When should I take BCAA?

BCAAs (leucine, isoleucine, valine) are often taken around training to support muscle protein synthesis and possibly reduce perceived fatigue. Timing is flexible; before, during, or after exercise are all common.

Whole protein sources (e.g. whey, meat, eggs) also provide BCAAs and other amino acids, so they can be an alternative or complement. If you already meet protein needs through diet, extra BCAAs may offer limited additional benefit for muscle growth. They may still be convenient during long or fasted training. Typical doses are in the range of 5–10 g total BCAAs. This is educational only; consult a professional for advice tailored to your training and diet.