BCAA GUIDE
1. BCAA
BCAA which stands for “Branched Chain Amino Acids” does make 35% of your muscles,
BCAA is an essential which means every protein you eat contains BCAA because there is a non-essential amino acid which is being made by your body itself so if the BCAA are already included in the protein you eat then why you should consume BCAA as a supplement
2. Why you should consume BCAA Supplements?
Although if you eat protein food and whey protein isolate there is not enough BCAA in there, that means they are not enough to build your muscles and you are still missing some nutrition. Specially if you work at high intensity then you need much high BCAA than any other athletes.
3. What is the benefits of BCAA?
BCAAs makes up one third of the total amino acids that your body needs to build muscles so
The main benefit is during workout it gives you energy and post workout it feeds your muscles and recover them, lets see what are those amino acids in the BCAA
The main three amino acids are leucine, isoleucine and valine
Below is the best time for the BCAA and their benefits
Early morning: Helps stop the catabolic effect of night fasting, gives energy in the muscles
Post workout: muscle recovery, reduce tissue breakdown
4. BCAA Dosage table:
| Athlete | Dosage |
| Swimming, running, Boxing | 10-20 grams |
| Mountain climbing | 10-15 grams |
| Cross-Fit | 10-20 grams |
| Bodybuilding | 10 to 30 grams |
| Power lifting | 20 30 grams: |
RECOMMENDED BCAAs
| Rank | Picture | Name | Rating |
| #1 |  |
XTEND, Watermelon flavor, 7g BCAAs for Men & Women | 30 Servings | 9.8 |
| #2 |  |
Optimum Nutrition Instantized BCAA Capsules, Keto Friendly Branched Chain Essential Amino Acids, 1000mg, 400 Count | 9.7 |
| #3 |  |
MP Essentials BCAA Powder, 6 Grams of BCAA Amino Acids, Post-Workout Recovery Drink for Muscle Recovery and Muscle Building, Valine Powder, BCCA Post-Workout, Fruit Punch, 30 Servings | 9.2 |
| #4 |  |
Optimum Nutrition Amino Energy + Electrolytes – Pre Workout, BCAAs, Amino Acids, Keto Friendly, Energy Powder -Watermelon Splash, 30 Servings | 8.8 |
| #5 |  |
BPI Sports Best BCAA – BCAA Powder – Branched Chain Amino Acids – Muscle Recovery – Muscle Protein Synthesis – Lean Muscle – Improved Performance – Hydration – Fruit Punch – 60 Servings – 1.32 Pound | 8.6 |
