So whats the verdict. BCAA supplementation is useless or useful, and if useful, when? Pre workout, post workout, etc...
bcaa supplementation can be useful
at any time, given the proper context and implementation
if you are speaking of the pre/intra/post timeframe only, then some generalities can be made:
bcaa preWO, is most optimal
bcaa postWO, again nice (altho there are other alternatives that i find more appealing - unless, you are consuming say a bcaa+small amount of dextrose immediately postWO, and then eating a full postWO meal ~30-60min later)
bcaa intraWO is still viable, despite what you may read otherwise..again, application is primary, and
when within the workout you are consuming these will have more to do with effectiveness/efficacy, than simply drinking thruout session)
context..is..everything
So...what, if anything, do you recommend taking intra?
don't get angry, old man, but i will give my .02 here (not trying to step on coop's answer to you at all)..
electrolytes combined with proper mineral intake are probably your top items (and most generally overlooked) for true performance enhancement, all things being equal..surely other things can be useful, but this simply has no peer in performance dept