Many active adults sip a BCAA powder mixed into water during their workout. Depending on your reason for using this popular supplement, a study published in?The Journal of Sports Medicine and Physical Fitness?has an interesting suggestion for BCAA timing.

Fifteen men in their early 20s consumed 9.6 grams of BCAAs 3 days before and 3 days after performing 30 eccentric reps with their non-dominant arm. Some supplemented with BCAAs before the workout, and some supplemented afterward.

Blood levels of BCAAs increased significantly more during recovery in subjects supplementing before training compared to subjects who supplemented post-workout. Those supplementing with BCAAs pre-workout also reported less delayed onset muscle soreness than subjects who supplemented with BCAAs post-workout.


The Branched Chain Amino Acids (BCAAs) are essential amino acids that can’t be produced by your body. They can only be taken in through diet. Because the BCAAs are very much in demand with all kinds of athletes, we’ve made them available to active adults everywhere in a formula that’s instantized for easy mixing. ON’s Instantized BCAA 5000 Powder is also available flavored and unflavored for stacking.

  • Our 1st Ever Instantized Formula
  • Mixes Easily with a Spoon
  • Leucine, Isoleucine, & Valine in 2:1:1 Ratio
  • Unflavored Versatility
  • Highly Concentrated
  • Supports Recovery Effort
  • Learn more at OptimumNutrition.comOptimum Nutrition

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