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.
- 2 Scoops of Chainsaw BCAAs (flavor of your choice)
- 1 Cup Ice
- 1/2 Cup Water
- Combine all ingredients in a blender.
- Divide the mixture evenly into a popsicle container and place in your freezer.
- Wait for the popsicles to freeze
- 1 scoop of Chainsaw BCAAs (flavor of your choice)
- 3 packets of gelatin
- 1/2 Cup Water
- Silicone gummy mold
- Combine in a small saucepan over medium-low heat
- Stir until BCAA powder and gelatin dissolve and mixture thickens slightly (between 3-5 minutes)
- Divide the mixture evenly into your silicone gummy molds.
- Let set for 3 hours in the refrigerator or 30 minutes in the freezer
- Pop the gummies out of the molds and enjoy!
- Gummies may be stored in the refrigerator for 5-6 days for the best consistency
- 1 heaping scoop of Chainsaw BCAAs (flavor of your choice)
- 1 packet of unflavored
- 2-½ cups of water
- 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)
- When finished heating, add the BCAAs and gelatin to the bowl and stir until all of the powder is dissolved
- 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.
When to Use BCAA Supplements
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.
Choosing the Right BCAA Supplement
There is no shortage of BCAA supplements on the market; however, not all offer quality dosages of the individual BCAAs.
CHAINSAW BCAA delivers 5 grams of BCAAs in the research-supported 2:1:1 ratio (leucine:isoleucine:valine).
- 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
- 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
- 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.
- 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.
- 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