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Thread: When to take BCAAs
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01-24-2015, 07:33 PM #1
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When to take BCAAs
When is the best time to use a BCAA supplement?
By Don Gauvreau MSc, CSCS
When’s the best time to use a BCAA supplement? And do I really need to supplement with BCAAs if I’m already eating lots of protein every day?
During exercise—or any strenuous physical activity, for that matter—branched-chain amino acid (BCAA) breakdown increases. Research shows that after aerobic exercise (e.g., cardio) and anaerobic exercise (e.g., weight training), BCAA levels in muscle tissue decrease significantly.
The breakdown of BCAAs in muscle tissue and subsequent decline in plasma BCAA levels can result in a rapid decline in strength, endurance, and overall physical performance. On top of that, if you don’t restore your BCAA muscle stores to optimal levels, you run the risk of breaking down and losing your hard-earned muscle.
The good news is that supplementation with BCAAs before, during, and after exercise prevents the exercise-induced decline in plasma BCAAs, and can actually increase BCAA concentrations in muscle tissue. So, to improve performance, muscle growth, strength, and recovery, the best time to take BCAAs is before, during, and after exercise.
So, to improve performance, muscle growth, strength, and recovery, the best time to take BCAAs is before, during, and after exercise.
In regard to the second part of your question, there’s no real straight yes or no answer here. If you’re eating a lot of complete protein each day, it’s safe to say you’re definitely getting a high amount of BCAAs in your diet. So, you don’t necessarily “need” to supplement with BCAAs per se. However, supplementation with additional BCAAs is necessary to gain their performance-enhancing and muscle-building benefits.
BCAAs are the only amino acids that are metabolized in muscle tissue, and as a result, they can promote protein synthesis and prevent protein breakdown. On top of that, BCAAs also serve as an important fuel source for muscles during periods of intense physical activity. So, although you may be getting a lot of BCAAs from your regular food, it’s still a good idea to supplement with them before and during your workouts to maximize muscle growth and performance.
Most of the research supports a dose of about 6 grams of BCAAs during periods of intense exercise.
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01-24-2015, 07:40 PM #2
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According to LAM on IronMagazineForums.com:
They are most effective when taken on an empty stomach although I would say in general the effects aren't really seen unless the person is dieting down and in a caloric defecit. But there is certainly no harm in taking extra BCAAs post workout.
When the body detects elevated levels of L-Leucine it thinks that muscle tissue is being catabolized. In turn the body increases muscle protein synthesis and lipolysis. This is one way that BCAAs are a great tool to possibly increase LBM while losing fat when dieting down. It is not uncommon for bb'ers who supplement with sufficient amounts of BCAAs to gain several pounds of LBM while dieting down for a show.
Whenever I do AM cardio on an empty stomach I always take 10-20 grams of BCAAs before.
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01-24-2015, 07:44 PM #3
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Lee Hayward offers:
So how do we… Burn The Fat AND Keep The Muscle?
Simple, before each of your cardio workouts just pop some Branched Chain Amino Acid capsules. What this will do is provide your muscles with rapidly digestible amino acids that will help maintain your lean muscle mass and keep your body from going catabolic. But they will not hinder the fat loss benefits of doing fasted state cardio, or cardio right after your weight training workouts.
I personally take BCAA’s before my weight training AND cardio workouts to help combat the catabolic effects of training. You only need to take them on your workout days. But it’s something that you’ll notice the benefits from rather quickly. Within a week of regularly taking amino acids you’ll find that recovery from your workouts is quicker and you won’t feel as beat down or experience as much muscle soreness either.
BCAA’s are a “must have” supplement for more advanced fitness enthusiasts who are looking for every natural edge possible to maximize their lean muscle gains.
More @ http://leehayward.com/blog/burn-the-...ep-the-muscle/
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01-24-2015, 11:23 PM #4
I take my amino acid first thing in the morning before my breakfast with 2 grams of creatine ,then I take it after my workout with 5 grams of creatine and before I go to bed, I take another 2 grams of amino acid with out creatine ( hey, I'm trying to sleep here. ) Lol
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01-24-2015, 11:31 PM #5
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Thanks, weezer. Definitely welcome some personal experiences and recommendations.
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01-25-2015, 07:55 AM #6
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I have been skipping breakfast and just taking aminos(humapro)... Kinda of like IF because I am not really hungry in the morning, however, I am starving at night so I push my cals to the night time PWO. I also take aminos when I know I am going to miss a meal....
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01-26-2015, 11:25 PM #7
I do intra-workout and I can feel the difference than not taking it. 15g worth too but you can feel the difference even at lower dosages.
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01-27-2015, 12:19 AM #8
Weezer- why 7g of creatine? Any study I've read (non bro study, of course) recommends 3-5g daily on workout days. Not that +2g will make a difference though.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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01-27-2015, 01:05 AM #9
I actually stopped taking BCAA's about three months ago. Used to take them in between meals and post workout (for years). I can honestly say that I see no difference in any way now that I've stopped.
I'm not saying BCAA's are useless. Obviously there is a significant amount of research behind the benefits but for some reason I have just not seen a difference after I stopped using them.
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01-27-2015, 05:04 AM #10
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01-27-2015, 06:36 AM #11
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01-27-2015, 09:06 PM #12
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01-27-2015, 10:54 PM #13
I have always made great gains with using creatine at high volume, 3to5 grams I used to do it years ago, saw an little bit of difference but not much but it really kicked in when I up the dosage to 7 and 8 grams,and with the gallon of water I drank along with the creatine water retention I like the feel of it, and the muscle fullness.It works for me, and bcaa together......well, that's an "Appetite for Destruction "of the gym of course.
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01-28-2015, 12:34 PM #14
It matters when you take BCAA also if you are running other products then ya BCAA won't do shit. All that has to be listed. If you are even cruising on test it could change everything. When I was running DES peptide BCAA made maybe 15-20% difference. Maybe. But off everything, literally everything, it makes a HUGE difference in my recovery time between sets.
The biggest difference I've noticed is when it is taken during workout.
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