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

=== Assistant: Alright — recovery is where BCAAs can help, but only in specific situations. ===
Alright — recovery is where BCAAs can help, but only in specific situations. Here’s the straight, practical version.

!https://cdn\.shopify\.com/s/files/1/0409/5626/4605/files/HealSoreMuscles\.jpg?v=1629225491<ref>{{cite web|title=https://cdn\.shopify\.com/s/files/1/0409/5626/4605/files/HealSoreMuscles\.jpg?v=1629225491|url=https://cdn.shopify.com/s/files/1/0409/5626/4605/files/HealSoreMuscles.jpg?v=1629225491|publisher=cdn.shopify.com|access-date=2026-01-12}}</ref>
!https://www\.verywellfit\.com/thmb/\-x4pbov8Zx\_fWVQKJ5jDic4Nriw%3D/1500x0/filters%3Ano\_upscale%28%29%3Amax\_bytes%28150000%29%3Astrip\_icc%28%29/best\-post\-workout\-recovery\-drinks\-tout\-237157b12c9b4f3cb9551087fff70830\.jpg<ref>{{cite web|title=https://www\.verywellfit\.com/thmb/\-x4pbov8Zx\_fWVQKJ5jDic4Nriw%3D/1500x0/filters%3Ano\_upscale%28%29%3Amax\_bytes%28150000%29%3Astrip\_icc%28%29/best\-post\-workout\-recovery\-drinks\-tout\-237157b12c9b4f3cb9551087fff70830\.jpg|url=https://images.openai.com/thumbnails/url/GBwlJ3icu5mZUVJSUGylr5-al1xUWVCSmqJbkpRnoJdeXJJYkpmsl5yfq5-Zm5ieWmxfaAuUsXL0S7F0Tw6JN3T2sTCrrMxwqsg3tPQ1dinSdavMNKrMSXcy84-0cIzKSnP0KA8ocTcMLTT3dQlUKwYAQ9UlOw|publisher=images.openai.com|access-date=2026-01-12}}</ref>
!https://www\.physiosteps\.co\.nz/wp\-content/uploads/2016/12/DOMS\_Graphic\.png<ref>{{cite web|title=https://www\.physiosteps\.co\.nz/wp\-content/uploads/2016/12/DOMS\_Graphic\.png|url=https://images.openai.com/thumbnails/url/SUU_Q3icu5mZUVJSUGylr5-al1xUWVCSmqJbkpRnoJdeXJJYkpmsl5yfq5-Zm5ieWmxfaAuUsXL0S7F0Tw4JTPIId0l3zomPDE9LS3XPTnf3Lc1IdUoyNc53NDGNdyktNC319k7xdXKxCElz0g1VKwYAWo8lkA|publisher=images.openai.com|access-date=2026-01-12}}</ref>

===== - Reduce muscle protein breakdown after training =====
* May slightly reduce DOMS (muscle soreness)
* Can help you feel “less beat up” between sessions
* Don’t fully stimulate muscle repair on their own

Leucine is the key driver, but it needs the other essential amino acids to actually build new muscle tissue.

===== - Training multiple days in a row =====
* In a calorie deficit
* Low appetite post-workout
* You can’t get a proper meal or protein shake right away

If you eat protein within ~1–2 hours post-workout, BCAAs add very little.

===== - Dose: 5–10 g =====
* Timing: during training or immediately after
* Form: powder mixed with water is fine

===== For actual recovery and adaptation, prioritize: =====
* Complete protein (20–40 g post-workout)
* Carbohydrates to restore glycogen
* Sleep (this beats any supplement, no contest)
* Hydration + electrolytes

===== 1. Sleep =====
# Total calories
# Protein intake
# Training load management
# Supplements (BCAAs are here)

===== - BCAAs help reduce breakdown, not build muscle =====
* Think of them as a bridge, not the foundation
* Helpful if nutrition timing is imperfect

If you want, tell me:
* How often you train per week
* Whether you’re cutting or maintaining
* If soreness is your main issue or performance drop

I’ll fine-tune this for your recovery needs.