All these years since you started lifting weights and showcasing your hard-earned muscles, you have been using BCAAs in pre and post-workout supplementation. But little do you know that amino acid supplements can also be taken during your workout as an intra-workout supplement. Not only does drinking bcaa during workout help work out longer by reducing the fatigue levels but it also promotes fat loss. Read below and you will know everything you ever wanted to know about taking bcaa during a workout.
Why is BCAA a Perfect Intra-Workout Supplement?
First things first: What are Intra-workout supplements?
Intra-workout supplements or drinks are those supplements which are specially designed to refuel and replenish the lost energy and nutrition during the workout.
As you may know, Valine, Leucine, and Isoleucine are three branched chain amino acids that play a vital role in the augmentation of muscle protein synthesis and recovery.
As a matter of fact during catabolism, it is these amino acids that help you preserve your muscle mass. Science has shown that BCAAs are crucial for muscle growth as they are a great source of energy other than glycogen stores.
The use and efficacy of BCAAs have been long studied for pre and post-workout nutrition, but several recent studies have shown amino acids to be equally beneficial when taken during the workout.
In 2012, a randomized, placebo-controlled study was published in The Journal of International Society of Sports Nutrition wherein twelve male athletes were asked to perform 100 consecutive drop jumps and their reduction in exercise induced muscle damage (EIMD) was assessed. Half of the athletes were randomly assigned to BCAA supplement, and other half were kept on placebo.
In its conclusion, the study stated that there was a significant reduction in the muscle soreness in athletes on BCAA supplementation than those on placebo. Besides this, it was also concluded that perhaps BCAAs provided better protein bioavailability which in turn increases the rate of muscle protein synthesis and reduced the extent of muscle damage and soreness associated with strenuous workouts.
Simply put, by the time you finish training a specific muscle group and move towards the next, the one that has been worked out first has already begun to enter recovery mode. Under such case, consuming BCAAs during training will help you reduce the muscle breakdown and promote endurance by supplying a constant supply of energy.
Related article: BCAA Dosage: When, How Much and How to Take?
Other benefits of taking BCAAs during Workout
In addition to what’s mentioned above, here are few more advantages of drinking amino acids during workout –
It is simple as it gets. As I mentioned previously, BCAAs are a great fuel source, sparing glycogen stores and when consumed during a training session, you get a steady supply of energy throughout your workout. And there’s nothing better than extra energy push to last longer during the training.
Alright, this benefit right here contains a bit of scientific explanation. When you train, your body releases a neurotransmitter named serotonin that signals your mind that your body is tired and it’s the time to give up. But that’s when Valine, one of the three BCAAs, comes to the rescue. Once you supplement with BCAAs during your workout, Valine competes with another amino acid tryptophan, the one that is responsible for the release of serotonin, reducing the fatigue onset period.
One thing leads to another, you see. It’s a cascade effect. Here’s how – When BCAAs reduce the fatigue levels during training, it also leads to decrease in cortisol levels. Now, let me tell you cortisol aka stress hormone interfere with your testosterone and augments muscle breakdown and that’s something that you really don’t want. So, sabotaging the effects of cortisol can certainly be helpful for increasing strength.
Related article: The Many Benefits of a BCAA Supplement
Take Home Message
At the end of the day, it all comes down to the quality of BCCAs supplement you use. Best quality BCAAs come with a high concentration of leucine, just like MyFitFuel’s BCAA 5000 which has been formulated with highly effective 2:1:1 ratio of Leucine, Isoleucine, and Valine. Besides this, with all new Authentication feature, you can now know that all your MFF products are completely genuine.
While sipping on BCAAs before and after the workout can be the best choice, consuming it during your workout as an intra-workout drink is equally good. It will help you improve your performance and also reduce exercise induced fatigue. Take 5-10 grams of BCAAs, mix it with water and drink it between your sets while you rest.