Kan man använda bcaa som pre workout
BCAA and Pre-Workout
BCAAs can be used as a pre-workout supplement, offering benefits like muscle preservation, energy metabolism, and reduced fatigue. However, they lack stimulants like caffeine, which are common in traditional pre-workouts, and may not directly enhance performance metrics such as strength or power. BCAA and pre-workout are two of the most popular bodybuilding supplements. And answer several other common questions about BCAA and pre-workout.
Before we get into the specifics on supplement timing, it would be beneficial to define BCAA and pre-workout. So here is a quick explanation of what these supplements are. Branched-chain amino acids BCAAs are a group of amino acids that have a unique branched molecular structure. And they are considered the most critical amino acids for building muscle. Specifically, there are three BCAAs called leucine, isoleucine, and valine.
These amino acids are found in high-protein foods such as meat, legumes, nuts, and protein powders. However, BCAAs from food take a while to break down and enter your bloodstream. In comparison, free-form BCAA powders absorb much faster than food sources. Pre-workout supplements contain multiple ingredients, including stimulants and specific amino acids, to increase energy and blood flow while delaying fatigue.
Common ingredients in pre-workout supplements are caffeine, beta-alanine, l-arginine or l-citrulline , and creatine. A few pre-workout supplements also contain BCAAs, but most do not. Adding BCAAs to your pre-workout supplement can provide additional benefits. For example, studies show that taking BCAAs before workouts significantly reduces muscle soreness 1 to 3 days later 1,2. Another study suggests that supplementing with BCAAs before exercise reduces muscle breakdown 3.
When you take BCAAs, they signal your body to increase protein synthesis. And this is a necessary step in increasing muscle growth.
However, despite this anabolic signal, BCAAs alone do not increase muscle growth , according to various studies 4. The reason is that they do not contain all the essential amino acids necessary to build muscle. Basically, taking BCAAs is like turning on the ignition but leaving the car in park.
BCAAs Vs Pre-Workout: Do You Need Both?
If you take BCAA and pre-workout together, you have a few options. One, you can buy a pre-workout that already contains BCAAs. Two, you can buy pre-workout and BCAAs separately, then mix them together. And three, you can make your own pre-workout from scratch. Of these brands, AminoLean and Amino Energy contain 5 grams of a proprietary blend with different amino acids. So, you only get a tiny amount of BCAAs, beta-alanine, and l-citrulline.
Also, the caffeine dose is relatively low at mg. These amounts are all close to the effective dosages. Another option is to buy a BCAA powder and add it to your existing pre-workout supplement. Once you have both supplements, add grams of BCAAs to your pre-workout drink and shake it up like you usually would. Or you can choose a flavored option that pairs well with your pre-workout flavor. One of the drawbacks of pre-workout supplements is the cost.
And adding BCAA on top of that only makes matters worse. So if you want to save money and get a better quality pre-workout supplement, check out my top 5 homemade pre-workout recipes. Now you know the benefits and limitations of taking BCAA and pre-workout together. But you may still have questions about the dosage and timing. Free-form amino acids like BCAAs enter your bloodstream almost immediately and peak about 30 minutes after ingestion 5.
By comparison, protein powder and whole foods gradually release amino acids over hours. Furthermore, the concentration of amino acids in your blood is a primary trigger for protein synthesis. So it makes sense to flood your bloodstream with amino acids at critical times like before or after a workout. The feelings of increased focus and tingling skin can begin within minutes of taking pre-workout.
But it generally takes about 30 minutes for pre-workout to take full effect.