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Nutrition
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BCAA: When and why to take them?
Branched-chain amino acids are among the best-selling supplements. Let us look at what we actually know about them.
What BCAAs are
BCAA stands for three essential branched-chain amino acids — leucine, isoleucine and valine. The body cannot produce them, so we have to get them from food.
When they make sense
They are most useful for people who train fasted, keep a calorie deficit or have a lower protein intake. With a sufficient intake of quality protein the benefit is considerably smaller.
A typical dose is 5 to 10 grams before or during training, in a leucine to isoleucine to valine ratio of 2:1:1.
What to watch out for
BCAAs do not replace a complete protein. If you have the choice, reach for whey protein instead — it contains the full spectrum of amino acids.
