NutritionCreatine: dosage, timing and effects
How much creatine to take, when, with or without a loading phase, and what it actually does: what the research says, with no miracle claims and no myths.
5 min read
Branched-chain amino acids, or BCAAs, are essential supplements for athletes and for anyone into fitness and strength training.
What are BCAAs?
BCAAs are a group of three essential amino acids: leucine, isoleucine and valine. These amino acids play a crucial role in protein synthesis and muscle recovery.
What are the benefits of BCAAs?
- Reduced muscle fatigue: BCAAs help reduce fatigue during prolonged exercise by lowering serotonin production in the brain.
- Better muscle recovery: BCAAs speed up the repair of muscles damaged by intense training.
- Preventing muscle loss: BCAAs are particularly useful during dieting or calorie restriction to preserve muscle mass.
How and when should you take BCAAs?
BCAAs can be taken before, during or after training. They come as a powder, in capsules or as ready-to-drink beverages.
Adding BCAAs to your routine can help you improve your performance and speed up your recovery.
Try our BCAA-enriched sports drinks to get the most out of your results.
Last updated July 4, 2024.
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