There are hundreds of amino acid types, but the focus of this article are branched chain amino acids.

Otherwise known as BCAAs, these acids help your muscles recover from strenuous activity, rebuild, and grow stronger, bigger, and better.

BCAAs are essential amino acids, meaning your body needs them to function, but cannot make them on its own.

Therefore, you need to get them in your daily diet.

There are many benefits of BCAA’s, some you will experience right away, and some that are more of a residual, long-term effect.

There are three amino acids in the BCAA category: leucine, isoleucine, and valine. Each acid operates in a different way, and provides different benefits to your body.

Branched chain amino acids can be found naturally in protein-rich foods. Meats, beans, nuts and some grains all have high concentrations of BCAAs.

On the other hand, you can also supplement BCAAs in order to get a much higher and more concentrated dose. This option is usually ideal for athletes and people who exercise heavily.

What Are Amino Acids?

If you’re an active individual, you know the importance of eating healthy and ensuring that your body gets enough nutrients.

For athletes, strength trainers and fitness enthusiasts, the daily dietary needs are well above those of an average individual.

If you work out regularly, your body will crave additional nutrients.

The official dietary guidelines are just a starting point, meant for the average, relatively active individual.

If you’re an athlete or weight lifter, your diet plan might look a little different.

Primarily, you’ll need extra protein, which serves as the building block of healthy muscle And the building block of protein.

Amino acids

So, what exactly are amino acids?

Basically, amino acids are organic compounds that combine to form proteins, which are an essential part of many processes in the body.

Amino acids are vital for many functions of the human body, and even more important for strength trainers.

They also help to build and repair muscle tissues, among many other uses in the body.

What Are BCAA Supplements?

The average person will likely get enough amino acids from their daily diet to function normally.

However, that is sometimes not the case for athletes, and especially for bodybuilders.

Fitness enthusiasts need extra BCAAs in their body, in order to keep up with the strain they put their bodies through.

Weightlifters can have a hard time getting adequate branched chain amino acids in their diet.

Luckily, there are BCAA pills and powders that can help supplement your natural intake.

The top-of-the-line BCAA supplements will provide a high dose of leucine, isoleucine and valine in an easy and convenient package.

Capsules can be taken with water, while powders need to be mixed into a liquid, such as water or milk.

Higher quality BCAA powders will have a tasty flavor, so you’ll actually look forward to taking them after your workout.

Some products will also contain additional ingredients meant to speed your recovery and help build muscle, such as beta-alanine and citrulline.

What Are the Benefits of BCAAs?

The most notable benefits of BCAAs are:

* Increases muscle endurance – BCAAs can protect and fuel your muscles, allowing for longer workouts. They help delay mental and physical fatigue and muscle pain, allowing for more intense exercise and increasing the results of your efforts.

* Prevents muscle breakdown – BCAAs can also help to prevent exercise-induced muscle breakdown. This helps reduce muscle soreness, speed recovery, and improve muscle growth.

* Promotes protein synthesis – BCAAs have been shown in clinical studies to promote protein synthesis, which is essentially the process of rebuilding damaged proteins in the body. This helps repair the damage you do to your muscles during exercise.

* Promotes muscle growth – by activating protein synthesis, BCAAs help to increase muscle growth after exercise.

* Speeds up recovery – by adding a good BCAA supplement to your diet, you can speed your post-workout recovery significantly, due to the above benefits.

* Helps shed fat – by assisting your body in using fat stores for energy during workouts, BCAAs can help you drop unwanted fat from your body.

* Helps increase muscle tone – if bigger, more defined muscles are what you’re after, BCAAs can help.

* Prepares your body for muscle growth – in essence, BCAAs help prime your body to grow muscles. This will increase your results and make your time at the gym more efficient.

* Absorbs quicker than amino acids from food – amino acids in supplement form absorb significantly faster than those found in whole foods. See the explanation below.

Who Can Benefit from BCAAs?

A wide range of people can benefit from taking branched chain amino acid supplements.

Those who can benefit the most are:

* Men of all ages – Just about any man (over 18 years old) can benefit from additional BCAAs in their diet. Especially for those who are active, these supplements can have a huge positive effect.

* Women of all ages – Both sexes require adequate amino acids to achieve the best results. Any woman over 18 who is active can benefit from adding a BCAA supplement to her diet. Generally, these supplements don’t contain many gender-specific ingredients, so the best BCAA for women will typically be the overall best product.

* Athletes, bodybuilders and fitness enthusiasts – Anyone who is active will greatly benefit from taking a BCAA. These simple supplements will help you lose more weight, build more muscle, and recover quicker. BCAAs for bodybuilding is highly recommended.

* Vegetarians and vegans – BCAAs are found naturally in foods, but the best food sources are typically meat products. If you do not eat meat, you’ll have a harder time getting a sufficient amount of amino acids in your diet. Adding a BCAA product to your diet can help greatly.

How Do I Take BCAAs?

First and foremost, you should always follow the instructions found on the product packaging and should always speak with your doctor before taking any supplements. This goes for any supplement.

Do not take more than instructed, unless you ask your doctor first.

As far as when to take BCAA supplements, there are several times throughout the day where they can be beneficial.

Some of the most beneficial times are before, during or right after your workouts.

Most of these supplements come in powder form. Many people mix them into water on their own, or add them into shakes with other supplements, fruits, milk, etc.

If you plan to consume your shake during your workout or on the way to the gym, using a BlenderBottle can make that process a lot easier, since you can blend on-the-go.

Most of the better BCAA products will blend fairly easily, so you shouldn’t need an actual blender in most cases.

BCAA Pills vs Powders: Which is Better?

Most popular BCAA supplements come in one of two forms: pills or powder.

Generally speaking, powders are more common, but pills are also popular due to the convenience factor.

So, what’s better – BCAA pills or BCAA powders?

We usually recommend powders.

BCAA powders are generally cheaper, offer more customizable doses, and are more flexible in how they are used.

For example, you can throw BCAA powders into your pre-workout or intra-workout drink, you can mix them with other supplements, etc.

Also, BCAA powders make taking high doses of BCAA easier.

If you’re on a training plan that calls for significant amino doses, you’ll end up having to take a ton of pills to reach the desired amount. With powders, it’s simply a teaspoon mixed into your drink.

Lastly, the powder form is almost always cheaper when you look at the per-gram cost – sometimes significantly cheaper.

Supplement costs can really add up for regular trainers, so cutting costs without sacrificing quality is always recommended.

With all that said, BCAA pills do have some benefits.

Mainly, they are a bit more convenient because you don’t have to mix them with anything. Simply swallow a couple to get your dose.

They are also tasteless, whereas some BCAA powders might have a harsh taste.

Lastly, pills are generally unflavored and don’t contain any additives, while powders are generally flavored.

As for the effectiveness of the two different forms, there won’t be much difference.

You will essentially be getting the same thing, just in a different form. Powders might digest slightly faster, but the difference is minor.

All factors considered, in the fight between BCAA powder vs pills, powders come out on top in our opinion.

Are there Any Side Effects of BCAAs?

As with any supplement you take, it’s important to understand the potential for unwanted side effects.

Generally speaking, BCAA side effects are mild, and the majority of people don’t experience any negative effects at all.

With that being said, certain supplements can cause some side effects.

For example, many BCAA supplements include beta-alanine.

Beta-alanine is known for one strange side-effect: many people experience a tingling sensation when taking it.

This tingling sensation is normal. It will go away once your body gets used to the supplement, or as soon as you stop taking the product.

Also, keep in mind that not all BCAA powders include beta-alanine, but some do.

Everyone is different, so be aware of your body and be sure to report any unwanted effects to your medical professional.

Just about anyone who works out on a regular basis can greatly benefit from adding a BCAA supplement to their diet.