be divided into two groups: nonessential and essential amino acids. The former are synthesized by the body, while the latter can only be supplied with food and special nutritional supplements. It is in the second group that 3 amino acids are distinguished, which differ from others in their branched molecular structure - valine, leucine and isoleucine, united by the term BCAA (branched-chain amino acids).

How do they work

The action of BCAA is very multifaceted, so they are successfully used by athletes for various purposes.

For muscle growth

BCAA amino acids are the main material for building new muscle tissue. They make up more than a third of all amino acids in muscles.

For people who do not engage in sports and do not pursue the goal of building muscle mass, the need for these amino acids is covered by intake from protein included in the daily diet.

With regular strength training, BCAA reserves are quickly depleted and, in order to create conditions for effective recovery and growth of muscle fibers, additional sources of their supply are needed. Thus, taking BCAA to gain muscle mass brings the athlete closer to the desired goal.

As a source of energy

During training, oxidation processes are launched in the body, releasing glucose - the source of energy necessary for a quality workout. The bad thing is that to do this, the body has to destroy its own muscles, triggering the catabolic process. Supplementing with BCAA inhibits catabolism and supplies leucine, another powerful energy booster. And since it works along a pathway different from glucose, the body has two sources of energy with a minimal level of catabolism.

For glutamine synthesis

BCAA is a source for the synthesis of glutamine, another amino acid, without which high-quality training and recovery are impossible. Here's what glutamine deficiency leads to:

Overtraining;
Decreased immune functions;
Decreased production of growth hormone;
Activation of catabolic processes.

Sufficient amounts of valine, leucine and isoleucine help synthesize the glutamine an athlete needs directly in the muscles.

For fat burning

BCAA amino acids stimulate the production of hormones such as insulin and leptin. With insulin, everything is more or less clear - it regulates glucose levels, controls appetite and is involved in metabolic processes. Leptin is an even more complex hormone that is incredibly important for a person trying to lose weight.

The more fat cells and adipocytes there are in the body, the higher the leptin level. As soon as a person changes his usual diet, reduces carbohydrate intake, reduces daily caloric intake and includes physical activity, leptin levels sharply melt, which leads to an increase in appetite and a slowdown in metabolism. That is, without this hormone, the body does everything to preserve and increase its fat reserves. Leucine restores leptin levels in the body, which makes taking BCAA for weight loss extremely important.

The effectiveness of these essential amino acids has been confirmed by numerous studies and scientific works. Sports nutrition manufacturers often offer products whose need for use is quite questionable, but a complex of leucine, isoleucine and valine really helps to significantly improve your performance. A source of energy and strength, rapid recovery, building lean muscle mass and helping with fat burning - that’s what BCAA is.

Features of taking BCAA

Intense training depletes the body's supply of essential amino acids, which leads to the destruction of muscle fibers, decreased strength, and even loss of strength. These processes tell you when to take BCAA is most appropriate.

Time and frequency of administration on training days

So, regardless of whether the workout is aimed at fat burning or muscle growth, the BCAA complex should be taken at the very beginning. This will provide the athlete with quality training, and the muscles with the necessary support and nutrition. In order not to slow down the process of recovery and growth of muscle fibers, the next portion of BCAA should be taken immediately after the end of the workout.

Important: if an athlete chooses soluble rather than tablet BCAA, they should also be taken during training. This approach will provide the muscles with a constant and more uniform supply of amino acids and fluid. .

Since regeneration processes are most active during sleep, it is advisable to consume a portion of amino acids at night. By the way, after high-intensity strength training, this will help minimize pain in the muscles.

When gaining muscle mass, you can combine BCAA with other types of sports nutrition: protein, gainer or creatine.

The benefits of BCAA will be noticeable to those who are trying to lose weight. The BCAA complex helps suppress appetite and activate the fat burning process through the production of leptin. For this purpose, you can arrange additional amino acid intakes throughout the day. However, if there is a question of saving, they can be replaced with a protein shake.

Time and frequency of administration on rest days

To avoid such a phenomenon as morning catabolism and energize your muscles, on a rest day it is recommended to take a portion of amino acids immediately after waking up. Another BCAA intake before bed will not hurt, especially if the athlete has a morning workout ahead of him the next day.

Dosage

The average serving of BCAA intake ranges from 5 to 10 grams. Frequency of administration – up to 3-4 times a day on training days and 1-2 times on rest days.

This dosage covers the athlete’s need for BCAA, provided there is a sufficient content of essential amino acids in the products of his diet.

Release forms

When choosing essential amino acids, you must be guided, first of all, by the reliability of the manufacturer and dosage. Don't be fooled into thinking that if you buy a cheap product with a lower content of the substance, you will be able to save money. It's good if the dosage starts with 5 grams of BCAA per serving.

Possible contraindications

Just as meat or cottage cheese cannot harm the body, additional intake of BCAA will not do this either. These substances are completely safe, can be taken regardless of the athlete’s age and level of training, and do not require breaks in use.

Amino acids are compatible with other types of sports nutrition and can even increase its effectiveness. The only thing you shouldn’t do is combine BCAA and alcohol. Drinking drinks even with a low alcohol content has a detrimental effect on anabolism, promotes the increase in fat mass and slows down metabolic processes, which nullifies all efforts and makes taking amino acids pointless.

BCAA amino acids in foods

How many essential amino acids are found in food? The record holders for the amount of BCAA are chicken breast and eggs, beef, tuna, salmon, and turkey - the most popular foods for athletes. For example, a 150 gram serving of chicken breast contains about 6 grams of BCAA.

In addition, you can find essential amino acids in plant foods. The richest in them are legumes (beans, chickpeas, lentils, peas), nuts (cashews, peanuts) and many seeds (pumpkin, flax, sunflower).

BCAA amino acid complex (ACA) is very popular among athletes and bodybuilders, and for good reason. The effects of BCAA supplementation go far beyond simply building muscle tissue. It affects the increase in muscle mass and physical performance in a way that a regular protein mixture cannot. The peculiarity of the product is the branched side chain of blocks.

Uniqueness of the supplement

BCAA consists of three amino acids:

Leucine is the star of the trio (stimulates protein synthesis through activation of the enzyme responsible for cell growth);
Isoleucine- this is number two on the list (improves glucose metabolism and increases cellular uptake);
Valin has a stimulating effect.

The BCAA product helps prevent muscle loss, maintain energy levels during active pumping, and reduce fatigue. To achieve the desired effect, it is enough to dose correctly and consume sports nutrition on time.

33% of all muscle tissue is made up of the three amino acids found in BCAAs.

When and in what doses to use

To increase performance, strength and speed up recovery, the best time to consume the mixture is before, during and after exercise.

On training days

Most supplements are taken within a specific time frame. The same goes for BCAAs. Sometimes athletes make the mistake of consuming sports nutrition in random order. For example, a few hours before or after exercise. In such a case, the product's effectiveness may not produce the expected results. During exercise, the body undergoes a process of both muscle building and protein breakdown. BCAA prevent muscle catabolism by stimulating protein synthesis. This helps preserve muscle mass that would otherwise be lost due to a caloric deficit or exercising on an empty stomach. This is why AMK should be taken before training.

BCAAs support hormonal balance, which plays a role in an athlete's ability to respond to extreme training exercises. During intense physical activity, isoleucine is broken down to deliver bioenergy to muscle tissue, maintaining the body's performance. It also helps regulate blood sugar levels and helps the muscle use glucose properly during exercise.

Valine has an integral function and is needed to remove excess nitrogen from the liver and transport it to other areas of the body where it is needed. BCAAs are considered the only amino acids that are collected in tissues and promote protein synthesis, preventing their breakdown, and serve as an important source of fuel for muscles during vigorous physical activity. The mixture is consumed after finishing a workout to facilitate the recovery process and replenish energy reserves. So, while getting plenty of protein from regular foods, it's best to supplement before, during, and after your pump to maximize muscle growth and performance.

The mixture is taken immediately before training. In 10-15 minutes, dilute a teaspoon of powder in a glass of water or milk, with an average weight of 85 kilograms.
Most studies support a dose of 6-10 grams of product for intense and prolonged exercise.
After physical activity, consume the same amount as before the start of exercise. It is AMK that restores muscles.

On rest days

A break from training loads is not a reason to abandon BCAAs. The powder continues to be taken during rest:

Morning. During awakening, the process of muscle catabolism occurs. When receiving proteins at breakfast, cells do not immediately receive the required amino acids. Therefore, with the goal of building muscle mass, it is a good time to take 5-10 grams of BCAA immediately after sleep. In this case, the body is immediately enriched with a portion of the energy necessary for its full activation. After all, it needs additional fuel to start working.
Evening. For dinner, take a teaspoon of powder diluted in a glass of water, milk or yogurt. This supports muscle cell regeneration and growth.

Optimal portion

The absolute regimen of administration and dosage of the product depends on the goals set.

Women Those who follow a normal gym schedule should stick to 20 grams per day. They consume BCAA once or twice a day. With intense training, the daily dose can be increased to 30 grams, dividing the intake into 4-5 times.
Male dosage starts from 30 grams per day and increases in proportion to the load.

Side effects and precautions

Despite the harmlessness of BCAAs, in some circumstances the supplement is used with caution:

For women- this is pregnancy or breastfeeding. During this period, the use of branched chain amino acids is not recommended, as there was not enough reliable evidence in either direction.
Before surgery Consumption of the powder is not advisable due to the effect on blood sugar levels.
BCAAs should not be taken on an empty stomach. Amino acids trigger the digestive tract, and side effects such as heartburn or belching may occur. In rare cases, intestinal upset occurs.

In other cases, AMCs necessary for the body will not bring anything but benefits and will not cause any disturbances.

Taking a serving of BCAA powder to the gym will keep your body in a positive state of protein synthesis. BCAAs have no duration limit and are one of the most beneficial and effective supplements in any sports nutrition program.