Although we know the benefits of non-essential and essential amino acids for maintaining the health of our body, it is important to know how and how much take them daily. Yes, branched chain amino acids chains (BCAAs) are especially necessary for the person. But you can’t consume only them, expecting to become the Hulk in a week. BCAA (btsaa) – a magic supplement beloved by all the athletes of the whole planet, but she works along with proper nutrition and regular workouts.
Everyone has different goals and objectives. Men and girls are also different BCAA application needs. In this article we will understand when the best and how to take BCAA in powder, capsule, in liquid form when achieving different goals – weight gain and losing weight.
- BCAA on training days
- Cardio
- Power
- On days of rest
- BCAA Slimming
- How to take BCAA for weight loss
- For muscle gain
- When is the supplement – before training, after or on time?
- Optimal serving
- Increase efficiency
- Dosage for men
- How much should women take
- Different forms of supplementation
- When to take BCAAs instead of proteins
- BCAA for bodybuilding
- BCAA Frequency
- How long does it take to get an effect from BCAA and how to combine them with other additives?
- With gainer
- Glutaminone
- Vitamins
- Omega-3 Fatty Acids
- What is the BCAA ratio to receive?
- Contraindications, side effects and precautions
- What to use after training
- BCAA on training days
- Cardio
- Power
- On days of rest
- BCAA Slimming
- How to take BCAA for weight loss
- For muscle gain
- When is the supplement – before training, after or on time?
- Optimal serving
- Increase efficiency
- Dosage for men
- How much should women take
- Different forms of supplementation
- When to take BCAAs instead of proteins
- BCAA for bodybuilding
- BCAA Frequency
- How long does it take to get an effect from BCAA and how to combine them with other additives?
- With gainer
- Glutaminone
- Vitamins
- Omega-3 Fatty Acids
- What is the BCAA ratio to receive?
- Contraindications, side effects and precautions
- What to use after training
BCAA on training days
Cardio
It is definitely known that bcaa are necessary for more effective cardio, not only because they help muscles grow and relieve excess stress from them. Btsaa contribute to the body has become more resistant to heat, which makes it easier cardio training in hot weather. This is a good bonus, but not main. Branched Chain Amino Acids during cardio is that they help maintain muscle mass and do not let it lose during training.
The first 20 minutes of cardio you will burn glycogen, then come fatty acid time. But along with the oxidation of fatty acids is inevitable muscle fibers are also destroyed. They break down into amino acids and used by the body as a source of energy. Here and BCAAs are needed that solve this problem.
By consuming amino acids before and during cardio workout, you maintain muscle and burn subcutaneous fat.
Take 5 g before training, 5 g during training (after 20 minutes of running) and 5 g after.
Power
In lifting BCAA are also necessary, because at the expense of them new muscle fibers are built and damaged ones are restored. Especially for this you need leucine, which should be consumed. more than isoleucine or valine.
The energy level during training is important. More you have energy, the more repetitions you make, and the more effective they will be muscle growth. And BCAAs serve as an energy source. for muscles therefore training performance is strongly rises.
Therefore, amino acids should be taken before, during and immediately after training. The average amateur bodybuilder weighing approximately 90 kg should consume 5-10 g of BCAA before exercise. In during the lesson he needs to cook 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’s important to remember that this average guy’s diet should be completely balanced for proteins. He must secure for himself 2 g of protein per 1 kg of weight. In this scenario, such doses of amino acids enough.
On days of rest
If you follow the diet and eat enough the amount of protein, which, of course, you know contains amino acids, additional BCAA during the rest, you can not take. But if you are not sure how much protein you consume, forgotten, 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 supplements in servings three times a day 20 minutes before meals – what you need on rest days.
BCAA Slimming
BCAAs are very important when losing weight, as they help to overcome hunger and allow you to exercise harder and more efficiently. 4-6 grams – the recommended amount for one dose, if your the goal is weight loss. It is also rational to take the supplement in the process slimming to maintain muscle. When you cut back carbohydrates to minimum and limit calories, there is a risk of reduction muscle mass. And this we are trying to avoid by any means. And How once a complex of amino acids during weight loss will both protect and preserve your muscles. And there are muscles – there is also a fast metabolism, which helps burn fat while losing weight.
How to take BCAA for weight loss
Take amino acids 30-40 minutes before your workout. Also their can be taken directly during training, as they increase muscle strength and at the same time makes the metabolism accelerate, burning fat. Dilute a portion of the powder in water in approximately 400 ml, and drink in portions between sets.
For muscle gain
Amino acids and protein guarantee muscle development and development tissue. Amino acids improve fiber growth and promote production hormones that help damage muscle mass. Want to build muscular body? BCAA supplements 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. it fill the muscles with nutrients. When you exercise, you always thirsty. Your muscles too. Make yourself a shake out servings of BCAA and clean water and drink during exercise if it lasts more than 60 minutes.
After training, your muscles absorb the maximum amount nutrients. Therefore, within 20 minutes after the training, too drink a serving 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 research results advise the following for you: take BCAA before training, after it, and also before bedtime. Before training, the supplement should be taken to protect muscle fibers from damage.
After classes, you should also take bcaa, because they will help muscles recover and build extra mass.
Before going to bed – then they will help you maintain muscle mass and build it up during sleep.
Optimal serving
It is believed that per 1 kg of weight a person should consume 33 mg leucine for training. For example, if an athlete weighs approximately 80 kg, then during the lesson he needs to take 2.6 g of leucine. At a standard ratio in the amino acid complex 2: 1: 1 this is 5.2 grams of bcaa. If his weight of 90 kg, it is better to drink 6 grams of amino acids during training.
5 grams – is considered the optimal single dose when taken 2-4 times per day when needed.
Increase efficiency
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 intense heavy exercise, the need for amino acids is increasing. These guys take other amounts of the supplement. This one a constantly training pile of steel muscles needs more than single dose in 5 g.
It is considered more effective to consume 10 g of amino acids before, during and after the training with a weight of 70 kg and below, and 15 g each with a weight 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 amount of BCAA. 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. Alone experts believe that you need to consume 10-15 grams, others say about the amount of 50 gr.
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 gr after the hall.
How much should women take
Women who regularly visit the gym should consume about 15-20 g per day. If you work hard, then you can drink and 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 to any taste. Each type of supplement is convenient for consumption in its own way. Some bodybuilders combine taking pills and powder or bcaa in liquid form.
- Capsules
A convenient form of packaging amino acids. According to the instructions, for example from Optimum Nutrition brand, taking two capsules in 30 minutes before training and 2 capsules after training. Depending on your programs you can choose your dosage.
Calculate your need for amino acids and divide it into Amines contained in a capsule or tablet. Get the number of tablets to be taken.
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.
- Tablets;
The same goes for pills. They are comfortable, like capsules. You no need to look for a container for mixing the powder. By cons and those and others include higher cost, slow digestibility and difficulty swallowing several pills in a row. Proper dosage usually indicated on the package, but usually 4-5 tablets. Which can be divided into several methods.
- Liquid form;
Plus – very quickly absorbed, minus – price, small selection flavors, a small package of only 33 servings will make you buy amino acids in liquid form are many times more likely than powdered BCAA.
- Powder;
And here they are, powder additives, and 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? Measured cap of powder mixed with water, juice or milk.
- Chewable tablets.
Plus – ease of use, tasty, quick assimilation. And to cons we consider the presence of a large amount of carbohydrates. Chewable tablets or, better to say, sweets can be attributed to “desserts” from aminka. They are convenient to use when traveling, when flights, for example, or just for a change of sports food.
What form of amino acids is right for you? You will definitely 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 cases when every calorie has the meaning. 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 the protein from whey should 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 leucine we get not only from additives, 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 weight body. Chicken, fish, eggs and almonds are good sources. isoleucine.
Valine can be consumed 16 mg per kilogram of body weight. Dairy foods, soy and peanuts are good sources of valine.
BCAA Frequency
The additive can be used as needed. Recommended use it during and after training or in the morning after awakening. You can break down your daily intake into doses, for example 2-4 times a day, and consume the supplement when it is needed by your muscles. It depends on your schedule. classes.
Do I need to take the supplement in courses and for how long? No body and muscles always need amino acids. Therefore they require a constant influx of amino acids.
How long does it take to get an effect from BCAA and how to combine them with other additives?
BCAA is easily absorbed by the body within 20 minutes. Also quickly they get to the muscles and soon increase free BCAA in the blood. As a result, they can improve sports results by not allowing muscles to damage and speeding them up height.
Therefore, after taking BCAA, wait 20 minutes if you want to use also protein. Or you take protein half an hour before training, and during it you drink amines. By the way, if you suddenly mix them, there’s nothing wrong with that. These supplements just have a little another time of assimilation.
Creatine and BCAA – a powerful tandem that will give you serious result. These two substances enhance each other’s action. You you will train harder and more productively, and recover faster. Therefore consume creatine and amines better together.
With gainer
Sharing is permissible. Before and during training drink amino acids, they are quickly absorbed. After training drink gainer, it will help restore strength. And after 20 minutes you can again take a BCAA supplement.
The combination of L-carnitine and BCAA guarantees weight loss, more pronounced relief, preservation of muscle mass. Add to this bunch creatine – get more energy in training. Remember that We take L-carnitine before training.
Glutaminone
These amino acids complement and mutually reinforce the action of each other. friend. BCAA – increases performance and endurance, glutamine – makes more efficient growth of muscle fibers.
Vitamins
Often athletes, focusing on proteins and gainers, forget about vitamins. But this is not worth doing. Take amino acids along with vitamins are possible and necessary. Exist special complex preparations containing and amino acids, and vitamins.
Omega-3 Fatty Acids
Deficiency of fatty acids in the body affects the goals and results in sports, regardless of whether you reduce weight, gain muscle mass or increase strength. With the failure of essential fatty acids, sports achievements will always be lower than they could be. With BCAA Fatty Acids can also be combined. Fish oil, which contains many fatty acids, which the body cannot produce itself, is useful to many people, not only athletes. Problems from consuming fatty acids with BCAA cannot arise.
What is the BCAA ratio to receive?
The optimal BCAA mixture should contain the correct the ratio of three amino acids is 2: 1: 1. Two grams of leucine per one gram of isoleucine per gram of valine. You can, provided that do intense exercises, take the mixture with 3: 1: 1 ratio. There will be more leucine in it. This mixture is better apply only after training to speed up the synthesis of new proteins.
Another important detail to remember – BCAA is pretty difficult to dissolve in water. Try to mix the powder with maximum amount of fluid. Then it will be easier to drink it.
Contraindications, side effects and precautions
Amino acids are present in food (see table higher). BCAA is a natural product. And what a side effect can be obtained from the fact that you ate 150 g of chicken breast, eg? This is the most popular supplement used by millions. athletes. And there is no evidence to support this. the harmful effects of amino acids on the human body.
You may have trouble sleeping if you exceed the dose of 5 time. But in practice this is difficult to achieve.
What to use after training
If you listen to famous bodybuilders, you will understand that different opinions on this issue. Someone drinks after training bcaa, someone is whey, and someone is gaining weight, and gainer. But most still tend to serum protein. However, listen to yourself. Maybe you also have experience, which can be shared.