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Branched-chain amino acids (BCAAs) are a group of three essential amino acids, namely leucine, isoleucine, and valine. These amino acids cannot be synthesized by the human body and must be obtained through diet or supplementation.

BCAAs are important for muscle growth and repair as they promote protein synthesis, reduce muscle breakdown, and provide energy during exercise. BCAAs may improve exercise performance and reduce fatigue, which is why they are often supplemented before workouts.

The best time to take BCAA supplements is before or during exercise. BCAAs can help reduce protein breakdown, increase energy, and enhance performance during exercise, especially during high-intensity or prolonged workouts.

The benefits of BCAAs are largely used for fitness and athletic purposes, and most commonly to improve muscle mass to stimulate muscle protein synthesis. Leucine, in particular, is a potent stimulator to increase muscle protein synthesis.

BCAAs may help reduce muscle soreness after intense exercise. Studies have shown that taking BCAA supplements before or after exercise can decrease muscle tissue damage and speed up recovery.

BCAAs can help delay fatigue during prolonged exercises, such as running or cycling. This is because they can be used as an alternative energy source when the body's glycogen stores are depleted.

While a balanced diet rich in protein sources can provide all nine essential amino acids, athletes, bodybuilders, and active individuals may benefit from amino acid supplements to support their muscle-building and performance goals.