{"id":30596,"date":"2022-12-09T08:37:56","date_gmt":"2022-12-09T13:37:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30596"},"modified":"2022-12-12T12:03:05","modified_gmt":"2022-12-12T17:03:05","slug":"maximize-muscle-with-bcaas","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/maximize-muscle-with-bcaas\/","title":{"rendered":"Do\u2019s And Don\u2019ts For Maximizing Muscle Gains With BCAAs"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re looking to gain an edge on your training goals, it\u2019s about time you give <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">branched-chain amino acids<\/a> (BCAAs) a go. <\/span><span style=\"font-weight: 400;\">Like other amino acids, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a> help your body create the proteins that build and repair muscle. But BCAAs are unique in their ability to boost your gains. For one, your body can <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/branched-chain-amino-acids\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">absorb the BCAAs more quickly<\/span><\/a><span style=\"font-weight: 400;\"> than other amino acids and proteins, which means no time is wasted delivering these protein-builders to damaged muscle tissue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, there are a few things to know if you want to maximize the benefits of a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAA supplement<\/a>. Check out these do\u2019s and don\u2019ts.\u00a0<\/span><\/p>\n<h2><b>Do: time your BCAAs based on your goals<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The best time to take your BCAA supplement may vary depending on your goals\u2014and adjusting your routine accordingly can really make a difference in your progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, <\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/jphysiol.2012.228833\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research suggests<\/span><\/a><span style=\"font-weight: 400;\"> that saving your BCAAs for after exercise may maximize muscle protein synthesis (the process of using protein to build muscle tissue), says Hillary Ake, R.D., C.S.S.D., a board-certified specialist in sports dietetics. <\/span><span style=\"font-weight: 400;\">In fact, one study published in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28638350\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Frontiers in Physiology<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that muscle protein synthesis was 22 percent higher in men who took 5.6 grams of BCAAs post-workout compared to those who sipped a placebo drink.<\/span><span style=\"font-weight: 400;\"> So, if you\u2019re after strength and muscle gains, getting in some BCAAs post-workout might be the best option for you.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/muscle-recovery-mistakes\/\" target=\"_blank\" rel=\"noopener\">7 Muscle Recovery Mistakes That Can Mess With Your Gains<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, BCAAs can also act as fuel and may help delay fatigue during endurance exercise\u2014and delaying fatigue may net you performance benefits. One study in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26553453\"><i><span style=\"font-weight: 400;\">Amino Acids<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that supplementing with 12 grams of BCAAs daily for 10 weeks helped cyclists boost their cycling power and time trial performances. For that reason, some endurance athletes opt to take BCAAs before and during their workouts, Ake says.\u00a0<\/span><\/p>\n<h2><b>Do: Give leucine special treatment<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">There are three BCAAs: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">leucine<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">isoleucine<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">valine<\/a>. And though they each have a role to play in performance and muscle-building, the BCAAs were not created equal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the research is inconclusive, BCAA supplements may work best when they offer a higher ratio of leucine to isoleucine and valine. In fact, many supplements already come in a 2:1:1 ratio (two grams of leucine for every gram of isoleucine and valine), says board-certified sports dietitian Mary Wirtz, R.D., C.S.S.D., consultant for <a href=\"https:\/\/momlovesbest.com\/\" target=\"_blank\" rel=\"noopener\">Mom Loves Best<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why the emphasis on leucine? \u201cLeucine is the most potent activator of muscle protein synthesis,\u201d says dietitian <\/span><a href=\"https:\/\/alexlarsonnutrition.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alex Larson<\/span><\/a><span style=\"font-weight: 400;\">, R.D., who works with endurance athletes. Essentially, our bodies have a \u201cswitch\u201d that essentially turns on the machinery to start muscle protein synthesis at the molecular level, according to Ake. Leucine flips that switch \u201con\u201d so our bodies can begin rebuilding muscle.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When purchasing a BCAA supplement, Ake recommends really focusing on that leucine dosage. Check your labels and opt for a brand that offers 2.5 to three grams of leucine per serving to stimulate muscle protein synthesis. \u201cSo if your supplement has two grams of leucine per scoop, you might do two scoops,\u201d Ake says.<\/span><\/p>\n<h2><b>Don\u2019t: Go overboard<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While getting more BCAAs into your body can boost your muscle and performance gains, downing scoop after scoop won\u2019t turn you into The Rock. As with anything else, when it comes to BCAAs, it\u2019s possible to get too much of a good thing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overdoing leucine, in particular, may be ill-advised. According to Larson, consuming more than 30 grams of leucine per day can compromise your body\u2019s ability to create <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">vitamin B6<\/span><\/a><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B3<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">pyridoxine<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">niacin<\/a>, potentially leading to deficiencies.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/stim-free-pre-workout-ingredients\/\" target=\"_blank\" rel=\"noopener\">5 Ingredients To Look For In A Stim-Free Pre-Workout<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To keep everything in balance, stick to 20 grams of combined BCAAs (and two to 10 grams of leucine, specifically) per day, Larson suggests. She recommends supplementing within about 30 minutes of your workouts and otherwise dividing any extra supplementation out across your meals.<\/span><\/p>\n<h2><b>Do: Start with whole foods<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">BCAA supplements can be an effective tool for those who are short on time, always on the go, or who want to level up their training efforts, but don\u2019t rely on them alone to pack in these important aminos.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenty of foods are rich in the BCAAs, so anyone looking to build muscle will do well to pile their plate with these eats. Some of the best sources? Beef, chicken, fish, chickpeas, lentils, and Greek yogurt, says Wirtz. <\/span><span style=\"font-weight: 400;\">With these foods, not only do you score BCAAs for muscle repair, but you also reap a wide variety of vital nutrients, too. Chicken, for example, is a good source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">zinc<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">niacin<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">selenium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">phosphorus<\/a>, Wirtz says.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking to gain an edge on your training goals, it\u2019s about time you give branched-chain amino acids (BCAAs) a go. Like other amino acids, BCAAs help your body create the proteins that build and repair muscle. But BCAAs are unique in their ability to boost your gains. For one, your body can absorb<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/maximize-muscle-with-bcaas\/\">Read More <span class=\"screen-reader-text\">Do\u2019s And Don\u2019ts For Maximizing Muscle Gains With BCAAs<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":30600,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[],"class_list":["post-30596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do\u2019s And Don\u2019ts For Maximizing Muscle Gains With BCAAs<\/title>\n<meta name=\"description\" content=\"Want to maximize muscle with BCAAs? 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Her work has appeared in top publications like Redbook, Livestrong, Runner\u2019s World, Men\u2019s Health, Healthline, and Experience Life. In addition to writing for national publications, Lauren also helps health and fitness businesses build consumer trust through content marketing. She lives in Brooklyn Park, Minn., with her husband and their three dogs.\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/laurenbedosky\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Do\u2019s And Don\u2019ts For Maximizing Muscle Gains With BCAAs","description":"Want to maximize muscle with BCAAs? 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