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BCAAs stand for ‘Branched Chain Amino Acids’, have long been known for their positive impact on training endurance, and recovery. Amino acids are the building blocks of protein, and they help to create protein synthesis in the body. BCAAs, comprised of amino acids Leucine, Isoleucine and Valine, complement a variety of training types and serve as guard against muscle loss, especially during intense training.
BCAAs (1) promote muscular endurance, (2) prevent muscle breakdown, and (3) prime the body for muscle growth. BCAAs can also be used to prevent fatigue in beginner athletes, and are especially helpful for maintaining muscle mass while on a calorie-deficit diet.
The most critical time to take BCAAs is around workouts; add 5 to 10 g to your pre- and post-workout shakes. If your goal is to build muscle mass, consider taking a dose of BCAAs first thing upon waking up. It helps stop muscle breakdown (that takes place at night while you are sleeping).