​Sane Science Nutritions

Branched-chain amino acids (BCAAs) are essential amino acids that can be oxidized in skeletal muscle.
It is known that BCAA oxidation is promoted by exercise. The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are among the nine essential amino acids for humans and account for ;35% of the essential amino acids in muscle proteins and ;40% of the preformed amino acids required by mammals.
Because animal and human cells have a tightly controlled enzymatic system for BCAA degradation, BCAAs that are ingested in excess are quickly disposed of. BCAAs are absolutely required for protein synthesis.
BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports.
Toxicity studies of BCAAs using animals showed that BCAAs are quite safe amino acids when the three BCAAs are provided in a ratio similar to that of animal protein (e.g., a 2:1:1
leucine:isoleucine:valine ratio).
Although leucine is the most potent amino acid among the BCAAs for stimulating protein synthesis, supplementation of leucine alone may cause BCAA imbalance via the activating effect of its keto acid on the BCKDH complex. 

During Workout Most Important is water, Electrolytes and glucose

Prolonged exercise  more than 1 hour will drain body of energy stores
Sports drinks (
BREEZY) containing glucose with electrolytes are a good option
DRINK WATER and lots of it!!!
Hydration is crucial in any workout session

How much Water

2 hours pre-exercise
450 – 750 ml (2-4 glass)
15 minutes pre-exercise

250 – 500 ml (1-2 glass
Every 15 minutes during Exercise
200 – 350 ml (1-1.5 glass)
After exercise
Until urine is pale

BCAA also can be beneficial to minimise catabolism during workout