Cool Down and Recover Faster this Summer with BCAA + EAA Popsicles

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By: Matt Weik

When the temperatures rise, many people are looking for some sweet treats to cool them down in the summer months. What better way to do this than with popsicles? Not just any popsicles though, I’m talking about BCAA + EAA popsicles.

Essentially, with BCAA + EAA popsicles, you're killing two birds with one stone. You have your delicious and cooling treat while also getting the amino acid benefits from your popsicle. It's for that reason I enjoy keeping these in my freezer during the summer months to snack on when I want something "bad" like ice cream or a frozen dessert of some sort.

Branched-chain amino acids (BCAAs) and essential amino acids (EAAs) have been a hot button for years in the supplement industry. People have been using amino acids not only as an intra-workout product but also as an “anytime” type of product due to the nature of amino acids and their anti-catabolic properties – not to mention their ability to help improve and speed up recovery, aid in muscle-building, and assist with maintaining lean muscle tissue.

Below, I’m going to break down how you can make your very own BCAA + EAA popsicles along with what benefits can come along with including these popsicles into your summer snacking regimen.

Why Should You Make BCAA + EAA Popsicles?​

In the summer is when most people are trying to slim down, reduce body fat, and head out into the sun either at home or on vacation to show off all of their hard work in the gym over the last year. Unfortunately, those who put themselves in a caloric deficit could risk losing some of the hard-earned lean muscle mass they added in the colder months.

A great way to help maintain that lean muscle tissue is by supplementing with amino acids (BCAAs and EAAs). But simply sipping on an amino acid drink from a shaker cup during the summer months can be boring – hence why you should be creative and make BCAA + EAA popsicles.

Here are some of the benefits of BCAA + EAA popsicles:

1. Low Sugar Treat

The great thing about BCAA and EAA powders is that they are low in not only fat and carbs but also sugar. When you make yourself some delicious BCAA + EAA popsicles, you don’t have to worry about the energy rollercoaster ride you’ll be on where the sugars fuel you and then at the end there’s an almost instantaneous drop and stop in energy, leaving you feeling like you hit a wall while doing 100mph.

1. Low-Calorie Dessert

You don’t need to feel guilty after eating BCAA + EAA popsicles. Unlike many other frozen desserts, these popsicles aren’t full of calories. Regardless of if you are cutting or on a diet, you can easily throw these treats into your daily nutrition plan without having to worry about completely throwing off your macros or caloric intake for the day.

1. Help with Recovery

Amino acids have been shown to aid in speeding up the recovery process following intense bouts of exercise. Workouts cause muscle fiber damage which needs to be repaired. This is the process of hypertrophy where the muscles are broken down and then provided the necessary nutrients to help build those fibers back up to be bigger and stronger than before. Amino acids play a key role in this process.

1. Aid in Muscle Growth and Maintenance

The combination of BCAAs and EAAs can create an anabolic response that may lead to the growth of muscle tissue when combined with resistance training. Additionally, when in a caloric deficit (such as when trying to lose weight or body fat), you risk lean muscle tissue being broken down to be used as fuel. Through supplementing with BCAAs and EAAs, you can prevent this catabolic process and help keep your body in an anabolic state.

1. Fun for the Whole Family

Adults, kids, men, women, boys, girls, everyone loves treats and desserts. Making BCAA + EAA popsicles is fun for the whole family and is something you can feel good about eating and giving to your kids. Allow your children to be a part of making the BCAA + EAA popsicles so they can appreciate their hard work while they munch away at their frozen treat when you pull them out of the freezer. Now, your entire family can enjoy the nice weather outdoors while consuming a cool dessert without all of the sugar and calories.

How to Make BCAA + EAA Popsicles​

Here’s a little secret between the two of us… it’s so simple to make these BCAA + EAA popsicles that a monkey could probably do it. But let your family and friends think you slaved over making them taste so good while also being good for you. Below is everything you need to know so you can make these frozen treats.

You Need:

• BCAA + EAA powder
• Water
• Small cups (such as Dixie cups)
• Popsicle sticks
• Popsicle mold (optional)
• Saran Wrap (plastic wrap)
• Scissors or knife
• Sliced fruit (optional)
• Room in your freezer

Instructions:

1. Mix your BCAA + EAA powder with water as directed on the supplement label in a shaker bottle or cup with a spoon
2. Pour the mixture (and sliced fruit if you wished to include this option) into your Dixie cups and leave some room at the top (if you have popsicle molds, use them at this step in place of the Dixie cups and move onto #6)
3. Cover the top of the cups with Saran Wrap or plastic wrap
4. Cut a very small slit into the center of the Saran Wrap
5. Insert a popsicle stick through the slit so that it can freeze in the middle of your treat and make it easier to hold and eat
6. Place your Dixie cups full of your mixture and popsicle stick in the freezer for 4+ hours or until completely frozen
7. Enjoy!

But Wait… There’s More!

If you want an even easier way to enjoy some frozen amino acids, you could also mix up your BCAA and EAA powder with water and pour it into ice cube trays if you wished to simply add these flavored amino acid ice cubes to your water to add a little extra flavor and zest to it so it isn’t so boring.