BCAA's Per Day

[Sheikhmnan]

Im on a diet plan to get cut. I know bcaas can help me preserve muscle mass while i loose fat. But how many grams of bcaas would i need per day?

[rhadam]

Taking in proper amounts of protein will preserve muscle depending on your calorie deficit. BCAAs don't automatically mean muscle retention. And BCAA supplementation is not a must-have for cutting. Your overall nutrition is much more relevant to your dieting success.

[Sheikhmnan]

Taking in proper amounts of protein will preserve muscle depending on your calorie deficit. BCAAs don't automatically mean muscle retention. And BCAA supplementation is not a must-have for cutting. Your overall nutrition is much more relevant to your dieting success.

Yeah i know that im counting my daily protein intake. But i know ive read everywhere and some personal trainers told me bcaas will help preserve

[rhadam]

Yeah i know that im counting my daily protein intake. But i know ive read everywhere and some personal trainers told me bcaas will help preserve

Well i'm sure they know more than i do. Good luck.

[The Solution]

Yeah i know that im counting my daily protein intake. But i know ive read everywhere and some personal trainers told me bcaas will help preserve

Not true, if utilized right they can help, but you cannot delay the inevitable depending on how long you do cut for, and how low your calories and how high your cardio gets (the lower kcals and higher cardio = more catabolic)

The best ways to dose them would be 10g pre-workout fasted or 5g of leucine between meals as a bolus (Meals spread 4-6 hours apart) as per layne norton's Muscle Protein Synthesis PDF/Powerpoint.

[snorkelman]

I think it is safe to assume that most bodybuilders/athletes are taking in protein levels that are double the RDA (RDA is 0.8 g/kg, so double would be 1.6 g/kg).

OP weighs 165 pounds, which is 74.8 kg. Therefore, if a 165 pound person (74.8kg) was ingesting protein at double the RDA, they would be taking in 120 grams of protein per day. (74.8 X 1.6) Since most high-quality dietary protein ranges from about 18-26% BCAA, I think a reasonable assumption is that the average bodybuilder/athlete has a protein intake which also provides about 20% BCAA. So, the 165 pound lifter eating 2X the RDA would be already getting 24 grams of BCAA per day just from their protein sources. (120 X .20)

If you spread your meals (and protein) out during the day, you are giving yourself a steady drip of aminos. If you fast, well, that's a different story.

[Swedeheart]

Im on a diet plan to get cut. I know bcaas can help me preserve muscle mass while i loose fat. But how many grams of bcaas would i need per day?

BCAAs are a great option when cutting down to spare as much muscle as possible. The numbers are based off your bodyweight. Given your weight I would recommend 7-10g BCAAs during training.