This Guide Teaches You:
- What BCAAs are, and how they impact performance and muscle building.
- Why leucine, isoleucine, and valine are essential and must be obtained through diet.
- How studies back the effectiveness of BCAAs upon improving performance.
- How BCAAs positively impact testosterone levels when taken pre-workout.
- The benefits of supplementing with BCAAs during fat loss.
- The recommended daily BCAAs dosage.
Table of Contents:
In the quest to build muscle, people can't seem to get enough protein. We eat copious amounts of chicken, steak, eggs, and fish to get it. We isolate the various types of proteins like whey and casein and make them into powders to take advantage of different digestion rates. We don't stop there though, we then isolate individual amino acids that protein is comprised of and consume them separately as well.
Even the most serious of lifters are left wondering why they need to take additional amino acids when they are already getting so many amino acids in all the protein they are consuming. The truth is that individual amino acids can influence muscle growth through a variety of different pathways, and of all the amino acids none have been shown to be more important than the branched-chain amino acids.
Branched-chain amino acid supplements (BCAAs) have been around longer than others such as creatine and beta-alanine, but few realized the full range of their capabilities regarding muscle growth and performance. Branched-chain amino acids have jumped to the forefront of research in recent years and the results have been turning heads within the bodybuilding world. We now know that BCAAs go far beyond simply being building blocks for muscle tissue and can affect muscle growth through pathways.
Related: The Importance of Amino Acids in Muscle Gain and Fat Loss
1. What Are BCAAs?
The BCAAs are leucine, isoleucine, and valine. The name "branched-chain amino acids" is derived from the structure of these compounds. Each one has a forked outcropping that looks a bit like a branch, hence the name branched-chain amino acids. These three BCAAs are incredibly essential and actually fall into the category of essential amino acids. Essential amino acids are amino acids that the body cannot synthesize on its own and therefore must get adequate amounts through dietary sources. In fact, even though there are about 20 amino acids that the muscles use for growth, BCAAs comprise roughly a third of the aminos within muscle tissue. So if muscle growth is your goal BCAAs are a must.
2. Types Of BCAAs
2a. BCAA Powders
The most common way BCAAs are consumed is in powder form. BCAA powders began as straight unflavored powders that you could mix with protein, post-workout, or other supplements. These straight powders tasted horrible and could ruin the flavor of even the best-tasting protein powder! Today BCAA powders are manufactured by almost every big brand and come in a huge array of delicious flavors.
2b. BCAA Capsules/Pills
Another popular way to buy BCAA supplements is in capsule or pill form. Generally, these products are not as common as BCAA powders because in order to get the required dosage of BCAAs you have to take quite a few pills and the digestion time is generally slower than powders. In addition, BCAA pills tend to be larger than most other pill supplements.
3. BCAAs & Metabolism
It may not seem like the metabolic process of different amino acids matters as long as the endpoint is muscle tissue. The truth is that the manner in which amino acids are metabolized plays a large role in their functions within the body. The metabolism of BCAAs is different that the metabolic processes of other amino acids. What truly makes the BCAAs special is how they are metabolized. While most amino acids are metabolized in the liver BCAAs are metabolized primarily by muscle. Despite their structural similarities, the three branched-chain amino acids have different metabolic routes. The breakdown of leucine is accomplished solely through fat pathways. Valine is broken down solely through carbohydrate pathways, and isoleucine through both. The different metabolic pathways of these three amino acids lead to varying requirements for each.
BCAAs, unlike most other amino acids, are metabolized within muscle tissue, allowing them to be oxidized (used as energy) by muscle cells to produce cellular energy in the form of ATP. ATP is the primary source of energy that fuels muscle contraction and allows you to lift weights.
The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around the time of your workout routine.
The unique metabolic processes, requirements, and versatility of BCAAs allow them to impact nearly every aspect of training.
4. BCAAs & Performance
Improving performance during training is of utmost importance no matter what your goals. If you are an athlete, improved performance will help you in your sport of choice during an actual competition. Improved performance is just as important to bodybuilders since improved performance translates into more weight lifted for more reps, which eventually translates into more muscle growth.
BCAAs have been proven in many studies to be a potent performance enhancer, and as previously mentioned, BCAAs make a great energy source for working muscles because of their unique metabolism. This can have a positive impact on performance. Not only can BCAAs be used as energy themselves but they also enhance fat oxidation in glycogen-depleted subjects. This allows individuals to train harder for longer without fatigue due to the higher energy demands being met. This goes for both high-intensity training as well as endurance training.
Another way that BCAAs can enhance performance is through their ability to spare glycogen during training. Found as stored carbohydrates within muscle tissue and the liver, glycogen is the favored fuel source for working muscles engaged in high-intensity exercise. This makes glycogen availability and preservation vitally important if you wish to continue to train hard for longer periods of time. Studies have shown that by ingesting BCAAs before and during training glycogen levels can be spared by 25%. It is thought that the ingestion of BCAAs boosts blood alanine levels which get converted to glucose in the liver and then sent back to working muscle to be used as fuel. This glycogen sparing effect of BCAAs will not only allow for longer more intense training sessions but also allows for faster recovery leading to a better workout tomorrow.
5. BCAAs Effects On Hormones
They are the primary determinant for how much muscle someone will build. They are what separate top-level bodybuilders from the rest, elite athletes from everyone else, and cause the muscular differences between men and women. They are hormones! The hormones that are of most importance to us as serious lifters are anabolic hormones. Anabolic hormones are hormones within the body that promote protein synthesis (muscle growth), and the most notable anabolic hormones are testosterone, insulin, and growth hormone (GH). These hormones play a large role in controlling your muscle-building destiny. Luckily it has been shown that BCAA intake can have a positive effect on anabolic hormone release.
Testosterone may be the most well know of the anabolic hormones. BCAAs can have a positive impact on testosterone levels when consumed pre-training. During intense training, it is normal for testosterone levels to rise. After training is ceased testosterone levels will begin to fall back to normal baseline levels. Studies have shown that when athletes were given BCAAs prior to training, post-workout testosterone levels remained elevated for several hours, whereas the control groups noticed a significant drop in testosterone once training ceased. This can go a long way to maximizing growth from every single training session.
Ingestion of BCAAs not only increases testosterone in the post-training period but also builds muscle by improving the body’s testosterone to cortisol ratio. While testosterone is an anabolic hormone and promotes muscle growth, cortisol is a catabolic hormone and breaks down muscle tissue. Anyone looking to build muscle will want testosterone levels to remain high while minimizing the release of cortisol. It has recently been found that taking BCAAs while resistance training results in significantly higher testosterone levels with a lower creatine kinase and cortisol response. This leads to more muscle tissue being built and less muscle tissue being broken down.
Lastly, the amino acid leucine has also shown promise for increasing insulin sensitivity. Essentially, insulin sensitivity ensures that the insulin within your body maintains its effectiveness. This leads to easier fat loss, more muscle growth, and defense against diabetes.
As natural lifters, it is important to take advantage of every opportunity we get to optimize anabolic hormone levels. BCAAs are a safe and effective way to naturally manipulate hormone levels leading to greater results all around.
6. BCAAs & Fat Loss
The effects of BCAA intake on fat loss are something that has only been explored in more recent years. Newer research is showing that BCAAs can have a positive effect on fat loss. This doesn’t mean you can eat pizza at every meal with a side of BCAAs and the fat will just melt away though. BCAAs seem to maximize fat loss when one is already on a fat loss diet. On any fat loss diet, carbohydrates will need to be lowered to some degree. It seems that BCAAs’ ability to spare glycogen and increase insulin sensitivity may play a role in speeding up the results of a fat loss plan.
BCAAs should also be used as a supplement during any fat loss plan because of the muscle-preserving effects. On any calorie-restricted plan, muscle tissue loss is a serious concern that must be addressed. All of the positive effects that BCAAs have on muscle growth will also serve to protect muscle during periods of calorie restriction. It is always important to remember that anything which builds muscle will also preserve muscle.
Related: How to Build a Fat Loss Meal Plan
7. BCAAs As Signaling Molecules
Last, but most certainly not least, of BCAAs’ many functions is their ability to act as signaling molecules within the body. This has been bringing about some of the most exciting new research within the bodybuilding community in recent years. To get an understanding of how important this is you must first understand the role of protein within the body.
It has long been known that amino acids act as substrates for muscle tissue. This essentially means that when you consume protein, your body will take the amino acids from that protein to compose muscle tissue and other proteins. This is why people often refer to amino acids as building blocks. BCAAs have been proven to be much more than simple building blocks though. Within recent years it has been discovered that BCAAs, particularly leucine, act to send signals to the body that inform it to build muscle.
One of the ways leucine works to signal muscle growth is through its interaction with mTOR which stands for mammalian target of rapamycin. The mTOR is located within the cells and, among other things, is responsible for detecting an excess of amino acids. It has been shown to play a key role in regulating muscle hypertrophy (growth). Though this process is not entirely understood, the mTOR pathway has been discovered to be extremely sensitive to the amino acid leucine. Recent tests have shown that when leucine is taken orally it activates mTOR, which activates protein synthesis (muscle growth), and increases a cell’s capacity to produce new proteins (muscle tissue). This means that along with resistance training, there is a way to send messages that control growth right at the cellular level. This is truly exciting news.
Many people will ask “If leucine has the greatest effect on muscle growth, then why not take leucine alone without isoleucine and valine?” It has consistently been shown that the greatest results in protein synthesis are seen when a 2:1:1 ratio of leucine, isoleucine, and valine are taken. When leucine is taken alone it can lower concentrations of the other two amino acids.
It is also important to note, although BCAAs can act to signal muscle growth, there must be a full spectrum of amino acids to act as a substrate for muscle growth. This means that you can send signals to your body to build muscle all you want, but if it has nothing to build with you are out of luck. So make sure you ingest enough whole protein every day.
8. BCAA Dosages
The most important times to ingest BCAAs' are times are before, during, and after training. Here are effective dosages for intake around training.
Bodyweight and BCAA Intake
- 150 lbs. or less - 3 grams before, during, and after training.
- 151 lbs. or more - 5 grams before, during, and after training.
Although before, during, and after training is the most important time to take in BCAAs there are other times of the day that they are of use. For extra benefit, BCAAs can be taken throughout the day in addition to the BCAAs taken around training time. This will further increase protein synthesis and reduce muscle tissue breakdown.
Related: A Brief & Thorough Guide to Amino Acid Supplementation
New and exciting research is still being conducted on BCAAs and their applications to muscle growth, fat loss, and performance. There are not many supplements in existence that have the ability to affect growth and performance through as many different pathways as BCAAs. While BCAAs have proven benefits as a building block of muscle tissue, their benefits as signaling molecules are truly just being understood. In time BCAAs may just prove to be the most valuable supplement at our disposal. So the next time someone accuses you of being just another meathead talking about protein all the time, you can show them that it is more than just eating plates of chicken and beef…it’s science!
I use BCAA with Cla Mix from BPI Sports. I have asked BPI and although I use it as a pre-workout, they say I can use it Pre, Post, and During my workout.
When does everyone else use it?
What if your protein isolate contains a 2:1:1 formula of BCAA's and you take a scoop before and after your workout? Do you still need to take an additional 3 grams pre, during, and post?
Hi am frank, i've worked out for quite along time now gained muscle but my most problem is about fat. No matter how i've worked harder i've faile to get lean. One friend of mine recommended bcaa or amino lean and many other supplement to try boost my metabolism and get lean. But i don't know what specific bcaa or amino lean supplements i should use and how.
The main reason why you are not getting leaner is because of your diet... Remember supplements is just a small percent to accomplish your fitness goal. This happens to me before until I changed my diet. Now, I can show off my six pack.. I hope this help you Frank!
I am a 51 year old female who has weighed 130-134 lbs ever since I had my last child in 1993. All of the sudden I now weigh 142 and I have been working out since Feb. 2016 doing HIIT training, lifting weights some, and cardio. I work out an average of 5 days a week. I have been to a hormone doctor and had everything checked out. All my levels were low. She has raised my prescription like 4 times. We have raised my testosterone like twice because it was just bottomed out. I have tried doing a meal plan with myfitfood for 3 solid weeks and to this day I have not lost a single pound. I can tell that I weigh more than ever. I have no energy. I feel like I am getting bigger and bigger everyday. Especially in my mid section. I can't trim my legs up. I am just so aggravated and disappointed that I want to quit. I am taking Advocare Catalyst which helps amino acid dietary and supplement. I drink my water intake. What else do I need to do before I just decide to QUIT?
-Hi Misti, hope you have not quit your workouts! Maybe you should try carb cycle, example 1st day have all carbs 2nd day remove carb from meal 3 then 3rd day remove carb from 2nd and 4th meal. 4th day back to all carbs again. Repeat cycle about 4 weeks. Do fasted cardio 3 x times aweek. Just dont give up!!! You may need to change your diet? Maybe working out to much?
I too started having the same problem so went to the doctor run test and hormones little low as it would be for my age (51). Then found coach to get me on track with diet and training. I didnt realize l was eating so bad!!! It took aout 30 days before l started to see change. I hope you dont give up!!!!
Hi... Have you tried a Keto diet with intermittent fasting + HITT. I am a 55 year old man and I have lost 44 lbs in 6 months doing this. Check it out....works amazingly.
why is this so difficult!!? 10 grams total 3 times a day? So a little over 3 grams each serving? I'd like to take it before during and after my workout. Could I do 2.5 grams and take a serving before bed and will it keep me up? Im a 54 year old female, lifting weights, I would like to get lean and add some muscle, not a lot! I weigh 139-140 lbs.
With all supplement recommendations, keep in mind that complexity breeds a lack of adherence. In other words, keep things simple and don't worry about the intricacies of timing at this point in time.
BCAAs are likely only necessary if you're fasted or lifting for more than 90 minutes. If you've just ingested a meal before training then you will still be digesting that meal for 3-5 hours depending upon the size and macronutrient content so ingesting more amino acids in the form of BCAAs won't do anything to further elevate muscle protein synthesis.
Also, keep in mind that supplements likely only make a 5-6% difference in your body composition in the long run. See here: https://scontent.cdninstagram.com/hphotos-xpf1/t51.2885-15/s320x320/e35/...
Hey there! I am just starting to supplement for the first time & have bought BCAAs. I am very excited about the benefits of BCAAs! I am not a body builder by any means. I am however trying to finally get some abs & sexy shoulders & arms in my life! Something that been really difficult no matter how hard I have worked the past. I am confused on the dosage & frequency of BCAAs. For my purposes should I be consuming 3 grams or 10 grams, & does that mean 10grams each time you take it, or 10 grams total for the day?
BODYWEIGHT AND BCAA INTAKE
150 lbs. or less - 10 grams before, during, and after training.
151 lbs. or more - 15 grams before, during, and after training.
This dosage should be split up throughout the day and taken at breakfast, between meals, and before bed.
Hi I was wanting some advice on the Isopure zero carb protein powders. I was going to use it as a meal replacement, but still use my bcaa supplement pre and post workout. The issue I have is that isopure has bcaa included in it. Would that be too much bcaa in a day?
I m a thin boy want to gain some mass I m taking mass gainer and doing a heavy workout for 2 or 3 hours did u recommend me to take BCAA
Hey mate, regarding your question you don't have to train for 2-3 hours. Training for long hours won't help you putting mass on, you need to eat right have to have at least 6 meals a day with. Do train for maximum to 1 hour a day, you also need to have a proper rest. Rest gives you gain, kitchen gives you gain. Remember 70% is your diet and 30% is your training. And yes BCAA is good to have it. Hope this wil help you. Keep lifting, keep your motivation high. Stay Focus
Training duration won't make any large differences in hormonal or physiological parameters: https://www.muscleandstrength.com/articles/how-long-should-i-workout
Nutrition is an incredibly important part of the equation regarding your BCAA statement, I would give this a read: https://www.muscleandstrength.com/articles/broscience-myths-destroyed-by...
I am a middle distance runner.
Can i take this bcaa and what is the perfect dosage?
(if bcaa is in the form of soft gels)
I'm contacting you on behalf of my 30y/old brother
With a question on recommended dose for BCAA and creatine
He weighs 100kg, is 1.91m tall and has 17%body fat.
His workouts have been on and off
Should there be anything you would like to suggest please do so
Thank you kindly
I love this article. Well research and written with knowledge. Awesome work. For the first time in 10years of training, I'm taking BCAA for extra benefits. Steve do you have any similar research on protein supplement please? If so can u attach links. Cheers.
This confuses me.
"Bodyweight and BCAA Intake
150 lbs. or less - 3 grams before, during, and after training.
151 lbs. or more - 5 grams before, during, and after training.
Although before, during and after training is the most important time to take in BCAA’s there are other times of the day that they are of use. For extra benefit BCAA’s can be taken throughout the day in addition to the BCAA’s taken around training time. This will further increase protein synthesis and reduce muscle tissue breakdown.
Bodyweight and BCAA Intake
150 lbs. or less - 10 grams before, during, and after training.
151 lbs. or more - 15 grams before, during, and after training.
This dosage should be split up throughout the day and taken at breakfast, between meals, and before bed."
I consume roughly 5.6g of supplemented BCAAs 4-5 times a day from my Trutein protein powder. I'm 231 about 70lbs of that is fat according to my Omron body fat scale. So technically my lean body weight is 160lbs
i was working out and was up to 220 and doing verry well i took n.o.xplode preworkout and protien shakes i was injured ina car accsodent and now am getting bk in it after a long wile off down to 197 and i got protien shakes c4 bcaas and amino .....do u think it is a good route with the aminos ,bcaaas, c4,and protien ?
An all around informative article. I am 64 yrs old veteran bodybuilder 6ft, 195 lbs. Mr San Diego, Orange County and Southern Cal...and a list of 2nd and 3rd place competition. Consistent passion in the gym, good clean foods along with a variety of Proteins, including whey/casino powders, a super vitamin/mineral/antioxidants and finally BCAAs before workout with a good creatine. Been my staple routine for decades. Example: at 64 I still bench 3 plates, squat 4 and deadline 5 plates....that's each side of the bar for you beginners. Keep it up. Bodybuilding will enhance every aspect of your life. Has mine over 5 decades of lifting.
I am back in the gym and loving it with my battle with liver cancer (stage 1) chemo and pacemaker.
Can I still use BCAA?
Firstly this is an excellent in depth, well written and 'study backed' article. I do wish (being picky mind you) that articles like this properly referenced the studies that they were quoting to state the facts they are stating. Nevertheless an excellent article.
Secondly......so many people asking about 'I am *** pds/kgs and *** cm/feet tall and I want to lose weight/gain muscle/run marathons/prep for competition. This is an article to instruct you on what BCAA's do, what they are good for and how to use them.
It is not a forum for beginners to enlist help on 'what supplement should I be taking?'. Read ALL THE ARTICLES on a website like this (they are free....find the ones that are of interest to you and read them!).
Bodybuilding/weightlifting/cardio/fat loss etc. are not brain surgery....however the more knowledge you have the better your outcome will be.
I hate to sound like an arrogant twit but every lifter from Arnold to a half decent lifter at your local will tell you the same thing. This rule applies if you are 150kg/350pds or 50kgs/120pds. Any form of exercise whether it is bodybuilding, running a marathon or playing football is 70% DIET, 20% HOW YOU TRAIN AND 10% SUPPLEMENTS (including those who use steroids....jabbing a needle in your quad will do nothing if you aren't eating correct protein/carb/fat amounts). Some will argue those percentages but they are a pretty decent guide.
I fear from reading a large number of these comments that people think that supplements (including BCAA's) are a 'Holy Grail' that are going to save them from the fact that they are eating 1000 calories a day too little/too much.
Personally I learnt a lot from this article and I take BCAA's. I think they are a little over-hyped as a decent brand post workout protein shake will supply sufficient BCAA's without the need to throw a pile of pills or a powder drink down.
However (in my humble opinion) BCAA's and Creatine and Tribulus (waste of money) and Glutamine and just about every other supplement on the shelf are going to be near USELESS if your protein intake and meal timing/variety/content are off.
If you think I am talking rubbish then I can tell you that I am 6 months back into training after a 6 month injury hiatus. In 6 months I have gone from 70kg (154pds) to 105kg (231pds)....(I am 5'11", 178cm). Yes I have been taking Creatine, Glutamine, a variety of Protein Shakes (WPI after workout, WPC during the day, Micellar Casein and/or Calcium Caseinate before bed....and blends of all of them as required) and a Nitric Oxide pre workout booster; and for about the last 3 months I have been taking 3-4gms of BCAA's pre and post workout. Yes I have put on some fat in the process! It is impossible to gain weight that quickly without some fat gain.
However.......my legs have gone from a little over 24 inches to a little over 28 inches, my arms from under 16 inches to 18.5 inches, and my chest measurement from 42ish inches to just under 50 inches....and it is all because of eating 6-8 strict meals a day (very rarely over 100grams of fat), eating from 3500 - 4500 calories a day, and on the once a week 'off day' sometimes getting up to 20,000 calories. The supplementation and the workouts I have been doing certainly help but the DIET is what has made that kind of gain possible. I have never touched a steroid and I never will....I am completely phobic about needles anyway!
Hopefully my point has not been taken as a pile of narcissism; because I am really trying to help and answer all the people asking questions here about 'which supplement should I take?'.
From the gist of the comments here (which are predominantly questions on what should I do rather than comments) most readers have no idea that the answer to all your questions is one word; DIET. Now go and read a dozen nutrition guides and you will be on your way. There are stacks of good nutrition guides on this very site.
Absolutely agree with buff...knowledge is power and have found tons of info here...Diet is everything! Supplements in my mind exist to give your body that little something that your diet may be lacking..but I also believe you can't rely solely on supplements...I'm in no way on expert...I just do a lot of research on this site. For example I currently take daily multi vitamin...I also use creative. I also found an article here that shows you how to make your own high calorie shake using whey protein and a few other protien dense things just about everyone has at home. Being an ecto and getting back into strength training I've done my homework and what my body needs. I suggest everyone read the articles here before you run out and start buying supplements...set a goal....watch your diet...jmo!
your fears were justified. You do sound like an arrogant twit. enjoy your pitiful life
Uh..."before, during, and after" is pretty vague, and I keep seeing the phrase pop up everywhere. If I'm using a supplement, does this mean I drink a third before, a third during, and a third after? Or do I spend my whole paycheck on three bottles a month, so I can keep guzzling it? For an article that is, in all other aspects, quite factually oriented and scientific, this is a bit wonky....
I eat about 3-4 decent size meals. I been told to take 3 caps with each meal? Is that ok?
is it well afect on my weight
Hi, I am taking 100%whey protein isolate which has 10,900mg Bcaas per serving. I am 53 and did not have a period for 18months now I start bleeding.
I'm wondering where would be the best place to buy some BCAA's ?
Can you tell me if its okay to take BCAA"S on my off days , instead of water? should i drink the bcaa's or water?
on a weightloss prg. Hiit cardio inearly morning and some time weight training
no break fast in i trining in embty stomach
how i take bcca
From last 2 years I 'doing gym at that time my weight is 42 kg n now my weight is 65 I have a proper shape but my size is not good what I have to do to increase my size.... is I take some suppliments...
Hello. This may be a dumb question. I see it says about testosterone levels. Does this have any effects on women?
The BCAA's are not a necessity before training if You consume whey during the day.
The difference is basically that BCAA are allready broken down to aminos "ready to absorb" which basically means they are great if You dont take care of Your protein (whey) intake during the day.
There is one moment when they can improve a bit though and thats direcyly after training (or at the end of the workout).
Reason being that You deplete loads of the free aminos during training and You want to quickly refill the depots. I take them during as well together with some speedy carbs to be able to endure my 60-90 minutes of intense workout, its a bit overkill but I am running one year of testing by the rule "better safe than sorry and Ill try anything once no matter the cost".
And there You have it, the reason they sell well is that most people either dont know about the protein synthesis or the take it "just to be sure" I mean everyone wants to gain to the max right. Use those cashloads to buy some great training outfits instead or whatever You prefer, maybe a TV to relax to after the gym :)
Even more so when they add some mumbo jumbo in there basically lowering the levels of BCAA concentration and telling You that its a "more complete" product and then double the price. Bad for You good for them.
Rule of advice.
Buy the pure (around 98% normally) non flavoured 4:1:1 BCAAs without any added stuff. Its normally the cheapest (dont pay for the brand, your just paying for comercials) as well.
A higher price will not make You stronger. Intense workout to the brim and a healthy diet will (and some added nutrition at special moments)
Going around gulping BCAAs all day will just empty you wallet and You will not feel as full as with a whey shake (prefably mixed with some caseine to have both a quick and long drive of protein release). But of course the manufacturer want You to believe that You will become superman if You drink their most expensive product :) (then we have gakkic, m-tor stimulants, ursobol and so on and its a constant flow of new "magic" products). And all the big guys that say that its a great product then? Well do You think they say it for free? But all the reivews on the internet then? Pseudo effect is a strong force. IF You feel strong because You just took that super product it just might help You push your brain to try for one rep more. The other way is to just go for it and focus on what You are doing and dont give in for fatigue or being close to maxed out, You WANT to be maxed out. That last rep more than last time is what will help You gain or that 1,25 Kg extra weight you know You can lift (you just dont know it yet) but it just hurts so much and Your cardio system screams for oxygen and energy and the blood taste starts to cloth Your tongue and You head feels like its about to explode...you want to scream....
Well, then scream if thats what it takes but dont stop!
So to sum up:
WAKE UP TIME
You vitamins and a whey+caseine source
IN BETWEEN TWO MEALS DURIN THE DAY
Creatine (the only thing that helps for sure and normal monohydrate works excellent if You stomach can handle it...plus its the cheapest and most concentrated of all variants)
Sodium bicarbonate (prevents creatine breakdown in the stomach) from the baking shelf - about 1 tsp
Caseine + Whey. I like kvarg (dont know what its called in English but its a milk product sold in the grecery store, cheap and keeps me full for hours) but of course you can buy the powders and mix a shake if You prefer.
ALCAR (1-2 times a day for me, I buy it in pure powder form. A lot cheaper than tiny pills :D)
Not much really, You should be full allready from eating during the day
If You went sloppy on carbs or protein then make sure to eat something that is easy to absorb at least one hour before. A proteing bar. Whey + malto shake. Milk and cocoa with sugar or likewise. And next time DONT BE SLOPPY because it will not work as good as when You fill up during the day. Its just way to minimize the damage.
BCAA or Whey-shake
+ Speedy carbs (i.e. maltodextrine or fructose - this is the only time You should take fructose BTW since it easily transfers to fat when the body does not need the extra carbs)
+ a meal as soon as possible
- I dont want to go talking about the effect of L-Lycine and Arginine Pyroglutamate...thats a story to long to go through and Young growing people should not use it (and dont need to either).
I am 40 my goal is to gainmuscle so which supplement is best
iam a trainer and iam doing 2 hours of exercise in gym i do take whey protein after my workout. few month after i started to take supplement BCAA capsules, but unknowingly my blood pressure increased and felt very weak and i did missed my training session. so now iam hesitated to take BCAA capsules during workout. so i do want to know whether it is due to intake of BCAA capsules my blood pressure rise? or might be another health issue?
I need Help with this as soon as possible PLEASE.
if anyone is familar with the following products can you please tell me if any of them would have something in them to cause a positive urine(drug court) for testtosterone? PLEASE HELP me figure it out.
Muscletech performance series new AMINO BUILD
Cellucore C4 Extreme workout w/no3
Dymatize nutrition Extended release ELITE XT banana nut
I am cycling as a sport, no time to gym :( I DONT want to pick up any weight at all. Infact I can do by loosing a few kg's.
Therefore my question. Can I also use BCAA during time in the saddle? And after a long ride I take my Whey protein.
Would appreciate your comment.
I am 27 year old male. My weight 80kg, height-5.10. And I want to try bcaa 5000 powder but I have dout. Is it good like no an side-effect.
Wharts the best dosage to take for a 2&half hour training weights session, is it 3 b four & 3 after making a total of 6 a day ? thanks
Hi just been reading about BCAA supplements , I'm female my height is 5"2 my weight is 1141bs been training since January ,weight training .. I'm getting more serious about it but I've got lots to learn my eating isn't great but I am fitting in lots of chicken oily fish eggs and few carbs.. So that I know I need to get right before I start noticing a real difference in strength and muscle. I also having high protein shakes how do I workout how much BCCA I should be taking and how many times a day ... If b really greatfull for a bit of advice please
Recommendation on brand? Powder or capsule? Thx!!
George, no lol. its only raises your testosterone to normal levels.
I have been strength traing hard for the past 3years...now I want to start building more muscle...I weigh 100 lbs....I take BCAA before my workout....should I also drink it after my workout...? Not sure .....
Am 55 years old and hired a trainer to learn the proper body building skills. He suggested to take BCAA to help build muscle. Am a big guy 220Lbs. Also taking meds to maintain regular insulin levels as I was hypoglycemic. Do you know if there would be any side effects as I take insulin regulating meds? Can it be taken with water? I really need a supplement that will give me energy at the gym as sometimes I feel tired and it affects my work out. Any suggestion is appreciated.
I was just wondering if BCAAs would have any sort of effect on the skin considering it does have something to do hormones etc Thanks
steve .........which protein i have to take ...............plz suggest me ...........last 5 years m doing workout..............my bicep size is 16.5 and chest size is 40....and my body is bulk with fat ....
I found myself taking TONS of capsules "supplements" my question is.. Is it ok to pour the capsules into water and then drink or is that taking away from it?? Would be much easier
Hi I bought optimum nutrition 100% whey and I want to know if it's hgh and gmo free? Also I want to know if this is cheating in sports (I play basketball) thank you.