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Branched Chain Amino Acids

Administrator April 25, 2019

As professional strength and conditioning coaches, we are always looking for any ethical (non-drug) means to improve our athletes’ performance. We are always looking for the next food, supplement, massage technique, or recovery methods to give our athletes an edge.
One of our favorite supplements are branched chain amino acids.

Branched Chain Amino Acids (BCAA) consist of three essential amino acids. These amino acids are listed below:

  • Leucine
  • Isoleucine
  • Valine

Out of these amino acids, leucine is generally the one credited with the most performance benefits. In fact, there is a supplement called HMB which is a metabolite of Leucine which also has some excellent performance-enhancing effects.

BCAA supplementation is not new. BCAAs have some substantial research showing the benefits they bring to enhance athletic performance. Some of the benefits of BCAAs can be seen below:

  • BCAAs may reduce fatigue during exercise
  • BCAAs may reduce muscle soreness from exercise
  • BCAAs may enhance muscle growth
  • BCAAs may speed up recovery after exercise

We find the best results when taking 5 grams of BCAAs prior to training and 5 grams of BCAAs after training.

No supplement is for everyone, so obviously, ask your healthcare practitioner prior to taking BCAAs or any other supplements. provides online strength and conditioning programs. These programs provide the user programs similar to what a professional athlete would receive at a low monthly price.


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