When To Take BCAAs: The Right Timing To Optimise Your Performance

What are BCAAs used for?

BCAAs (Branched-Chain Amino Acids) are essential amino acids which support protein synthesis, ideal when you're doing sport.

They are made up of three essential amino acids: leucine, isoleucine and valine.

These molecules are described as ‘essential’ because our bodies cannot synthesise them: they have to be provided by the diet, mainly via animal proteins (meat, eggs, dairy products) and plant proteins (soya, legumes, oats, wheat, etc.).

Used as building blocks for muscle proteins, these amino acids are involved in tissue repair and the muscle-building process (1).

Leucine is being studied in particular for its role in activating the mTOR signal, which is responsible for muscle production (2).

BCAAs can also contribute to the supply of energy to muscles, particularly when glycogen reserves are depleted during prolonged exercise (3).

They are therefore particularly popular with sportspeople looking to support their muscle mass, recovery and performance.

When should you take BCAAs to optimise your results?

Before, during or after training: there are several strategic times to consider taking BCAAs, depending on your objectives and the type of physical activity you are practising.

Before training: to limit muscle catabolism

Some athletes choose to take BCAAs before their workout in order to:

• limit muscular catabolism by providing amino acids directly available to muscle fibres
• provide a complementary source of energy, particularly useful when training on an empty stomach or during a calorie deficit

This strategy is favoured for preparing muscles for exercise, particularly during intense or prolonged training sessions.

Indeed, studies suggest that taking BCAAs may reduce the muscle damage caused by physical exercise (4).

During exercise: to support physical effort

Others prefer to take BCAAs during exercise, particularly during prolonged efforts (endurance sports, intensive circuits or extreme conditions).

The idea is to reduce perceived effort and the onset of central fatigue by influencing the synthesis of serotonin, a neuromediator involved in the perception of fatigue (5-6).

Consuming BCAAs during physical effort would also have the effect of maintaining a constant supply of amino acids for the muscles involved (7).

These effects have yet to be confirmed by other studies and research, but are already of interest to marathon runners, triathletes and endurance athletes.

After training: to optimise recovery

Taking BCAAs after exercise is often part of a muscle recovery strategy, to:

• promote the repair of muscle fibres stressed and damaged by exercise
• stimulate protein synthesis, supplementing an appropriate post-training protein intake

This is considered to be a 'metabolic window' conducive to the assimilation of nutrients.

Studies suggest that BCAAs could reduce the sensation of muscle soreness in the 24 to 48 hours following exercise, by reducing muscle inflammation and micro-injuries linked to exercise (8).

Some special cases

Some athletes may also take BCAAs on an empty stomach, to limit muscle breakdown during morning training without breakfast: they provide rapidly available amino acids for the muscles, without making digestion more difficult.

Others prefer to take BCAAs during a lean period, when the aim is to reduce body fat while retaining as much muscle mass as possible: BCAAs are used to preserve lean mass despite the calorie deficit.

Endurance sports enthusiasts, on the other hand, prefer to take BCAAs in divided doses during exercise, which could help to sustain performance and delay muscular fatigue (particularly during long competitions) (9).

BCAAs: how do you choose them?

While a balanced diet is normally sufficient to cover BCAA needs, targeted supplementation can also be considered to support sporting activity.

What forms of BCAA should I choose?

BCAAs come in a variety of forms to suit individual preferences and routines:

• powders: easy to dissolve in water or a sports bottle, they facilitate a gradual intake during exercise (they are often preferred for endurance sessions)
• capsules or tablets: easy to carry around, they can be taken quickly before or after the session
• ready-to-use drinks: often enriched with electrolytes, these can also help maintain hydration

Warning: always take the time to check the quality of the ingredients, and the presence of artificial flavourings, sweeteners or unnecessary additives.

What ratio should I choose?

BCAA food supplements have three-digit ratios (2:1:1, 4:1:1 or 8:1:1), which indicate the proportion of leucine:isoleucine:valine in the product.

The 2:1:1 ratio is the most widespread: it corresponds to the natural distribution of leucine, isoleucine and valine in the muscles.

This balanced ratio is generally well tolerated.

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Can BCAAs be combined with other supplements?

BCAAs can be combined with other food supplements, with a view to performance, recovery or muscle development.

Whey, for example, is an excellent source of protein and is very popular with athletes. It is used to easily and effectively meet the high protein needs of people looking to strengthen and develop their muscles.

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Another common synergy: creatine. Naturally present in muscle fibres, this amino acid derivative is involved in energy production during short-duration, high-intensity exercise.

Discover 3 Creatine, a powerful, synergistic blend of 3 active forms of creatine.