How to choose BCAAs?
Products with BCAAs contain leucine, isoleucine, and valine in different ratios. Usually, the ratio is 4:1:1 or 2:1:1, with the biggest part belonging to leucine. This is because it is connected with the greatest effects on muscle protein synthesis (MPS). Moreover, of the three BCAAs, it also boasts the largest anabolic effect. You can also choose between different forms of supplements, such as tablets, soluble powder or an RTD drink with the content of invigorating caffeine, fat burner and vitamins. Later in the afternoon or evening, you can opt for an RTD decaffeinated drink with vitamins and zinc.
When and how to take BCAAs?
BCAAs have a wide range of uses due to their properties. As mentioned before, they are quick to digest and can be used as a source of energy for the working muscles while exercising. After exercise, they make for a wonderful addition to post-workout protein drinks for an even greater support of muscle regeneration and growth. During the day, BCAAs are also suitable for flavouring your drinking water. The usual serving amount ranges between 2 and 10 g, but the total daily amount should not exceed 20 g. They can be taken on their own, in combination with other essential amino acids, or as part of more complex products.
If you want to learn more about BCAAs, read our article: BCAAs and Their Effects on the Body.