The best time to take BCAA (Branched-Chain Amino Acids) supplements is generally around workouts—either before, during, or after exercise—with each timing offering specific benefits.
- Before a workout: Taking BCAAs about 20 to 30 minutes before exercise can enhance energy levels, delay fatigue, and reduce muscle breakdown, especially useful for fasted training sessions.
- During a workout: Consuming BCAAs intra-workout helps maintain endurance by conserving muscle glycogen and delaying fatigue during long or intense sessions.
- After a workout: Taking BCAAs immediately to within an hour after training promotes muscle recovery, reduces soreness, and stimulates muscle repair.
- Rest days: BCAA intake can also support muscle repair and limit muscle loss when protein intake is insufficient, particularly during cutting phases.
While most research supports pre- and post-workout as optimal windows, some evidence shows the time window for benefits may be wider (up to several hours post-exercise) and that the best timing can depend on individual routine and dietary protein intake.
In summary, taking BCAAs 20-30 minutes before exercise, during, or shortly after training are all effective times, and the choice depends on personal goals and lifestyle. On non-training days, BCAAs can help maintain muscle if dietary protein is low.
