BCAA’S: What are they and Do I need them?

One of the questions we have been hearing lately is "What are BCAA's and do I need them?" So here is the quick and dirty on what they are and what they do, as well as who might benefit from them.

What are they?

Branched-chain amino acids (BCCAs) are a group of essential amino acids which consist of Leucine, isoleucine, and valine. You can get it through normal protein sources or get it from a supplement or drink. 

What do they do? 

BCAAs have impressive benefits, especially in muscle growth and physical performance. Studies have shown participants who took BCAA’s experienced a 33% reduction in muscle soreness and felt 15% less fatigue during exercise. 

Do I need to take a BCAA supplement? 

Depends. Taking a BCAA supplement isn’t necessary as long as you are eating enough protein. How much protein is enough? We usually recommend 1 gram per pound of body weight for CrossFitters. For example: a 150 pound athlete would consume 150 grams of protein per day. 

When would it be appropriate for me to supplement BCAA’s?

Most athletes have a hard time consuming the correct amount of protein in a day. If this is you or you would like to get the benefits of BCAA’s without the added calories then we would recommend supplementing BCAA’s. If you usually experience excessive muscle soreness or it takes you more than two days to recover from a workout then we recommend trying a BCAA supplement for a week and see if you notice a difference. 

Where can I get them?

BCAA’s are available at pretty much any supplement store, online, or at the gym. At the gym we sell FITAID, NOCCO, and 1st Phorm products, all of which contain BCAA’s. 

For more information you can email us or ask your trainer!

See you at the gym!