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Supplements are the way to go for BCAA’s!
The daily BCAA requirement is said to be 8-16g, but even if one were to consume tuna, bonito, or chicken breast, which are particularly rich in BCAAs, it would require a large amount and would not be cost-effective. Therefore, supplementation is recommended. Most BCAA supplements on the market can provide approximately 4 to 8 grams per serving and cost around 100 yen. Powder and tablet types of supplements exist, but the powder type is more popular because it is more cost-effective and the amount can be adjusted. Those who do not like to dissolve the powder and drink it, or those who want to take it with them conveniently, may prefer the tablet type.
The best time to take BCAA is “30 minutes before” or “immediately after” exercise!
To get the most out of BCAAs, it is best to take them 30 minutes before or immediately after exercise. It is said that BCAA levels in the blood reach their peak about 30 minutes after ingestion, so if taken before muscle training, it can be expected to reduce fatigue and provide a continuous source of energy. It also effectively stimulates muscle synthesis immediately after muscle training. Incidentally, if you train for a long time, you can keep the effect of reducing fatigue by taking it frequently.
Should I take BCAAs on non-workout days?
In conclusion, it is ideal to take BCAA even on non-workout days. This is because muscle synthesis takes place not only on the day of muscle training, but also the day after. Even if the day after training is an off-day, taking BCAAs will continue to promote muscle synthesis and help maintain muscle mass. Incidentally, on off-days, it is recommended to take BCAAs after waking up or before going to bed. Taking care of your muscles at a time when your body is depleted of nutrients and even during sleep will lead to a robust body.
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