3 Ways to Use BCAA Supplements

BCAA supplements have been a mainstay in sports nutrition for over a decade. This seemingly simply collection of three essential amino acids has been found to not only play a prominent role in stimulating protein synthesis (largely due to the mTOR-igniting actions of leucine -- the “king” of amino acids); BCAA supplements have also been found in research to support[1,2,3,4,5]:

• Combat protein breakdown
• Support muscle recovery
• Aid exercise performance
• Reduce feelings of soreness
• Decrease muscle damage

Typically, BCAA supplements are consumed around the workout window (pre, intra, and/or post-workout); however, that’s not the only time you can use BCAA supplements. 

There are a number of other ways to enjoy them, all the while supporting muscle recovery and cellular hydration.

BCAA Popsicles

Ingredients

• 2 Scoops of Chainsaw BCAAs (flavor of your choice)
• 1 Cup Ice
• 1/2 Cup Water

Directions

1. Combine all ingredients in a blender.
2. Divide the mixture evenly into a popsicle container and place in your freezer.
3. Wait for the popsicles to freeze
4. Enjoy!

BCAA Gummies

Ingredients

• 1 scoop of Chainsaw BCAAs (flavor of your choice)
• 3 packets of gelatin
• 1/2 Cup Water
• Silicone gummy mold

Directions

1. Combine in a small saucepan over medium-low heat
2. Stir until BCAA powder and gelatin dissolve and mixture thickens slightly (between 3-5 minutes)
3. Divide the mixture evenly into your silicone gummy molds.
4. Let set for 3 hours in the refrigerator or 30 minutes in the freezer
5. Pop the gummies out of the molds and enjoy!
6. Gummies may be stored in the refrigerator for 5-6 days for the best consistency

BCAA Jell-O

Ingredients

• 1 heaping scoop of Chainsaw BCAAs (flavor of your choice)
• 1 packet of unflavored
• 2-½ cups of water

Directions

1. Heat 2.5 cups of water in a large microwave-safe bowl for 75-90 seconds (you want the water to be hot enough to dissolve the BCAA powder and gelatin but not boiling)
2. When finished heating, add the BCAAs and gelatin to the bowl and stir until all of the powder is dissolved
3. Once mixture is combined, transfer the bowl to the fridge and let it sit overnight. In the morning you will have one GIANT bowl of jello. If you want to divide the mixture into smaller bowls, you can also do that.

BCAA Before or After Workout

When to Drink BCAA

Knowing when to drink BCAA supplements can make a difference in your muscle recovery and performance. Whether you prefer to take them during your workout or as a refreshing drink throughout the day, BCAAs can fit easily into your daily routine.

You can use BCAA supplements both before or after a workout depending on your goal. If you're looking to prevent muscle breakdown, consuming BCAAs before exercise is beneficial. Post-workout, they aid in recovery and reduce muscle soreness.

One of the standout features of BCAA supplements is their versatility. Of course they can be used as a source of peri-workout nutrition, but they can also be used as an alternative to sugary sodas or energy drinks when you want something sweet, cool, and refreshing to drink during the day. You’ll save lots of calories all the while supporting muscle recovery. 

BCAA supplements can also be used as a low-calorie snack in between meals to help keep hunger at bay, thereby helping you stay on track with your nutrition plan. 

And, if you’re like most people, you probably don’t consume enough water throughout the day. One of the main reasons for this is that many individuals simply don’t enjoy the taste of plain water. Adding a serving of Chainsaw BCAA adds some delicious flavor to water (for negligible calories) enticing you to consume more fluids throughout the day.

BCAA Powder

Not all BCAA powder supplements are created equal. Chainsaw BCAA delivers high-quality ingredients with a precise 2:1:1 ratio of leucine, isoleucine, and valine to maximize muscle recovery and hydration.

CHAINSAW BCAA delivers 5 grams of BCAAs in the research-supported 2:1:1 ratio (leucine:isoleucine:valine).

In addition to BCAAs, Chainsaw also includes 1,000mg L-Taurine, 500mg coconut water powder, and a full complement of electrolytes to support cellular hydration, muscle recovery, and fluid balance.

BCAA vs Pre Workout Supplement

Many people wonder about the differences between BCAA vs pre workout supplements. While BCAAs primarily support muscle recovery, protein synthesis, and hydration, pre-workout supplements are designed to boost energy, focus, and endurance before exercise. Depending on your goals, you may benefit from using one or both to enhance your workout routine.

EAA vs BCAA

When comparing EAA vs BCAA supplements, it’s important to note that while BCAAs consist of three essential amino acids, EAAs (essential amino acids) provide a full spectrum of nine. If you’re looking to cover all amino acids required for muscle protein synthesis, EAAs might be the better choice. However, BCAAs remain a solid option for targeted recovery and hydration, especially during workouts.

References

1. Greer B.K., Woodard J.L., White J.P., Arguello E.M., Haymes E.M. Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise. Int. J. Sport Nutr. Exerc. Metab. 2007;17:595–607. doi: 10.1123/ijsnem.17.6.595
2. Blomstrand E. A role for branched-chain amino acids in reducing central fatigue. J. Nutr. 2006;136:544S–547S. doi: 10.1093/jn/136.2.544S
3. Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012 Jul 12;9:20. doi: 10.1186/1550-2783-9-20. PMID: 22569039; PMCID: PMC3395580.
4. Da Luz C.R., Nicastro H., Zanchi N.E., Chaves D.F., Lancha A.H. Potential therapeutic effects of branched-chain amino acids supplementation on resistance exercise-based muscle damage in humans. J. Int. Soc. Sports Nutr. 2011;8:23. doi: 10.1186/1550-2783-8-23.
5. Ra S.-G., Miyazaki T., Ishikura K., Nagayama H., Komine S., Nakata Y., Maeda S., Matsuzaki Y., Ohmori H. Combined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity eccentric exercise. J. Int. Soc. Sports Nutr. 2013;10:51. doi: 10.1186/1550-2783-10-51