One of the hardest things I’ve had to do is explain to some of my family and close friends why I have to do intermittent fasting.

See, this is the special group that believes in ‘enjoying life’. Make-no-mistake, I believe in enjoying life, too. But they just won’t get how someone enjoys life by ‘starving’ themselves.

I do it for healthy weight loss and muscle build-up. But when convincing them I add insulin sensitivity, too. But that won’t convince them either.

I use BCAAs (Branched ChainAmino Acids) for a smoother landing in intermittent fasting. These are a group of three essential amino acids your body cant produce. They are leucine, valine, and isoleucine.

Speaking of which, do you really need BCAAs during intermittent fasting? Which are the best BCAA for intermittent fasting? Here’s all you need to know.

But, first, we start with the basics…

What is Intermittent Fasting?

Intermittent FastingIntermittent fasting is the programmed alternating pattern where you set the period for eating and fasting.

The aim is to restrict calorie intake. This way, your body can resort to alternate energy sources such as fats.

In the fasting window, the body uses fats instead of the usual carbs for energy.

Basically, the success of intermittent fasting depends on individual energy needs.

Here’s the thing, the more your body needs energy, the more fat it’ll burn since you’re taking fewer calories now.

Couple this with productive workouts and you’ll enjoy the results faster if weight loss is your priority.

How Does Intermittent Fasting Work?

Intermittent-FastingHere, we adopt the eating patterns of an environment with scarce food. Like in some kind of a wilderness where eating is rare.

You can take any of these three approaches to Intermittent fasting;

  • 16:8 hours fast – here, you fast for 16 hours straight, and follow it up with 8 hours of feasting (yes, you eat without any annoying restrictions).
  • 5:2-day fasting – here, you fast consecutively for 2 days and eat for the next 5.
  • For the third type, you restrict yourself to taking 0 – 25% carbs on different days of the week.
Key Note: Intermittent fasting isn’t the same as dieting. Here, we don’t eliminate certain foods from our diet. Neither do we limit our calorie intake. Instead, we focus on scheduling. We’re conscious of achieving as much as we can from fasting.

Using BCAAs While on Intermittent is a Good idea

Yes. Why? Check out the following reasons;

1.      Muscle Growth

While shedding off some weight with intermittent fasting, you can also grow lean muscles. Cool, right?

As you work out during intermittent fasting, your body is deprived of the BCAAs from your normal diet. This is what you need for faster muscle recovery and growth.

Adding BCAAs is an excellent way to bridge this gap. According to this research, BCAAs are vital for lean muscle growth.

Further studies also suggest that BCCAs aid protein synthesis in the muscles.

I use BCAAs after my routine workouts to speed up muscle recovery and growth.

2.      Muscle Soreness

Going hard on your workouts? Good for you!

Intense training, especially during intermittent fasting, will only cause muscle soreness.

According to this research, BCAAs do an excellent job in post-workout muscle soreness relief.

As such, be sure to use BCAAs before, after, or before and after working out for better results.

Apart from relieving sore muscles, BCAAs will also help your body adjust accordingly with intermittent fasting and intense workout.

3.      Lowered Fatigue

faigueFeelings of tiredness are normal when you go for long without food. It only gets worse when you couple this up with intense training.

This could be owed to the fact that there’s no compensation for nutrients used up during training.

BCAAs work by filling the amino acid deficit hence preventing muscle fatigue.

Summary: Intense fasted training is more likely to cause muscle fatigue. Taking BCAAs during this time will help to not only eliminate fatigue but boost performance, too.

4.      Possible Weight Loss

weight lossBCAAs are crucial during intermittent fasting, especially because they supply you with crucial amino acids.

So here’s the thing- intermittent fasting targets longer fasting with zero carbs. Consequently, your body will then turn to the fat reserves which it’ll utilize.

What happens after the fat reserves are depleted? Your body then turns to proteins.

Upon depletion, the BCAAs will help bridge the protein gaps so your body can continue burning fat. The results will be healthy weight loss, according to this research.

Summary: Intermittent fasting coupled up with productive workouts not only lead to fat burning but protein depletion, too. Consuming The best BCAA for intermittent fasting during this period will help bridge the protein gap and promote lean muscle growth.

5.      Improved Immunity

improved immuneEver heard of autophagy? You hardly mention intermittent fasting without mentioning autophagy.

I’ll tell you what it is. It’s a process where the body renews itself by ridding itself of destroyed cells. This paves way for new, strong, and active cells for a stronger immune system.

So, where do BCAAs come in? According to this study, BCAAs can actually induce autophagy.

So, which are the best BCAA for Intermittent Fasting?

Best BCAA for Intermittent Fasting

1.      Optimum Nutrition – BCAA Capsules

Optimum Nutrition is a big name in the fitness industry, and its products are the most popular on amazon.

Why? Because they are the ultimate choice for quality and cost-effectiveness.

Shakes are not really my thing, that’s why I prefer capsules, which is what Optimum Nutrition brings.

I use these before my workouts. But, you can use them after workouts and between meals, too.

This supplement does the magic in filling up your muscles with the essential amino acids they need.

What I really like about this product is that it doesn’t contain lots of artificial ingredients. And, here’s the best part – it’s cost-friendly compared to other products so you can save yourself some bucks.

What I like:

  • Contains no unnecessary ingredients
  • Cheaper compared to other supplements
  • Easy to use

What I don’t like:

  • Not suitable for those who don’t like capsules
Buy Opimum Nurtriton – BCAA Now

2.      Genius Brand – BCAA

If you’re still looking to cut on your budget without compromising on quality, here’s Genius brand for you.

And, yes – this product comes in powder form. If capsules and syrup aren’t your thing, then have all the reasons to smile.

But, here’s the best thing – the product contains taurine and caffeine as part of the ingredients, for an outburst of energy. How cool is that!

Did I also mention its great taste? Yes – you don’t have to make some funny face when enjoying your shake.

I also love its pure and natural ingredients. The product comes with no artificial additives, dyes, or flavors. And as if that’s not enough, it’s also vegan. You don’t get such a combination anywhere else!

You’ll also love that this BCAA powder doesn’t only focus on physical performance, but mental power, too.

What I like:

  • Contains no artificial additives
  • It’s vegan
  • Contains natural ingredients
  • Boosts physical and mental performance

What I don’t like:

  • Pricier than other shakes
Buy Genius Brand – BCAA Now

3.      Optimum Nutrition – Gold Standard BCAA

Remember when I told you Optimum Nutrition is one of the biggest names in the fitness world? I lied. It’s actually the king of supplements!

With two of its products on this list, it doesn’t better than this.

Gold Standard BCAA powder is what defines quality. The product comes loaded with Rhodiola, Wellmune, and Electrolytes.

These will help you fight fatigue and boost your immunity. If that’s not going to put a glow on your face, then you’re a pretty hard person to impress.

What I like:

  • Contains natural ingredients
  • Helps fight fatigue
  • Boosts immunity

What I don’t like:

  • Could prove expensive
Buy  Opimum Nurtriton – BCAA Now

4.      MP Essentials – BCAA

MP Essentials is another notable name in the supplements world.

Why is it on this list? Glad you asked. First off, it’s one of the best products to get when on a budget.

It’s an excellent supplement when on intermittent fasting, thanks to its ability to reduce hunger.

What I like:

  • Helps with hunger reduction
  • Boosts energy

What I don’t like:

  • Has fewer servings per tablet
Buy MP Essentials BCAA Now

5.      Performance Lab BCAA

Performance Lab BCAAHere’s something for the capsules lovers, and of course those on intermittent fasting.

I’m a lover of capsules, too. Unlike most powders that contain lots of flavors and additives, most capsules boast pure ingredients.

These capsules are tasteless and odorless. They are an excellent choice for outburst energy for an intense workout session.

I take two to four pills 30 minutes before a workout, depending on how intense I anticipate it to be.

I also use them after workouts for faster recovery.

What I like:

  • Reduces muscle soreness and help with faster recovery
  • Boosts energy levels
  • No artificial additives

What I don’t like:

  • Not for the lovers of shakers
Buy Performnace Lab BCAA Now


How to choose the best BCAA for Intermittent fasting

1.      Ingredients

Go for a product with easily absorbed ingredients.

You need your product to have ingredients that’ll deliver the nourishment your body needs as fast as possible so you get the energy you need to work out.

A product with lots of artificial additives colorants isn’t worth your money and time. Such will impair the rate of absorption and action on your muscles.

2.      Simple Formula Design

Tempting as it may seem, avoid BCAA supplements with unnecessary ingredients.

Make-no-mistake, stuffing a BCAA supplement with too many ingredients won’t promote anabolic muscle gain.

The Best BCAA for intermittent fasting has one main ingredient – BCAA

Let’s wrap it up

BCAAs can be an excellent addition to intermittent fasting. Not only will it help with healthy weight loss but muscle growth, too.

But that’s not all. The best BCAA for Intermittent Fasting will also help you lower fatigue and boost muscle recovery.

I have tested the above 5 supplements. How about you try them out and let me know what you think!

By the way, how do you manage to make your intermittent fasting easier? Talk to me in the comments.


Does supplementing with BCAAs break a fast?

Yes, technically. However, instead of downgrading the effects of a fast, BCAAs increase its efficiency. The proteins you consume with BCAAs are an excellent source of energy that’ll come in handy during your routine workout sessions.

Can consuming BCAAs during intermittent fasting lead to an insulin spike?

The fasting period during intermittent fasting is an excellent chance to steer clear of foods that might cause an insulin spike. Carbs, for instance, are known to be the major cause of insulin spike. However, BCAAs are largely proteins.

Should you take BCAAs during intermittent fasting?

Absolutely! BCAAs will help with lean muscle growth, healthy weight loss, reduced fatigue, and enhanced immune system.

When is the best time to exercise while on intermittent fasting?

I prefer working out early in the morning. Doing so will move your body to start metabolism early. This way, you can avoid overeating and enjoy minimum fasting discomfort.






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