It’s been widely documented that consuming Branch Chained Amino Acids (BCAA’s) in supplement form before and after your workout will contribute to measurable gains in muscle strength and size. Therefore, if your goal is to get bigger and stronger, consuming a BCAA supplement is a no-brainer.

…But what if your goal is fat loss? Will you benefit from consuming a BCAA supplement as well?

Absolutely!

Before I explain how BCAA’s will help you achieve your fat loss goals it’s important to understand that when you are working out, whether it be weight lifting or cardio, you are breaking down your muscles. It’s through rest and nutrition that you build your body back up to and beyond your current state. I know that this may sound like basic information, but I know that some people are still under the impression that working out is what you need to do in order to get stronger and gain some muscle. This is only half of the equation. If you neglect to consume adequate nutrition and don’t get enough rest, you will only continue to break down your body tissue (muscle) and are more likely to preserve body fat due to the stress that you are placing on your body by over-training.

The term that is often used to describe an individual who loses weight by exercising excessively without providing their body with adequate nutrition or rest, is “A Skinny Fat Person”. This individual looks skinnier because they lost weight, but the weight they lost came from their own muscle tissue and water. They release very little fat in the process, therefore, although they look skinny, they are still ’soft’ and fat. Your weight may go down, but your body fat percentage remains high. This is one of the worst things that you could do to yourself.

What Are BCAA’s

BCAA’s are the building blocks of protein and they make up over 30% of the muscle tissue in your body. When you consume a high quality protein source of food, the protein is broken down through digestion leaving you with BCAA’s which are then sent through the blood stream and either used as fuel, to repair and build your muscle, and many other important functions of your body including brain function. You could go as far as saying that BCAA’s are the best part of protein.

Consuming a BCAA supplement post workout (whether it be weight lifting or cardio), will help your body recover much quicker. BCAA’s will also prevent your body from using your own muscle as fuel, (Remember to avoid the Skinny Fat Person syndrome as I mentioned above).

There are great benefits to consuming BCAA’s prior to your workout as well. BCAA’s can boost your energy and improve your performance in the gym, as well as delay the onset of fatigue, meaning that you will be able to workout harder for a longer period of time before fatigue kicks in. When you ingest BCAA’s prior to your workout, your body will use them as fuel (energy), instead of tapping into your muscles to get the energy. Once again, preserving your lean and sexy muscle.

Some studies have also shown that BCAA’s operate as anabolic agents allowing the body to burn fat instead of your precious muscle mass. This is especially true if you are following a very low calorie and low carb diet.

Could I Just Get My BCAA’s From Food?

Yes you certainly could get your BCAA’s from food sources, if those food sources are very protein-rich and you are consuming adequate amounts of these protein-rich sources. But remember, it will take time for your body to digest the protein and break it down to the BCAA level, to then distribute it to your muscles or be used as energy to enhance your performance.

Rather than eating chicken and fish all day long, consuming 4-8 grams of BCAA’s before and after your workout, would be an excellent option. The most common form of BCAA’s are in capsules. I recommend that you purchase BCAA’s that are 1 gram per capsule ideally, and no less than .5 grams per capsule. That way you only have to pop 4-8 capsules instead of 10-20 pre and post workout.

When it comes to food sources, Whey protein is the greatest source of BCAA’s. Whey protein still has to be broken down to get to the BCAA state, but it’s much more rapid than digesting a meal. So if you would rather have a tasty protein shake instead of taking a BCAA supplement, whey protein powder would be your next best alternative.

My best recommendation is to take 4-8 grams of BCAA’s pre and post workout for 30 days and make note of the difference in your energy, performance, recovery, and physique. Give it a try and report back to us about how it all went for you.

To achieving your limitless potential,

Scott Tousignant

PS If you haven’t read our article on the benefits of whey protein, please check it out here: Is A Protein Shake Good For Me?

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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