Amino Acids: How to Use Effectively
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Product Examples: BCAAs (Branched-Chain Amino Acids), EAAs (Essential Amino Acids), Leucine-rich blends
Purpose
Support muscle protein synthesis, reduce exercise-induced fatigue, and aid in recovery. EAAs offer full-spectrum support while BCAAs focus on three key amino acids: leucine, isoleucine, and valine.
How to Take
- When: Before, during, or immediately after training
- How Much: 5–10g depending on blend and workout intensity
- How: Mix with water or a flavored electrolyte drink; ideal for intra-workout hydration
Who It's Best For
- Endurance athletes during long sessions
- Strength athletes seeking to prevent muscle breakdown
- Individuals training fasted or with minimal pre-workout nutrition
Pro Tips
- Leucine is Key: Look for blends with at least 2g of leucine per serving
- EAAs vs. BCAAs: EAAs offer broader coverage, especially when diet is lacking
- Flavor Hack: Combine with citrus or berry-based drink mixes for better palatability
FAQs
|
Question |
Answer |
|
Do I need BCAAs if I already take protein powder? |
Not usually—BCAAs are most useful during fasted or prolonged training. |
|
Can aminos help with soreness? |
They may aid recovery, but hydration and total protein intake are more critical. |
|
Are EAAs better than BCAAs? |
EAAs provide a complete amino acid profile—ideal when dietary protein is insufficient. |
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