Exact Answer: 10-15 Minutes
When a person does any sort of workout, it is suggested that they should consume some amount of protein. The protein is good to consume as a pre-workout supplementation as it provides extra energy during the workout session. Amino acids are smaller units that combine and form protein. A lot of people consume Branched Chained Amino Acids also known as BCAA as a pre-workout supplementation.
BCAA as a pre-workout supplementation can increase protein and synthesis in the body. Other than that, it reduces muscle soreness, reduces muscle breakdown, and helps in reducing muscle damage as well.
How Long After BCAA Should I Workout?
As amino acids are a smaller unit of protein, when a person consumes BCAA, the amino acid units form various blocks of protein. BCAA has a couple of benefits. Firstly, it is said to be delicious.
Secondly, when a person consumes BCAA as a pre-workout supplementation, BCAA helps in limiting fatigue in their body. The amino acids increase the level of energy and limit fatigue. In a way, BCAA works as a fuel, the longer a person does their workout, the longer it provides energy.
BCAA also helps in burning body fat. It is said that if BCAA or just leucine for that matter, helps in burning fat. It is said that when a person is on diet and they consume leucine, they lose fat comparatively faster than the person who is on diet but does not consume leucine. Similarly, the person who consumes leucine but is on a heavy diet may gain fat slightly slower than the person who does not consume leucine while taking a heavy diet.
Other than that, BCAA significantly helps in muscle gains. BCAA stimulates muscle growth and helps in gaining muscles substantially. It also reduces soreness in muscles.
It is suggested that BCAA can be consumed 10 to 15 minutes before a workout. However, many suggest that it can be consumed during the workout as well. Either way, the goal is to maximize benefits by gaining muscle and energy and reducing the risk of damage and fatigue.
| Scale | Duration |
| Pre-Workout | 10-15 minutes |
| Alternative | During Workout |
Why Wait After Taking BCAA?
Many people consume BCAA as a pre-workout supplementation. But, it is preferred that they should not start doing workouts immediately after consuming their BCAA supplementation. BCAA can be consumed before 10-15 minutes of workout. One should wait for 10-15 minutes after taking BCAA as this way, BCAA spreads through the whole body through blood. It is said that, consuming before a workout leads to a rise in energy substantially. There may see an increment in repetitions as well due to the BCAA supplement.
Some people also prefer to take BCAA in the form of liquid during their workout. A person can have a drink that is rich in leucine, isoleucine, and valine during their workout. This way the drink will limit the decrement in amino acids that form protein in the body. As a result, the body will be fueled for a longer time which will help in the workout. As the blood pressure is already high, BCAA spreads through the body much faster.
BCAA can also be consumed post-workout. It is said that those people who consume BCAA as a post-workout supplement, see substantial growth in protein synthesis in their body than the people who do not consume BCAA.
In any case, it is recommended that BCAA or any kind of protein should be consumed according to the person’s body and suitability. One type of BCAA may be good for a person, while the same can be bad for the other. The consumption of BCAA should be done with a proper measure as too little may not help as much and too much could be bad for health.
Conclusion
It is recommended to consume edible items to stimulate the growth of protein in the body. Protein is formed by smaller amino acid units which from protein blocks. BCAA is one of the supplements that is consumed 10-15 minutes before a workout. Some also consume it during and after the workout.
BCAA helps in limiting fatigue, burning fat, providing energy, reducing post-workout soreness in muscles, and growth in muscle mass. However, after all the benefits, BCAA should be consumed according to body weight and genes. As excessive BCAA consumption may be harmful or may not provide as much protein, and too little of it may not do its work properly.
References
- https://www.bodybuilding.com/content/ask-the-science-chick-should-i-drink-bcaas-during-workout.html
- https://drwillcole.com/functional-medicine/exactly-how-bcaas-can-help-supercharge-your-workout
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761845/
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