Supplementing branched chain amino acids: when to take them?

Obviously, what mentioned in the previous paragraph does NOT absolutely mean that BCAAs represent a "marginal" group of nutrients, but only that:

an easily buffered catabolism through a correct distribution of meals, and their wide diffusion in food (eg 6 g contained in 100g of meat or 1.5 g in 100g of bread), avoid the need to integrate them.

Secondly, it is very important to clarify the desirable effects referring to the possible integration of branched amino acids; although the production companies emphasize a theoretical ergogenesis of commercialized BCAAs, no scientific study has been able to definitively confirm any improvement: ESPECIALLY IN CONDITIONS OF EXHAUSTION OF THE GLUCIDIC RESERVES (in the blood and in the muscle), during performances of very high intensity and duration, the plasma levels of branched amino acids decrease from 10 to 30% indicating their use by the body.

It follows that, rather than pure branched chain amino acid supplementation, the main carbohydrate supplement supplemented with BCAAs - during and after a single effort at the limits of aerobic capacity or in a particularly close performance period - can represent an optimal combination to optimize performance and buffer muscle catabolism.
Regarding the administration doses, despite no documented side effects from overdosing, the Ministry of Health advises not to exceed 5g / day consisting of leucine, isoleucine and valine in a ratio of 2: 1: 1, preferably in association with Thiamine (vit . B1) and Pyridoxine (vitamin B6) at 30% of the RDA.
Ultimately, the integration of branched chain amino acids can have significance if carried out during or after performance under conditions of:

Workouts close to maximum performance, both in terms of volume and intensity
Insufficient general nutrition
Depletion of muscle glycogen stores

Furthermore, the experience in the dietetics of athletes teaches that some subjects tend to be more "catabolic" than others, therefore, it is advisable to supplement with branched following the recommended doses for a limited period, at the end of which they will follow a performance test and an "analysis body composition.

In case of POSITIVE and relevant changes, it would be desirable to continue the integration and (in case of multiple daily workouts) to apply moderately higher dosages (2-3 g more) following the procedure just described.