Courtesy of Inside Fitness
There are twenty different amino acids in the human body. There are nine essential amino acids — “essential” means that your body is unable to produce them on its own — and three of them are branched-chain amino acids (BCAAs), which include leucine, isoleucine, and valine. BCAAs support your metabolism and help transport fluids and minerals to boost your energy and prevent muscle disintegration. Studies show that they can decrease DOMS and they prevent muscle breakdown as they help with muscle protein synthesis, especially when they are combined with protein, and they preserve your glycogen stores so that you can train harder for a longer period of time. You can consume a BCAA supplements before, during, or after your workout. Researchers suggest that BCAAs may work the best if you take at least 90mg per pound of body weight per day (even on your rest days).