BCAA are synonymous with their muscle building and muscle loss prevention benefits.They are particularly useful when supplemented with pre, during and post-workout, but are also ideal for using between meals to stave off catabolism and promote anabolism.
BCAA Powder in particular is extremely popular due to its versatility and cost-effectiveness. However tablets can also be bought, whether the ease of just taking a tablet is worth nearly 3/5 times the price as the powder is a question only the purchaser can answer.
Branched Chain Amino Acids comprise of leucine, isoleucine and valine in a 2:1:1 ratio. These three amino acids comprise 1/3 of the protein within our muscles, so are clearly important for building muscle and preventing muscle loss. Branched Chain Amino Acids are considered essential in that they are not produced by the body and so must be obtained through our diet. If they are not present in our diet, we would be unable to survive.
Where to find Branched Chain Amino Acids: The foods richest in Branched Chain Amino Acids are red meat and dairy products. They are however found in every protein-containing food. Whey Protein is also especially rich in Branched Chain Amino Acids.
Branched Chain Amino Acids can also be referred to as BCAAs, Leucine + Isoleucine + Valine.
Serving Size
I would recommend taking 5.0g of Branched Chain Amino Acids per serving. Take 1-3 servings daily depending on your requirements. The concept of ‘mega-dosing’ BCAAs is also very popular with people who are on calorie restricted diets; this involves taking approximately 5-6 servings per day at spaced out intervals, with the idea being to lose body fat but retain as much muscle as possible.
Timing
Branched Chain Amino Acids are best taken on an empty stomach to prevent competition for absorption by other amino acids. The best times to take BCAAs are 10-20 minutes before exercise, during exercise and immediately after exercise. They can of course be taken at other stages of the day, perhaps during periods where you will not be eating for a while.
Synergists
During exercise it is common to consume Branched Chain Amino Acids combined with a fast-release carbohydrate such as Dextrose or Maltodextrin. This is designed to prevent fatigue and thus improve athletic performance. BCAAs also stack well with Glutamine; together they form an unbeatable muscle-preserving duo.
Safety
Branched Chain Amino Acids have been well-researched and are a safe supplement. We already consume them daily in our natural diet.
Toxicity
There is no known toxicity of Branched Chain Amino Acids.
Bans/Restrictions for Use
As far as I am are aware there are no known bans or restrictions in regard to supplementing with Branched Chain Amino Acids.
Summary
As it is clear from the information above that we get enough BCAA's through natural high protein foods and in supplements like Whey protein. I would only supplement with a BCAA product pre workout and during my workout. The reason being that at these times i do see the advantage of having what is effectively a immediatly absorbing protein, to help prevent muscle loss during resistance training. While dieting there is also substantial evidence to show it does prevent muscle breakage, so when performing strict calorie controlled diets they might well be worth having.
Thanks for reading: JONNO
Any question or queries email me at;
jonno@completely-anabolic.com
BCAA Powder in particular is extremely popular due to its versatility and cost-effectiveness. However tablets can also be bought, whether the ease of just taking a tablet is worth nearly 3/5 times the price as the powder is a question only the purchaser can answer.
Branched Chain Amino Acids comprise of leucine, isoleucine and valine in a 2:1:1 ratio. These three amino acids comprise 1/3 of the protein within our muscles, so are clearly important for building muscle and preventing muscle loss. Branched Chain Amino Acids are considered essential in that they are not produced by the body and so must be obtained through our diet. If they are not present in our diet, we would be unable to survive.
Where to find Branched Chain Amino Acids: The foods richest in Branched Chain Amino Acids are red meat and dairy products. They are however found in every protein-containing food. Whey Protein is also especially rich in Branched Chain Amino Acids.
Branched Chain Amino Acids can also be referred to as BCAAs, Leucine + Isoleucine + Valine.
Serving Size
I would recommend taking 5.0g of Branched Chain Amino Acids per serving. Take 1-3 servings daily depending on your requirements. The concept of ‘mega-dosing’ BCAAs is also very popular with people who are on calorie restricted diets; this involves taking approximately 5-6 servings per day at spaced out intervals, with the idea being to lose body fat but retain as much muscle as possible.
Timing
Branched Chain Amino Acids are best taken on an empty stomach to prevent competition for absorption by other amino acids. The best times to take BCAAs are 10-20 minutes before exercise, during exercise and immediately after exercise. They can of course be taken at other stages of the day, perhaps during periods where you will not be eating for a while.
Synergists
During exercise it is common to consume Branched Chain Amino Acids combined with a fast-release carbohydrate such as Dextrose or Maltodextrin. This is designed to prevent fatigue and thus improve athletic performance. BCAAs also stack well with Glutamine; together they form an unbeatable muscle-preserving duo.
Safety
Branched Chain Amino Acids have been well-researched and are a safe supplement. We already consume them daily in our natural diet.
Toxicity
There is no known toxicity of Branched Chain Amino Acids.
Bans/Restrictions for Use
As far as I am are aware there are no known bans or restrictions in regard to supplementing with Branched Chain Amino Acids.
Summary
As it is clear from the information above that we get enough BCAA's through natural high protein foods and in supplements like Whey protein. I would only supplement with a BCAA product pre workout and during my workout. The reason being that at these times i do see the advantage of having what is effectively a immediatly absorbing protein, to help prevent muscle loss during resistance training. While dieting there is also substantial evidence to show it does prevent muscle breakage, so when performing strict calorie controlled diets they might well be worth having.
Thanks for reading: JONNO
Any question or queries email me at;
jonno@completely-anabolic.com
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BLOODY CONFUSING AMINO ACIDS, BCAA's
