I cannot remember how many times I’ve heard people debating the difference between BCAA and pre workout supplements at the gym.
Most of the time I just let these arguments flow for a while for the sheer amusement before I step in and set things straight.
But I totally get it. If you look at just the marketing materials of these products, then it’s difficult to understand how they are different.
They pretty much all claim to promote muscle growth and weight loss, but there are some subtle differences to be aware of.
On this page, I’m going to set the record straight so that you have a clear picture of how they are different and what their intended use is. And I’ll also address one of the most common questions: Can you take pre workout and BCAA at the same time?
Let’s dive right in.
What Is BCAA?
BCAAs (branched chain amino acids) are a set of 3 essential amino acids called leucine, isoleucine, and valine. (1)
The reason they are essential is that the body cannot produce them which means they have to be sourced from food in your diet or through BCAA supplements.
The ultimate effect is to help your body’s protein synthesis to create and repair muscle fibers.
This is what makes it such an important ingredient, especially during heavy training periods.
While you mainly find men using BCAA for its muscle building benefits, women can also get beneficial health results from both reduced recovery times and body fat reduction. (2)
Here is a quick list of the main benefits:
- Faster Muscle Recovery Times After Training
- Increased Lean Muscle Mass Production
- Reduced Fatigue During Training
- Prevents Muscle Wasting
- Reduced Blood Sugar Levels
- Speeds Up Fat Burning And Weight Loss
That’s quite an impressive list, and from my own experience working with men and women of all fitness levels, I can say that I have witnessed and experienced all of them.
2. Recommended Dosage
The general guide for a daily intake of BCAAs is 144 mg per kg body weight, which is equivalent to 65 mg/lb. This is a 2:1:1. BCAA ratio.
That translates into 9 g for the average woman and 12 g for men per day.
The average that you will find in supplement products is about 5 or 6 grams per serving.
So, you’ll get a decent boost at just the right time after a workout.
3. When Should You Take It?
Generally speaking, the advice would be to take it immediately after you finish your training.
However, you will often see high-performance athletes taking it both before and after training for best results. This will boost performance a little and help reduce muscle soreness and recovery times after.
Overall, BCAAs are safe, and your body needs them for normal functioning. Your food will include them whether you like it or not, but as always, you can overdo it with protein powder.
I have encountered people who got such good results from taking it before and after training, that they went on to double and triple the recommended dose. It’s not something that’s dangerous, but it can cause headaches, fatigue, dizziness, and nausea.
Basically, stick to the label recommendations.
BCAA supplements are convenient enough that it’s simple to consume them shortly before or after a workout if you feel it makes a difference for you.
- Marsha McCulloch, Registered Dietician
What Is Pre Workout?
A pre-workout supplement is a blend of ingredients that aim to improve energy levels and endurance during physical activity, and at the same time, they reduce fatigue. (3)
Through a combination of being able to work harder and stay more focused, you can achieve much faster fitness and muscle building results.
As a fitness instructor, I recommend these for all types of athletes that want to get the absolute most out of a training session.
- Best Vegan Pre-Workout Supplements
- Buyer's Guide On The Best Stimulant-Free Pre-Workouts
- Best Pre-Workout Supplements For Women
- Organic Pre-Workout
With certain muscle building and fat loss goals in mind, the best pre workouts available will bring you to that goal quicker. Unlike post-workout shakes, they don’t focus on providing nutrition that helps to build new muscle fibers.
Instead, they give you the ammunition to perform better and for longer. Here is a quick list of the benefits:
- More Energy And Power To Maximize Pumps And Build Muscle
- Provide More Strength To Lift More
- Boost Endurance So That You Can Add More Sets
- Better Physical Performance And Mental Focus
- Fat Burning Ingredients For Faster Weight Loss
2. Recommended Dosage
This is a difficult one to answer as there are quite a
From a caffeine perspective, it’s best to avoid products that include more than 200 mg. Anything above that can cause jitters, and you’ll struggle to stay focused.
Creatine is another one you don’t want to take too much of and usually you’ll find 1 to 2 mg per serving. You can check out pre-workout supplement without creatine here.
Basically, you want to stick with the recommended dose on the packaging for each training session.
If you go to the gym multiple times a day, then you can take it more than once, but just avoid overdoing it.
3. When Should You Take It?
Timing your pre-workout is important and it should be taken before you start your exercise routine. But how long before is the right time?
As a guide, I generally recommend about 15 to 30 minutes before you start warming up.
This generally depends on your digestive system and metabolism so try experimenting with it a little.
While the increased endurance and power of your pumps are great, you do have to watch out for some rare side effects with pre workout supplements. Your body can have some reactions like jitters and insomnia, especially when it comes to the stimulants.
Some people also find that they suffer an energy crash after exercising and when the ingredients start to wear off. If this happens then try out some of the bulking training shakes available.
Finally, make sure you drink more water than you usually would, as a lot of the ingredients can have a dehydrating effect. Overall, though, side effects from natural ingredients are generally very limited.
Can You Take BCAA And Pre workout Together?
Yes, you can take BCAA and pre workout together, but you want to pay close attention to the ingredients. What you want to avoid is getting too much of certain substances like caffeine, which are sometimes found in both types of powder.
For the most part, research has shown that negative effects are limited and there are no known negative impacts from combining the two.
I’ve even come across a pre workout with BCAA included so you could consider stacking them in one product.
Which Is Better BCAA Or Pre Workout?
Generally speaking, a good pre workout supplement is better because it will help you increase fitness levels and work harder. This is the number one goal if you want to build lean muscle mass.
However, without the nutrients to support muscle growth, you can struggle to build new muscle fibers. You can achieve that with a standard whey protein, with BCAA only really becoming relevant for performance athletes and bodybuilders.
You can also watch this video by Amanda where she explains which supplement she finds more effective on her workouts.
Recommended post: Can I Take BCAA And Whey Protein Together?
Should I Take Pre Workout Or BCAA If I Had To Pick One?
If you had to pick one, then I would recommend you take pre workouts rather than BCAA. You have more to gain from the additional energy, stamina, and pumps and taking both products can become expensive if you train a lot.
That being said, if you’re really struggling with building lean mass despite training hard, then a really good BCAA will make a difference (check out our page on best BCAA products).
If you’ve tried both, then I’d love to hear how you got on with them and which one works best for you. Just head over to one of our social media pages and reach out; we’d love to hear from you.
- Jillian Kubala, MS, RD, Essential Amino Acids: Definition, Benefits and Food Sources, retrieved from https://www.healthline.com/nutrition/essential-amino-acids
- Mercola, 7 Amazing BCAAs’ Benefits, retrieved from https://articles.mercola.com/vitamins-supplements/bcaa.aspx
- Tia Ghose, Senior Writer, The Truth about Pre-Workout Supplements, retrieved from https://www.livescience.com/53095-do-preworkout-supplements-work.html
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