Editing Openai/6963c099-ff20-8011-adc8-8f1339cd1c1b (section)

=== Assistant: Got it — for workouts, here’s how BCAAs actually fit in, without the hype. ===
Got it — for workouts, here’s how BCAAs actually fit in, without the hype.

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===== - Fasted training (early morning workouts) =====
* Long sessions (≈90 minutes or more)
* High-volume lifting or intense endurance work
* Calorie deficit (cutting)

If you train fed and already hit your daily protein, the benefit is smaller.

===== Timing =====
* Before or during workouts (intra-workout is most common)

Dose
* 5–10 g total BCAAs per session

Ratio
* 2:1:1 (leucine:isoleucine:valine) is standard and fine

===== - Slightly less muscle soreness =====
* Better endurance late in workouts
* Less perceived fatigue
* Not a dramatic strength or muscle jump by themselves

===== - Complete protein (whey, eggs, meat, soy) post-workout =====
* EAAs if you want amino support with better muscle-building signal
* Carbs + electrolytes for longer or harder sessions

===== - Useful tool, not a magic supplement =====
* Best as intra-workout support, not a protein replacement
* Optional if your diet is already solid

If you want, tell me:
* Lifting, cardio, or mixed?
* Fasted or fed workouts?
* Cutting, maintaining, or bulking?

I can dial this in exactly for your training style.