When doing intermittent fasting, it’s often recommended to take 10g of BCAA during your fast or just before your fasted workout. This ensures muscle loss will be kept to minimum as training fasted has been shown to increase protein breakdown.
The question is then, which is the best BCAA for intermittent fasting?
Here’s what we found…
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#1 |
⭐⭐⭐⭐⭐ | |
#2 |
⭐⭐⭐⭐ | |
#3 |
⭐⭐⭐⭐ |
What Are The Benefits of BCAAs?
BCAAs are made up of the 3 amino acids: leucine, isoleucine and valine, they’re called branched-chain amino acids due to their special structure. However, their structure isn’t the only thing worth mentioning, BCAA has been proven to help do the following:
- Increase rate of protein synthesis.
- Reduce the amount of protein breakdown, especially during a workout.
- Reduce muscle fatigue.
- Reduce muscle soreness.
Fasted Training and BCAAs
Fasted training does have its benefits, as there have been a few studies (such as this one) that suggest training fasted boosts post-workout anabolism (the building of muscle). However, training fasted does also increase catabolism (the break down of muscle) more than if you were to train on a full stomach.
Since BCAA are used directly by the muscle fibers as a fuel source, they help to slow down the muscle breakdown process and also help increase that post-workout anabolic effect created by training fasted.
It’s recommended to take 10g of BCAA 15-20 minutes before a workout. Some of the best pre-workout supplements include a full dose of BCAA in them, so be sure to choose one that does if you don’t plan on buying BCAA on their own.
What’s The Optimal BCAA Ratio?
A BCAA ratio refers to the amount of leucine, isoleucine, and valine. For example, 3 grams of leucine, 1.5 grams of isoleucine, and 1.5 grams of valine is said to have a 2:1:1 ratio. If you have a look online or browse your local supplement store, you will see many different ratios of BCAA, some often as high as 12:1:1. Are these ratios better than a normal 2:1:1 ratio?
The simple answer is no. A higher ratio than 2:1:1 has actually been shown to decrease the overall effectiveness of BCAA.
For that reason, we have only included BCAA supplements that contain a 2:1:1 ratio.
Our Top 3 Best BCAA for Intermittent Fasting Picks
#1. Xtend BCAAs by Scivation
Scivation is a popular supplement company that aims to provide high-quality supplements backed by science.
Their Xtend BCAAs are one of the best selling BCAA supplements on Amazon.com, one quick look at the ingredient profile and you will be able to see why.
Ingredients:
- 7g of BCAA (2:1:1 ratio)
- 2,5g of L-Glutamine
- 1,17g of Electrolyte Blend
- 1g of Citrulline Malate (helps improve circulation and nitric oxide production)
Servings & when to take:
In each tub of Xtend BCAAs you get 30 servings, however, there is also a 90 serving version available. The 30 serving tub would be fine if you plan to just use it on training days and should last you a few weeks.
For intermittent fasting, it is recommended you take one-two scoops 15-20 minutes before training. However, you can also use BCAA during and after your workouts.
Summary:
Overall, Scivation’s Xtend BCAAs are great tasting with tons flavors to choose from, sugar-free, and provide a more than optimal dose (optimal dose is 5g) of BCAA per serving. You won’t be disappointed.
#2. HydroBCAA by ProSupps
ProSupps is known for their very popular pre-workouts Dr. Jekyll and Mr. Hyde, they also make some other pretty good supplements like their ProSupps L-Carnitine supplement. Just like the Xtend BCAAs above, this supplement is fully transparent with its ingredients
Ingredients:
- 7g of BCAA (2:1:1 ratio)
- 3g of Essential Amino Acids
- 150mg of Electrolytes for hydration
Servings & when to take:
In each tub of ProSupps HydroBCAA you get 30 servings, which is good value for money to be honest. The HydroBCAAs from ProSupps have the same amount of BCAAs’s per serving as the Xtend BCAA’s. However, the Xtend BCAA’s also have L-Glutamine and Citrulline malate included included their formulation. ProSupps HydroBCAAs can be taken on training days and non-training days.
It is recommended to take 1 scoop (13g, one serving) 15-20 minutes before exercise or during your workout.
Summary:
ProSupps HydroBCAA provides an optimal dose of BCAA’s per serving and I like the fact that they included electrolytes too. Overall, it’s a good product, tastes great but I’d rather go with the Xtend BCAAs above.
#3. BCAAs by JYM Supplement Science
Last on the list we have BCAA by JYM Supplement Science, which also comes in a peach flavour. This BCAA supplement features a zero sugar formula that helps minimize calorie intake and enhance muscle recovery. This BCAA is a little different from the others on our list as it just contains branch chain amino acids and no vasodilators.
Ingredients:
- 6g of BCAA (2:1:1 ratio)
Servings & when to take:
In each tub of BCAA energy, you get 40 servings, and one serving size is 1 scoop. For the price, this isn’t bad at all.
Again, you will want to drink this 15-20 minutes before your fasted training session.
Summary:
JYM BCAAs has the least amount of BCAA per serving than the others on this list, however, it should be noted that you still get an optimal dose per serving.
JYM Supplement Science is a well-known high-quality brand that is formulated based on science and clinical trials on effective dosages of ingredients by Dr Jim Stoppani. JYM Supplement Science is well known for its awesome pre-workout Pre-JYM.
JYM Supplement Science products are highly rated on amazon for quality.
Final Thoughts
Hopefully, you have a better idea of what to look for in a BCAA supplement. Our top choice would be the Xtend BCAAs by Scivation as it offers the best dose of BCAA while being competitive in price.