A supplement that you may want to consider using is a BCAA (Branched Chain Amino Acids - leucine, isoleucine, and valine) powder that is magnesium fortified for optimal protein synthesis. It is not absolutely required if you already consume a protein powder supplement because all protein powders supplements already contain BCCAs and if you eat well-balanced high protein meals spaced apart during the day. Meats tend to have more BCAAs than plant-based products.
My reason for using a BCAA powder was largely due to the gym closure caused by the Covid-19 lockdowns. In September 2021, I wanted to get to the stage that I was at physically in March 2020 a little faster (through increased workout energy and increased muscle strength) and to help with recovery after my workouts. I wanted to see if a BCCA powder supplement would boost my lifting performance and provide me with greater muscle energy, avoidance of DOMS.
One of the advantages of BCAAs is that they are primarily metabolized within the muscle itself, as opposed to being broken down by the liver, so BCCAs are more readily available by muscle tissue thus providing a faster additional fuel source for working muscles.
I found that using it during my workouts I did have more energy and no next day post workout soreness (DOMS) or tightness, so this product does help increase your weight training performance.
Summary of benefits of using BCAA:
- Increased muscle development
- Reduced fatigue during workouts - provide more muscle energy during workouts
- Minimize or no muscle soreness the next day (DOMS)
- Potentially strengthen immunity
- Very inexpensive for the high concentration of BCAAs from 1 quick source
In October 2022 I completely stopped using BCAA powder, as a test to see how it would affect my workouts. In the first few weeks I tended to have a bit less energy while working out, but it was negligible and I did have some muscle tightness but that has disappeared since then and my energy levels are back to being high.
Whether you wish to use it, you may want to weigh the benefits, the pros and cons (cost) and try it for yourself as a test. For decades, I did my weight training without using it. I just stick to creatine, protein powder, a multi-vitamin and eat a healthy and well-balanced diet and I have been just fine.
How to Use
A BCAA powder can be used before, during or after a workout. I decided to use it during my workout, but mainly in the first 30 minutes so it would absorb faster and provide me with more workout energy through the rest of my workout. I filled my water bottle half way, added 1 spoonful (provided by product) of Mutant BCAA 9.7 powder. I didn’t use it after a workout because I always consume a protein powder which already has the BCAAs in it along with a complement of other amino acids.
The Mutant BCAA 9.7 
product label also recommends using it every day even on non-workout days but I prefer to consume a protein powder on my non-workout days.
BCAA Benefits and When To Take BCAAs video:
Sources
Men’s Health - a more in-depth discussion on how to use a BCAAs plus other relevant information
