Probably not. Here are some easy ways to boost your BCAA intake naturally. People who eat balanced meals get enough of these essential amino acids, says Jones, without the need for supplementation. The International Society of Sports Nutrition ISSN says that in order to build muscle and maintain mass, you need a positive muscle protein balance.

They recommend you get 0. So, if you weigh pounds, you need to grams of protein a day. When strength-training, ISSN says you may need at least 1. Adding protein to your diet is easy. Make your oatmeal with milk, add beans and nuts to your grilled chicken salad, and snack on hard-boiled eggs and low-fat yogurt.

It gives your muscles the time it needs to repair and strengthen in between workouts, adapt to the stress, and replenish energy stores. So you may not need to take BCAAs to recover from your workouts. What you do need is proper nutrition , rehydration, and adequate sleep.

At Verywell Fit, we aim to provide the facts behind the fads, especially when it comes to products and health habits that are popular but may not be entirely rooted in science.

When it comes to supplements, including items like BCAAs, be a cautious consumer. While there are some purported health benefits of BCAA supplements, the science is limited. Instead of reaching for a product that may not provide everything the label claims, we suggest looking to adequate fiber and hydration, balanced nutrition, good sleep hygiene, daily movement, and other positive lifestyle factors to ensure you feel your best.

If you do choose to supplement your diet with BCAAs, speak with a healthcare professional and registered dietitian nutritionist to decide which product and dosage is best for you.

VanDusseldorp TA, Escobar KA, Johnson KE, et al. Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise.

National Institutes of Health. National Library of Medicine. Amino acids. Holeček M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements.

Nutr Metab Lond. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr.

Published Aug Office of Dietary Supplements. Dietary supplements for exercise and athletic performance. Jäger, R. et al. International Society of Sports Nutrition Position Stand: protein and exercise.

J Int Soc Sports Nutr 14, 20 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. AbuMoh'd MF, Matalqah L, Al-Abdulla Z. Effects of oral branched-chain amino acids BCAAs intake on muscular and central fatigue during an incremental exercise.

J Hum Kinet. National Organization for Rare Disorders. Maple syrup urine disease. In some people, BCAAs may help reduce exercise fatigue. Whether this improves exercise performance is still up for debate. One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage.

This may improve recovery and provide some protection against muscle damage Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises. However, effects may vary based on your gender or the total protein content of your diet 19 , BCAAs taken before or after strength training may reduce muscle soreness following your workout.

However, the effects may vary from one person to another. After all, research shows that BCAAs do activate enzymes responsible for building muscle Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine 25 , In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids Getting enough BCAAs may boost muscle growth.

You can get them from high protein foods in your diet or through supplements. Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels 28 , However, in practice, not all studies back up these effects 30 , In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed.

For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance 32 , That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans.

For example, in one recent study participants with liver disease were given In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects BCAAs may help promote blood sugar management, at least in some cases. However, more studies are needed to confirm their effects.

Competitive wrestlers consuming a high protein, calorie-restricted diet supplemented with BCAAs lost 3. The BCAA group also lost 0. The BCAA group also gained 4. That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes.

BCAAs may help prevent weight gain and enhance weight loss. However, more research is needed to determine whether supplements provide any added benefits over a high protein diet. One possible complication is hepatic encephalopathy HE , which can lead to confusion, loss of consciousness and coma.

A review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE Another review of studies in patients undergoing liver surgery reported that BCAA-enriched solutions may help improve liver function, reduce the risk of complications, and decrease the duration of hospital stay BCAA supplements may also be effective at reducing fatigue and improving weakness, sleep quality , and muscle cramps in individuals with liver disease In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death However, if you have liver disease, please speak with your healthcare team about using BCAA supplements before starting them.

BCAA supplements may be effective at improving liver function and decreasing the risk of complications in individuals who have liver disease. Furthermore, there are no official recommended daily requirements for BCAA though there are studies that have suggested different amounts 44 , However, people who include sufficient protein-rich foods in their diets most likely do not need to take supplements.

Many people who are trying to gain muscle also take them in the morning and before bed. However, whether the exact timing makes a big difference for this has not been studied properly.

There is no official recommended dose for BCAAs, and since a diet that is sufficient in protein-rich foods may be all you need, you should speak with a healthcare professional before supplementing.

Energy Levels Creating a caloric deficit is a integral to losing unwanted body fat. Damaging Deficits Calorie deficits limit the availability of macro and micronutrients hindering our ability to fully recover.

Conclusion BCAA supplements can be taken any time. BCAA Recommended Product Try this BCAA product by Biosteel. Additional Information Physical Therapy Intake Forms Adult Fitness Sports Performance Meet Our Staff. Please leave this field blank.

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