BCAA Powder: For the fitness enthusiast
Table of Contents
Branched Chain Amino Acids (BCAAs) are popular in the fitness community due to their benefits relating to muscle tone, recovery time, and more.
Instantized BCAA Powder Key Features:
5g of 2:1:1 BCAAs per serving
Pre-Intra-Post Workout Fuel
Promotes Lean Muscle Mass
Reduces Muscular Fatigue
100% Pure Powder, No Fillers
Branched Chain Amino Acids Defined
Leucine, Isoleucine, and Valine are considered BCAA’s. All three amino acids are essential, meaning they must be consumed through diet or supplementation.
Leucine is the main BCAA, whose main responsibility is protein metabolism.  Supplementing proper protein synthesis promotes lean muscle tissue and increases time to muscle fatigue.*
Isoleucine promotes glucose uptake.  Proteins are not the only nutrients muscles require for proper functioning. Glucose increases muscular energy allowing for longer and more strenuous workouts.
Like isoleucine, valine increases glucose uptake, but its main benefit is maintaining proper nitrogen balance in the body.* 
Several studies show this supplement may benefit mental endurance during exercise. [4,5] Another study shows that these supplements minimize the short term memory deficits experienced during intense exercise.* 
Using this supplement aids in reducing fatigue, by decreasing tryptophan and serotonin uptake. Tryptophan and serotonin levels increase during exercise, causing sedation.  These amino acids increase muscle endurance as they cause increased protein synthesis and glucose uptake as well as improved respiratory exchange ratio (RER). 
Increase Strength with BCAA Supplements
Along with increasing endurance, BCAA supplementation greatly benefits strength. This is due to the mTOR activation. The mTOR signaling pathway regulates cell metabolism and growth.* 
Muscles depend on glycogen stores for energy expenditure. Since BCAAs preserve glycogen, an benefit of strength is noted during exercise.* 
Body Composition and Muscle Growth
BCAAs were found to outperform whey protein in overall body composition, in a weightlifting plan. Citrulline and glutamine supplements were also consumed during the trial. 
Another study showed mTOR activation is present even when the body is at rest when BCAAs are taken.  This causes the body to fight off catabolism thus decreasing recovery time and increasing the muscle growth window.
When to Take BCAA Supplements
Many athletes consume them before, during, or after exercise and first thing in the morning on rest days.
BCAA Powder Dosage
On training days, one serving (2 scant 5cc scoops) blended into 8-12oz. of cold water or sports drink, either before, during, or after workout.
On non-training days, one serving (2 scant 5cc scoops) first thing in the morning on an empty stomach.
Consuming BCAAs before bed and upon waking can help the body maximize the anabolic qualities of a good night’s sleep. Overall, 5g up to three times daily would be an effective dosage for an individual looking for health and performance benefits.