Why BCAA Are Important & When Do You Take Them?


One of the most essential macronutrients for the body is protein, mainly attributed to how much it is able to keep you feeling full longer without any adverse effects even when taken in more than moderation, compared to the other macronutrients like carbs and fats. And what makes up this super nutrient is amino acids, organic compounds in your body that combine as a building block from the breakdown of protein, which in return helps your bodily functions, mainly with muscle repair and growth. If you didn’t know already, amino acids branch out into three kinds; non-essential, essential and conditional. Non-essential amino acids are the ones that are readily produced within your body. Whereas essential amino acids need to be derived from food, exactly the kind that BCAA is.

Before we delve into BCAA benefits, here’s a rough picture on how it works. BCAA consist of three amino acids, namely valine, leucine and isoleucine. Compared to the other types of amino acids, BCAA easily constitute about 35-40% of the amino acid content in your body.

Also, unlike other amino acids, BCAA is not metabolised by the liver prior to converting them into respective nutrients and their functions. For this reason, BCAA holds the ability to directly influence muscle growth.

Owing to its effectiveness in inducing muscle repair and growth, BCAA stars as a crowd favourite among fitness enthusiasts, bodybuilders and anyone generally looking to repair muscles and tissue. With the growing need for it, BCAA can now be supplemented with powder and pills too, in effort of trying to make it more accessible at much lesser hassle. BCAA supplements make for a great option for those who struggle to consume the amino acids in whole from natural sources of food.


1. Fuels body during workout

Remember how we mentioned BCAA consists of three components of amino acids? Two of it, namely isoleucine and valine, are directly capable of producing energy and regulating blood sugar levels. Like we mentioned earlier, these amino acids do not metabolize in the liver but are instead broken down in your muscle itself, thus proving its significance in producing energy. This makes BCAA ideal for intense workouts because it will be used as an additional source of energy to keep your body fueled and going without tiring you out. These amino acids are also able to increase and preserve better your storage of glycogen, the component that keeps your body fueled and energized. All in all, BCAA helps fuel your body during intense workouts, prevents the breakdown of muscle protein while doing so, and preserves your body’s storage of glycogen.

2. Increases muscle growth

Consuming BCAA supplements will not only help speed up your muscle growth, but also protect and preserve your muscle mass. This links back to how the breakdown of muscle protein is prevented when BCAA is present in the body. As a result, the muscle proteins remain preserved and unconsumed, protecting your muscle mass overall. Thanks to leucine, BCAA benefits your body by stimulating muscle protein synthesis and activating enzymes functional to build muscle, caving way for faster growth though studies have proven that other amino acids still need to be present in the body in order for the result to be at its optimum. Weightlifters especially can benefit from these amino acids to a great extent when taken in combination with wholesome, protein-rich diets.

3. Reduces fatigue and muscle soreness

We all know what the aftermath of an intense workout is-the soreness and fatigue you get afterwards can be such a distress! A study consisting of a team of people involved in strength-training exercises found that participants who were put on BCAA supplements rated their soreness 33% lower than those who were put on a placebo. This has been associated with BCAA’s ability to prevent muscle protein breakdown as well as muscle damage; the amino acids have been proven to bring down the level of creatine kinase, one of the main indicators of muscle damage. BCAA also contributes to the conversion of serotonin in your brain from the amino acid tryptophan, thus maintaining a “feel-good” mood while and after you work out.

4. Benefits people with liver diseases

This one deserves a special mention in our list of BCAA benefits. Though they may not have a direct effect on mortality, these amino acids have been proven to help with the symptoms of chronic liver disease called cirrhosis. One of the main symptoms of the named disease is hepatic encephalopathy, in which the brain loses its capacity to filter toxins from the body and many other functions, risking your body into coma in some cases. At such instance, BCAA has been able to help reduce and delay such symptoms without causing any detrimental effects to the body except mild nausea and diaorrhea.

5. Boosts immunity

A commonly overlooked benefit of BCAA is its ability to boost the immune system tremendously. Not only are these amino acids used by muscles to fuel and grow themselves, but they are also used as a source of fuel for the immune cells to regenerate themselves and fortify the immune system in the long run. Having a stable immune keeps your health in check at all times and prevents you from falling ill easily.

As we mentioned earlier, because they are essential amino acids, BCAA needs to be primarily sourced from food. Here’s how you can source the amino acids naturally in events where you are not looking at BCAA supplements. 

FoodServing SizeBCAA content
Chicken Breast100g5.88g
Whey Protein Powder1 scoop5.5g
Soy Protein powder1 scoop5.5g
Canned Tuna100g5.2g
Turkey Breast100g4.6g
Eggs2 eggs3.28g
Parmesan Cheese½ cup4.5g
Milk1 cup2.2g
Greek Yogurt½ cup2g
Quinoa1 cup1g
Pumpkin seeds1 ounce1g


Now that we have covered BCAA benefits, and sources, what about the dosage? How much is safe to consume? That will gravitate back to your needs and goals.

However, according to the World Health Organisation, it is within recommendation to consume 1g of BCAA for every 10kg of your weight. For instance, if you weigh 50 kg, then your suggested dosage for BCAA intake would be 5g daily. That said, if you are going with BCAA supplement, it is best you consume it before or after a workout session, followed by a low-calorie diet for best results.

In this article

Join the Conversation

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. www.bezogoroda.ru

    I’d like to find out more? I’d like to find out more details.

  2. nadachee.ru

    Hi there just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.

  3. how to fake proof of permanent residency

    Hello! I could have sworn I’ve been to this blog before but after reading through some of the post I realized it’s new to me. Anyways, I’m definitely happy I found it and I’ll be bookmarking and checking back often!

  4. ????? ??????

    Howdy! I just want to give you a huge thumbs up for the great info you’ve got here on this post. I will be coming back to your blog for more soon.

  5. ?????? ????? ??????? ?????

    Hey there! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone 4. I’m trying to find a theme or plugin that might be able to correct this problem. If you have any suggestions, please share. Cheers!

  6. ?????? ????? ? ??????? ??????

    Appreciate the recommendation. Will try it out.

  7. Õigusabi

    If some one wants to be updated with newest technologies then he must be visit this site and be up to date daily.

  8. Õigusabi Eestis

    In fact no matter if someone doesn’t know after that its up to other users that they will help, so here it occurs.

  9. ?????? ????????

    It’s awesome to go to see this website and reading the views of all friends regarding this article, while I am also keen of getting familiarity.

  10. ?????? ???????? ? ??????

    Hello! Do you use Twitter? I’d like to follow you if that would be ok. I’m definitely enjoying your blog and look forward to new updates.

  11. ????????? ? ????

    Right now it sounds like Expression Engine is the top blogging platform out there right now. (from what I’ve read) Is that what you’re using on your blog?

  12. ????????? ????????? ????

    Hello there! This is kind of off topic but I need some advice from an established blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about creating my own but I’m not sure where to start. Do you have any points or suggestions? Thanks

  13. ???????? ?????? ? ????

    What’s up, for all time i used to check website posts here early in the break of day, because i love to learn more and more.

  14. ???????? ??????????? ? ????

    I love what you guys are usually up too. Such clever work and coverage! Keep up the excellent works guys I’ve incorporated you guys to our blogroll.

  15. smartremstroy.ru

    You really make it seem so easy together with your presentation however I find this topic to be really something which I think I would never understand. It kind of feels too complicated and very wide for me. I am looking forward for your next post, I will try to get the grasp of it!

  16. daachnik.ru

    I wanted to thank you for this good read!! I certainly enjoyed every little bit of it. I’ve got you book marked to check out new stuff you post?

  17. Pamela Sanderson

    hi!,I really like your writing very much! proportion we communicate extra about your article on AOL? I require an expert in this space to unravel my problem. May be that is you! Taking a look ahead to see you.

  18. Miley Howells

    Wow, marvelous blog layout! How long have you been

  19. Mxhfxx

    purchase tricor for sale tricor online buy purchase fenofibrate generic

  20. sadounik.ru

    Do you have a spam issue on this site; I also am a blogger, and I was curious about your situation; many of us have created some nice procedures and we are looking to swap methods with other folks, why not shoot me an e-mail if interested.

  21. 1756-EN2T

    I think this is a real great post.Much thanks again. Will read on…

  22. Mqoouj

    buy minoxidil solution tamsulosin 0.2mg cheap buy erectile dysfunction medicine

  23. bybit

    summit hill apartments golden lakes apartments matthew henson apartments

  24. Uvzyfy

    order precose for sale order micronase online brand fulvicin 250 mg

  25. Xklvaq

    order aspirin 75 mg online order aspirin buy cheap imiquimod

  26. AI for real estate investments

    chloroquine phosphate brand name chloroquine tablet

  27. steve gibbs penticton bc

    Your style is really unique in comparison to other people I have read stuff from. Many thanks for posting when you have the opportunity, Guess I will just book mark this blog.

  28. Qnxxwq

    meloset 3mg cheap buy danazol 100 mg generic danocrine 100mg pills

  29. Ylwola

    purchase dipyridamole pill lopid brand order pravastatin generic

  30. Yzojvw

    duphaston 10mg for sale order jardiance online empagliflozin 25mg canada

  31. Website Design

    Wow! This blog looks exactly like my old one! It’s on a completely different subject but it has pretty much thesame layout and design. Wonderful choice ofcolors!

  32. jsEncrypt

    jsEncrypt hello my website is jsEncrypt

  33. video beep

    video beep hello my website is video beep

  34. u were

    u were hello my website is u were

  35. der die

    der die hello my website is der die

  36. gg dewa

    gg dewa hello my website is gg dewa

  37. me code

    me code hello my website is me code

  38. channel tv

    channel tv hello my website is channel tv

  39. cs telkomsel

    cs telkomsel hello my website is cs telkomsel

  40. movies mp4

    movies mp4 hello my website is movies mp4

  41. Mcyews

    florinef cheap buy aciphex pills imodium online

  42. Hldtcr

    order etodolac 600 mg without prescription mebeverine online pletal 100mg over the counter

  43. IPS Laptop LED LCD

    I cannot thank you enough for the blog article. Will read on…

  44. Bluetooth speaker manufacturer

    I value the blog article.Thanks Again. Will read on…

  45. Zskqtj

    prasugrel 10 mg over the counter buy generic prasugrel online order generic tolterodine 2mg

  46. Benefits of homeschooling

    I’m not sure exactly why but this blog is loading incredibly slow for me. Is anyone else having this problem or is it a issue on my end? I’ll check back later on and see if the problem still exists.

  47. Vmymvb

    mestinon 60mg pills feldene 20 mg canada rizatriptan pills

  48. application for australian visa

    This is one awesome blog post.Really thank you! Awesome.

  49. when will evisa to india resume from uk

    wow, awesome blog post.Much thanks again. Really Cool.

  50. Martin Brad

    I have read this Blog, it’s very informative, which is easy to content for us and others, there are various new things as well. Keep it up…

  51. Mlxbrn

    ferrous 100 mg us oral ascorbic acid 500 mg buy betapace pills

  52. ??? ?? ???

    Really enjoyed this blog post.Really thank you! Keep writing.

  53. pickup lines

    This is a very good tip especially to those new to the blogosphere. Short but very precise informationÖ Thank you for sharing this one. A must read post!

  54. cs?????

    Im obliged for the blog article.Really looking forward to read more. Keep writing.

  55. Ehwgoa

    purchase latanoprost without prescription order capecitabine 500mg pills exelon ca

  56. Ulckqu

    vasotec buy online purchase enalapril pills buy cheap generic duphalac

  57. ?????? ??????????? ???? ? ??????????????

    Hi there Dear, are you really visiting this site daily, if so then you will absolutely get nice knowledge.

  58. cach am phong may bom

    Amazing things here. I’m very glad to peer your post.Thank you so much and I am having a look forward to touch you.Will you please drop me a mail?

  59. ??????????? ???? ?????

    Article writing is also a fun, if you be acquainted with after that you can write otherwise it is complex to write.

  60. ???????? ????????? ?? ?????????? ??????

    I?m not that much of a online reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your site to come back down the road. Cheers

  61. ??????????? ??? ??????

    This post is really a pleasant one it helps new internet users, who are wishing for blogging.

  62. ??????? ???? ?? ????????? ? ??????

    I?m not that much of a online reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your site to come back later. Cheers

  63. James McDonald

    Hi there colleagues, how is all, and what you wish for to say about this article, in my view its actually amazing in support of me.

  64. Csmgmt

    buy generic premarin 0.625mg sildenafil for women viagra 100mg tablet

  65. ??????? ??????????? ???

    I read this post fully concerning the resemblance of newest and preceding technologies, it’s awesome article.

  66. Julie Stevens

    online slots slots games free play slots online

  67. ??????????? ???? ?????? ? ??????

    It’s very trouble-free to find out any topic on net as compared to books, as I found this post at this site.

  68. Opbhwx

    buy prilosec without a prescription prilosec 20mg canada metoprolol 100mg drug

  69. ???????? ????????? ?? ??????????

    My brother suggested I might like this blog. He was totally right. This post actually made my day. You cann’t imagine just how much time I had spent for this information! Thanks!

  70. Ygnsvp

    order tadalafil 40mg pill buy tadalafil 20mg online purchase viagra online

  71. ?????? ??? ?? ????????? ? ??????

    I seriously love your site.. Pleasant colors & theme. Did you develop this site yourself? Please reply back as I’m hoping to create my very own website and want to learn where you got this from or what the theme is called. Many thanks!

  72. Lychwk

    order telmisartan sale buy molnunat tablets order molnunat 200mg

  73. Spice Store Online

    Wow, great article.Much thanks again. Keep writing.

  74. Dtnjuy

    cost cenforce cenforce us buy chloroquine 250mg pill

  75. Cfvoul

    provigil pills phenergan oral prednisone 10mg price

  76. ??? ????? ??????? ???? ?? ?????????

    I’m now not sure where you are getting your info, however good topic. I needs to spend a while learning more or understanding more. Thank you for magnificent information I used to be on the lookout for this information for my mission.

  77. ????????? ? ????????? ???????????

    Having read this I thought it was very informative. I appreciate you finding the time and effort to put this short article together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worth it!

  78. Lpgfql

    purchase cefdinir pill omnicef 300 mg cheap where to buy lansoprazole without a prescription

  79. Owduuv

    buy accutane 40mg accutane 10mg without prescription buy zithromax online cheap

  80. Natural Cam Girls

    Look for a site that hosts a wide variety of models and performance types that align with your interests