In our previous article, we explored creatine in detail. Today, let’s talk about another essential supplement that can help you get the most out of your training: BCAAs.

What Are Amino Acids and Why Are They Important for Your Training?

Amino acids are the building blocks of protein and are classified into two main types—essential and non-essential—depending on whether the body can produce them.

In this article, we’ll focus on BCAAs (Branched-Chain Amino Acids)—a group of three essential amino acids: leucine, isoleucine, and valine. They have a unique branched molecular structure, which gives them their name. Because they are essential, your body cannot produce them on its own—they must be obtained through food or supplements.

BCAAs play a vital role in muscle recovery and growth, especially after intense workouts.

Why Take BCAAs?

• Support muscle growth – Leucine in particular stimulates protein synthesis.
• Reduce workout fatigue – They provide energy for muscles during exercise.
• Accelerate recovery – Help reduce muscle soreness and damage post-training.
• Preserve muscle mass – Especially beneficial during dieting or calorie deficits when the risk of muscle breakdown increases.

When and How to Take BCAAs

For best results, BCAAs can be taken before, during, or after training. You can also find them at any Flyes location—just ask at the bar.

Keep in mind: pure free-form amino acids are absorbed faster and more efficiently than those found in a standard protein shake.

A typical daily dosage ranges from 5–10 grams, but it’s best to tailor your intake to your personal needs and training plan.

Natural Sources of Essential Amino Acids

The best natural sources of essential amino acids are high-protein foods such as meat, fish, eggs, dairy, and legumes. Animal-based proteins provide a complete amino acid profile and generally contain higher amounts of essential amino acids compared to plant-based sources. This makes them a preferred option, particularly for active individuals.

However, animal products may also contain more fats—something to consider when creating a nutrition plan.