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Ultimately, BCAAs have more substantial research linking them to recovery than to performance, but some research points toward a greater degree of efficacy when theyre taken before exercise, which is why they often end up in pre-workouts.4 33 -Hydroxy -methylbutyrate (HMB) HMB appears to act on muscles in various ways in response to training, including the inhibition of protein degradation, decreased cell apoptosis, increased protein synthesis, and stimulation of growth hormone and insulin-like growth factor-1.41 Positive effects appear to occur regardless of age, sex, or training status.6 Its often paired with creatine, but youll also find it in more complex pre-workout supplements

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For safety, the calculator wont recommend a target below 1,200 kcal a day for women or 1,500 kcal a day for men