Branch-chain amino acids (BCAA) include three essential amino acids–valine, leucine, and isoleucine. There’s evidence that BCAA can help build muscle, reduce fatigue, and decrease muscle soreness after glute workouts.
It’s currently uncertain whether taking BCAA before or after your workout gives the best results. However, it can serve as an energy source to help you prolong your glute workout, so taking it before a workout can be to some advantage. Some people simply split the dosage to take one half before and one half after a workout. Research currently suggests taking it within 5 hours of exercise.
BCAA comes in capsules or as a powder that you can mix into water or other liquids. The suggested daily dosage is at least 91 mg of BCAA per pound of body weight. Taking higher doses of BCAA can result in upset stomach, depression, and weight gain, so more is not necessarily better.
You’ll also want to take it over the long term (10+ days) to see significant results in your glutes. Plus, it’s important to take it on non-exercise days as well as exercise days.
Some of the top brands for BCAAs are Thorne, Crazy Nutrition, and Transparent Labs. When choosing a BCAA, make sure to read the ingredients and choose what makes sense for you and your budget.
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