Should I drink branched chain amino acids before or after exercise

Branched chain amino acids can be consumed before or after training, depending on the training objectives and physical needs. Drinking branched chain amino acids before training can help delay exercise fatigue and reduce muscle breakdown. Supplementing with branched chain amino acids about 30 minutes before training can improve exercise endurance and help maintain stable blood sugar levels. Leucine in branched chain amino acids can activate the mTOR signaling pathway, preparing energy for upcoming training. Supplementing before training is more suitable for endurance sports or long-term high-intensity training. Drinking branched chain amino acids after training is more beneficial for promoting muscle synthesis and accelerating the recovery process. Within 30 minutes after training, it is the golden window period for supplementing branched chain amino acids, during which muscles have the highest absorption and utilization rate of nutrients. Isoleucine and valine in branched chain amino acids can work synergistically to stimulate protein synthesis and help repair muscle fiber micro injuries caused by exercise. Supplementing after training is more suitable for muscle building needs or recovery after strength training. The supplementation of branched chain amino acids should pay attention to the principle of moderate amount, and it is generally recommended to consume 5-10 grams each time. Foods rich in branched chain amino acids in daily diet include high-quality protein sources such as eggs, milk, beef, etc. For special populations such as those with abnormal liver and kidney function, it should be used under the guidance of a doctor. At the same time, ensure sufficient water intake and avoid taking on an empty stomach to prevent gastrointestinal discomfort. Before and after training, it is important to pay attention to comprehensive nutrition supplementation and not rely solely on branched chain amino acids.