🧠 What Are BCAAs?

Branched-Chain Amino Acids:

  • Leucine

  • Isoleucine

  • Valine

They’re essential amino acids that:

  • Stimulate muscle protein synthesis

  • Reduce soreness (DOMS)

  • Prevent muscle breakdown, especially during fasting or cardio

🥩 How Protein Supports Muscle Growth

Protein provides amino acids to repair microtears in muscle tissue.
For active individuals:

  • 1.6–2.2g/kg of body weight per day is ideal

  • Post-workout intake: 20–40g

Best sources:

  • Whey protein isolate

  • Chicken, eggs, fish

  • Lentils, tofu, tempeh

⏱️ When to Take BCAAs or Protein?

Goal Timing
Build muscle 30–60 min post-workout
Prevent muscle loss (fasted cardio) BCAAs before session
Endurance events Sip BCAAs during long workouts

💡 Do You Need Both?

Yes—BCAAs complement your full-protein intake. Use BCAAs:

  • During long workouts

  • While cutting or fasting

  • When plant-based diets lack certain amino acids

🚫 Common Mistakes

  • Over-relying on BCAAs instead of whole protein

  • Not tracking total daily intake

  • Taking protein but skipping strength training

  • Consuming low-quality protein powders (with fillers, added sugars)