BCAAs, or branched-chain amino acids, are three essential amino acids: leucine, isoleucine and valine. They make up approximately 35% of the essential amino acid content in your muscles. BCAAs can be taken to support maintenance of muscle, reduce fatigue during exercise and even aid in weight loss when combined with a healthy diet and exercise routine.
When it comes to timing, most people take BCAAs before or after a workout. Taking them prior to a workout helps fuel the body with readily available energy sources that will help maximize performance during heavy lifting or intense cardio sessions. Post-workout BCAA supplementation can also be beneficial since BCAAs have been shown to increase protein synthesis after exercise. Taking BCAAs could potentially help reduce muscle soreness and shorten recovery times, allowing you to get back into the gym sooner.
"A study written by Lynch, et al. (2014) found that higher levels of circulating BCAAs in the blood stream was associated with a future risk of insulin resistance."
However, lots of people and coaches tend to stay away from BCAA’s; but why? Well - if you consume enough protein throughout the day, then you should already be getting the daily dosage of BCAAs! So some coaches may look at it as a waste of money especially if your protein intake is on point! Another downside to BCAAs is that there may be interactions when taking other medications. Some of these medications are for those who take any diabetes, parkinsons, corticosteroid, or thyroid medication. Lastly, BCAAs have also been associated with an increased risk of diabetes. A study written by Lynch, et al. (2014) found that higher levels of circulating BCAAs in the blood stream was associated with a future risk of insulin resistance. 
After looking at both sides of the coin, it's clear that there are reasons to and reasons not to take BCAAs. If you choose to take BCAAs, it's recommended to be taken in dosages of 5-10 grams per day, depending on your body weight, activity level, and goals. BCAAs are an excellent supplement for those looking to gain muscle mass or increase their performance at the gym. When taken correctly, they can provide numerous health benefits that may help maximize progress towards your fitness goals.
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