i was wondering if would it be ok to take 10g at breakfast 10g pre and 10g pwo, also would it be ok to include it with my jack3d prewo
Thread: Bcaa Usage
04-28-2010, 03:29 PM #1
04-28-2010, 03:48 PM #2
04-28-2010, 06:21 PM #3
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TIMING: BCAAs should be taken four times a day, particularly immediately after you train. By adding BCAAs to your postworkout protein shake, you’ll enhance protein synthesis, the molecular process in muscles that leads to growth. You’ll also depress cortisol output, which rises after training and is known to enhance muscle breakdown and limit testoterone’s effect on muscle growth. BCAAs have also been found to decrease muscle soreness.
The second vital dosing window is right before training. This provides your muscles with preworkout energy and prevents them from using their own stores of BCAAs as fuel. This dose will also depress cortisol levels, keeping you in a more anabolic state and primed for growth.
The third critical window occurs first thing in the morning, after your body has experienced an all-night fast. When you wake your body breaks down muscle protein for fuel, but taking BCAAs at this time can stop the catabolic onslaught by providing a different form of fuel for your body to use. The final window is later in the day, with supper or your last meal.
Simply put, taking frequent doses of BCAAs throughout the day helps maximize your body’s ability to grow muscle.
DOSE: To get BCAAs to perform well for you, you need to take an adequate dose. Although research from the 2006 annual meeting of the International Society of Sports Nutrition shows that as little as 750 mg of BCAAs taken four times a day can reduce cortisol levels following exercise by more than 40%, it takes much more than that to encourage real muscle growth. Your goal should be at least 5 grams per dose, and you can go all the way up to 10 grams each time. We suggest you start with 1-2 grams to allow your stomach to adjust, then slowly work your way up to a least 6 grams as your tolerance builds.
RATIO: Select a product in which the leucine content is about 2:1 to that of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, 2.5 grams should come from leucine, with isoleucine and valine providing about 1.25 grams each. All three amino acids are vital to the overall effects on your body, but leucine is the MVP. Research shows it literally acts as a key that turns on protein synthesis in muscle cells.
FORM: BCAAs come in powder and pill form. Both are effective, and there’s not much difference between the two except for palatability. The benefit of a pill is that you swallow it without worrying about a questionable taste. The disadvantage is that taking 5-gram pills four times a day can be unpleasant. Going with a powder, on the other hand, makes it easier to get larger doses of the amino acids down. Most BCAA powers are flavorless, but some companies are starting to offer tastier options.
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