My thoughts on that: Taking BCAAs has not many advantages.
If you want to use any amino acid supplementation, use whey protein. Cheaper and all essential amino acids in there (that includes BCAAs). My recommendation is the unflavoured Impact Whey Protein from MyProtein. At least here in Europe that is also often on sale and can then be the cheapest protein source out there.
I don’t know if you get enough protein with your normal food, but especially for vegetarians it can be kind of a hassle to think about putting a good protein source in every meal. Protein powder is really convenient in that regard.
The main benefit of whey protein is that it gets digested really fast, while the protein in a normal meal (or other protein shakes) will take more time to get to your muscles and start the repair process. If that is really that relevant after workouts seems to be up to debate (metabolic/anabolic window is the term to use for further research).
I use whey protein at home, especially directly after workouts (you could also put some Maltodextrin as a quick carbohydrate source in that shake) and before I go to bed. I also mix some of it into my dinner when I’m in the mountains.
I do have the feeling that it helps recovery, but wouldn’t swear on it.
Looking at BCAA supplements like Gnarly and similar companies, the websites say they’re the greatest, but I’m skeptical. For everyday training, is it really beneficial to take a scoop of BCAAs after a workout, or do we get enough through eating normal high protein foods?
I can see if you’re on a mountain for weeks the benefits of bringing the powder, but they’re pretty expensive for everyday training.
I don’t doubt that athletes use powdered BCAAs, but they probably get them for free from sponsors.
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