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Supplements are the best way to consume BCAAs!
The daily BCAA requirement is said to be 8-16g, but even if you consume tuna, bonito, or chicken breast, which are particularly rich in BCAAs, you will need a large amount and it is not 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 BCAAs is “30 minutes before” or “immediately after” exercise!
To get the maximum benefit from BCAAs, it is best to take them 30 minutes before or immediately after exercise. It is said that BCAA concentration in the blood reaches its 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 promotes muscle synthesis immediately after muscle training. Incidentally, if you train for a long time, you can maintain the effect of reducing fatigue by taking it frequently.
Should BCAAs be taken even on non-workout days?
In conclusion, it is ideal to take BCAAs even on non-workout days. This is because muscle synthesis occurs not only on the day of muscle training, but also the day after. Even if the day after muscle training is an off-day, BCAAs can be taken to 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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