Although we know about the benefits of essential and essential amino acids to maintain the health of our body, it is important to know how and how much to take them per day. Yes, Branched Chain Amino Acids (BCAAs) are especially important for humans. But you cannot consume only them, expecting to become the Hulk in a week. BCAA (btsaa) is a magical supplement beloved by all the athletes of the whole planet, but it works along with proper nutrition and regular training.
Everyone has different goals and objectives. Men and girls also have different needs for applying BCAAs. In this article, we will figure out when are the best and how to take BCAA in powder, capsule, liquid form when achieving different goals - weight gain and weight loss.
BCAA on training days
It is definitely known that bcaa is necessary for more effective cardio, not only due to the fact that they help muscles grow and relieve excess tension from them. BCAAs help the body become more resistant to heat, which facilitates cardio training in hot weather. This is a good bonus, but not the main one. The main chip in taking branched chain amino acids during cardio is that they help to maintain muscle mass and prevent it from losing during training.
For the first 20 minutes of cardio, you will burn glycogen, then the time will come for fatty acids. But along with the oxidation of fatty acids, muscle fibers are inevitably destroyed. They break down into amino acids and are used by the body as a source of energy. This is where BCAAs are needed that solve this problem.
By consuming amino acids before and during cardio workout, you maintain muscle and burn subcutaneous fat.
We take 5 g before training, 5 g during training (after 20 minutes of running) and 5 g after.
In lifting BCAAs are also necessary, because they build new muscle fibers and repair damaged ones. Especially for this, leucine is needed, which should be consumed more than isoleucine or valine.
The energy level during training is important. The more energy you have, the more repetitions you will do, and the more efficient your muscles will grow. And BCAAs just serve as an energy source for muscles, therefore, training productivity is greatly increased.
Therefore, amino acids should be taken before, during and immediately after training. An average amateur bodybuilder weighing approximately 90 kg should consume 5-10 g of BCAA before training. During the lesson, he needs to prepare a shake of 5-10 g of amino acids and 300-400 mg of water and drink it during the training in portions. After classes another 5-10 g.
It is important to remember that the diet of this average guy should be completely balanced for proteins. He must provide himself with 2 g of protein per 1 kg of weight. In this situation, such doses of amino acids are enough.
On days of rest
If you follow the diet and consume a sufficient amount of protein, which, as you, of course, know amino acids, additional BCAA during rest can not be taken. But if you are not sure how much protein you consume, you forgot, or you did not have the opportunity to eat enough protein food (and it happens), then amino acids in any form, whether powder or tablets, will easily solve your problem. 5-10 grams of the supplement in servings three times a day 20 minutes before meals is what you need on rest days.
BCAAs are very important when losing weight, as they help fight hunger and allow you to exercise harder and more efficiently. 4-6 grams - the recommended amount for one dose, if your goal is losing weight. It is also rational to take the supplement in the process of losing weight to preserve muscle. When you cut back on carbohydrates to a minimum and limit calories, there is a risk of muscle contraction. And this we are trying to avoid by any means. And just a complex of amino acids during weight loss will both protect and preserve your muscles. And if there is muscle, there is also a quick metabolism, which helps burn fat while losing weight.
How to take BCAA for weight loss
Take amino acids 30-40 minutes before your workout. They can also be taken right during training, as they increase muscle strength and at the same time make the metabolism accelerate, burning fat. Dilute a portion of the powder in water, approximately 400 ml, and drink in portions between sets.
For muscle gain
Amino acids and protein guarantee the development and set of muscle tissue. Amino acids improve fiber growth and promote the production of hormones that help damage muscle mass. Want to build a muscular body? BCAA supplementation with adequate protein intake will help:
- increase muscle volume;
- increase the effectiveness of classes;
- reduce pain in the muscles;
- recover faster after training;
- burn subcutaneous fat.
Take a serving of amino acids 30 minutes before your workout. This will fill the muscles with nutrients. When you exercise, you are always thirsty. Your muscles too. Make yourself a shake from a serving of BCAA and clean water and drink during your workout if it lasts more than 60 minutes.
After training, your muscles absorb the maximum amount of nutrients. Therefore, within 20 minutes after the training, also drink a portion of amino acids. So you will recover faster.
When is the supplement - before training, after or on time?
If you are on a strict diet, then the results of the studies advise you the following: take BCAA before training, after it, and also at bedtime. Before training, the supplement should be consumed to protect muscle fibers from damage.
After classes, you should also take bcaa, because they will help the muscles recover and build extra mass.
Before going to bed - then they will help you maintain muscle mass and build it during sleep.
It is believed that per 1 kg of weight a person should consume 33 mg of leucine per workout. For example, if an athlete weighs approximately 8 0 kg, then during the session he needs to take 2.6 g of leucine. With a standard ratio of 2: 1: 1 in the amino acid complex, this is 5.2 grams of BCAA . If its weight is 90 kg, then it is better to drink 6 grams of amino acids during the training.
5 grams - is considered the optimal single dose when taken 2-4 times a day when necessary.
It is difficult to find a dosage that would suit exclusively everyone. According to WHO, a person needs 34 milligrams per kg of weight. But WHO takes an average person whose day is busy with routine life, and going to the gym is not included in his plans. But if a person is intensely engaged in training, during intensive heavy exercises, the need for amino acids increases. These guys are taking other amounts of the supplement . This constantly training pile of steel muscles needs more than a single dose of 5 g.
It is considered more effective to consume 10 g of amino acids before, during and after training with a weight of 70 kg and below, and 15 g with a weight of more than 70 kg.
The standard dose at one time may contain from 5 to 10 grams. Depending on your workout, you can choose any number of BCAAs. Before deciding on the right dose, you need to consider many factors that depend on your body and your goals.
Dosage for men
There is no unequivocal opinion on the amount of supplement use. Some experts believe that you need to consume 10-15 grams, while others say the amount is 50 grams.
The recommended daily intake for men is 25-30 grams per day, which can be divided into 3-4 doses per day. For example, 5 grams in the morning after waking up, 5 grams before training, the same amount of time during classes and 10-15 grams after the gym.
How much should women take
Women who regularly visit the gym should consume about 15-20 grams per day. If you work hard, then you can drink more - up to 20-25 grams per day, dividing everything into 4-5 servings.
Different forms of supplementation
Manufacturers offer various forms of amino acids for every taste. Each type of supplement is convenient for consumption in its own way. Some bodybuilders combine tablets and powder or bcaa in liquid form.
A convenient form of packaging amino acids. According to the instructions, for example from the Optimum Nutrition brand, the intake is two capsules 30 minutes before training and 2 capsules after training. Depending on your program, you can choose your dosage.
Calculate your need for amino acids and divide it by the amount of amines contained in a capsule or tablet. Get the number of pills you need to take.
What is this release form good for? There are no auxiliary ingredients that can increase carbohydrates in your diet. Therefore, if you are on tight drying, then capsules are your option.
The same goes for pills. They are comfortable, like capsules. You do not need to look for a container for mixing the powder. The minuses of both those and others include the higher cost, slow digestibility and difficulty in swallowing several pills in a row. The correct dosage is usually indicated on the package, but usually it is 4-5 tablets. Which can be divided into several receptions.
Plus - it is absorbed very quickly, minus - price, a small selection of tastes, a small package of only 33 servings will make you buy amino acids in liquid form many times more often than BCAA powders.
But they, powder additives, are the leaders of our mini rating. They can be divided into tasteless and tasteful. The advantage is price, convenience, a large selection of tastes. How to drink bcaa powder? A measured cap of powder is mixed with water, juice or milk.
Plus - ease of use, tasty, quick assimilation. And the minuses include the presence of a large amount of carbohydrates. Chewable tablets or, better to say, sweets can be attributed to “desserts” from amines. They are convenient to use when traveling, when flying, for example, or just for a change in sports nutrition.
What form of amino acids is right for you? You are sure to find your scheme by trial.
When to take BCAAs instead of proteins
Proteins also contain BCAA. But sometimes you only need essential amino acids, and there are times when every calorie counts. Then only BCAAs should be taken, because they do not contain calories at all. This property can be very useful on drying.
A person may also be allergic to milk. Then protein from whey can not be taken. BCAA can always be used without fear of allergies.
BCAA for bodybuilding
Of all the essential acids, leucine is the most powerful. The ideal dose of leucine per day is 16 mg per kilogram of weight. But we get leucine not only from supplements, but also from other products - brown rice, beans and nuts are good sources of leucine.
Isoleucine can be consumed in amounts of 10 mg per kilogram of body weight. Chicken, fish, eggs and almonds are good sources of isoleucine.
Valine can be consumed 16 mg per kilogram of body weight. Dairy products, soy and peanuts are good sources of valine.
The additive can be used as needed. It is recommended to use it during and after training or in the morning, after waking up. You can break down your daily intake into doses, for example, 2-4 times a day, and consume the supplement when your muscles need it. It depends on your class schedule.
Do I need to take the supplement in courses and for how long? No, the body and muscles always need amino acids. Therefore, they require a constant influx of amino acids.
How long does it take to get the effect of BCAAs and how to combine them with other supplements?
BCAA is easily absorbed by the body within 20 minutes. They also quickly get to the muscles and soon increase the amount of free BCAAs in the blood. As a result, they can improve sports results by preventing the muscles from being damaged and accelerating their growth.
Therefore, after taking BCAA, wait 20 minutes if you want to use more protein. Or you take the protein half an hour before the training, and during it you drink amines. By the way, if you suddenly mix them, there will be nothing wrong with that. These supplements just have a slightly different absorption time.
Creatine and BCAA - a powerful tandem that will give you a serious result. These two substances enhance each other's action. You will train harder and more productively, and recover faster. Therefore, it is better to use creatine and amines together.
Sharing is permissible. Amino acids are drunk before and during training, they are quickly absorbed. After training, they drink a gainer, it will help to restore strength. And after 20 minutes, you can again take the BCAA supplement.
The combination of L-carnitine and BCAA guarantees weight loss, a more pronounced relief, preservation of muscle mass. Add creatine to this bunch - we’ll get more energy in training. Remember that we take L-carnitine before training.
These amino acids complement and mutually reinforce each other's action. BCAA - increases performance and endurance, glutamine - makes muscle fiber growth more effective.
Often, athletes, concentrating on proteins and gainers, forget about vitamins. But this is not worth doing. Taking amino acids with vitamins is possible and necessary. There are special complex preparations containing both amino acids and vitamins.
Omega-3 Fatty Acids
Deficiency of fatty acids in the body affects the goals and results when playing sports, regardless of whether you are reducing weight, gaining muscle mass or increasing strength. With a lack of essential fatty acids, athletic performance will always be lower than they could be. BCAAs can also be combined with fatty acids. Fish oil, which contains many fatty acids that the body cannot produce on its own, is useful to many people, not just athletes. Problems from the consumption of fatty acids with BCAA can not occur.
What is the BCAA ratio to receive?
The optimal mixture of bcaa should contain the correct ratio of three amino acids - 2: 1: 1. Two grams of leucine per gram of isoleucine per gram of valine. You can, provided that you are engaged in intensive exercises, take a mixture with a ratio of 3: 1: 1. It will have more leucine. This mixture is best used only after training to accelerate the synthesis of new proteins.
Another important detail to keep in mind is that BCAA is quite difficult to dissolve in water. Try to mix the powder with the maximum amount of liquid. Then it will be easier to drink it.
Contraindications, side effects and precautions
Amino acids are present in foods (see table above). BCAA is a natural product. And what side effect can you get from eating 150 grams of chicken breast, for example? This is the most popular supplement used by millions of athletes. And there is no evidence to support the harmful effects of amino acids on the human body.
You may have trouble sleeping if you exceed the dose 5 times. But in practice this is difficult to achieve.
What to use after training
If you listen to famous bodybuilders, you will understand that everyone has different opinions on this issue. Someone after training drinks bcaa, someone - whey protein, and who is gaining weight, and gainer. But most nevertheless tend to whey protein. However, listen to yourself. Maybe you also have experience to share.