TimingBCAAs
Take before training
When to take BCAAs
Around training (if training fasted)
BCAAs (leucine, isoleucine and valine) help trigger muscle repair. They add little if you already eat enough protein; they're most useful around fasted training.
Best time in your day
- Wake
- Workout
- Breakfast
- Lunch
- Evening
- Workout
- Dinner
- Walk
- Bed
- When
- Before or during fasted training
- Food
- Empty stomach is fine
- Typical dose
- 5–10 g per serving, with roughly 2:1:1 leucine to isoleucine to valine
How to take it
- 1Use it mainly if you train fasted
- 2Mix it in water before or during training
- 3Prioritise total daily protein
- 4Skip it if you have a protein shake around training
Watch out
Avoid it if you have maple syrup urine disease or ALS, and use caution with kidney disease.
Common questions
Do I need BCAAs if I drink whey?
No, whey already provides plenty of BCAAs.
Do they reduce soreness?
Small studies suggest a minor reduction.
Can I take them on rest days?
There's little point if your protein intake is good.
Explore further
More timing guides
BCAAs with other supplements
Commonly used for
Sources
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Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.