BCAA administration principles
BCAA not only take into raising muscle mass, but also burn fat. BCAA burning fat will help preserve more muscle mass (if the recovery is poor, burning fat, muscle mass decreases);
BCAA must take each day as a building material for muscles, and muscle recovery and growth not only training days;
If your finances and limited finances can not afford to take BCAA's every day, then just take your training days, during which the amino acids are the most necessary: before and after your workout and before bedtime or between meals in the evening;
More intensive (more difficult) exercise, the greater the need for the BCAA;
Do not take large doses of BCAAs at the same time, preferably daily intake Split into several parts and take a different time. The optimal dose of 3 to 8g, depending on your weight, exercise intensity, diet and time when you are taking, for example.: Before and after workouts BCAAs need more than any other time, so that you can take higher doses, and at other times - lower;
If your diet is dominated by proteins derived from food and only a small part of the protein to collect whey protein (eg 20%) - you will need to consume more BCAA than in the case, when your diet is protein intake of whey protein is greater (eg, 40 %). This is due to the fact that whey protein has a higher biological value - to better influence muscle recovery.
Training Days
BCAAs are most needed during training, when a serious physical stress. Take a portion of BCAA 20-30min before workout and immediately after serving, to help ensure effective protection of lean muscle mass after fracture, a faster recovery after exercise and reduced muscle fatigue during training. Also, you can use in other ways, mixing and prieštreniruotinę potreniruotinę portions together and all the while sipping a drink during a workout. Which method you choose - the difference will not work, so do so as you soak up the comfortable and most importantly the right dose of BCAA during training for some.
Next in importance is time - time after your workout. Drink one serving of BCAA in the evening between meals or at bedtime.
On training days, consume a total of 10 g to 20 g BCAAs.
Free training days
Currently still ongoing recovery and muscle growth, so that the muscles still need building materials, and between them and the BCAA. Free days consume 2-3 servings of BCAAs in the morning and between meals. Take BCAA at the time when the stomach is tuštesnis - thus the uptake will be better. After you eat a can of BCAA after 30 minutes. Take free days from 10 to 15 g BCAAs.
How do I know how much I need to consume BCAA's during the day?
Experiment: Take Home 10 g of BCAAs per day and monitor your recovery. If the recovery has improved significantly - excellent, 10 grams of BCAAs you enough. If you feel that recovery is not sufficient - to increase the dose of 15 grams per day and then watch for their recovery.
You can also try to use praprastinta scheme, using 5 g of a 30 kg body weight per day. So if you weigh 60 kg - consume 10 grams a day. If you weigh 90 kg - consume 15 grams a day. Of course, only a small weight factor, since BCAA need a change from the intensity of your workouts and diets, but it can still be a good guide to set the required quantity.
Tips and comments
In whatever form BCAA's are (liquid, powder, tablets, capsules) - the effect is no different, with both capsules and a powder - you will need to consume the same amount of BCAAs;
Liquid BCAA - BCAA neekonomiškiausia same form. Tablets and capsules - a little less expensive form. Powder - usually the cheapest form. So, if your finances limited - buy BCAA powder form;
Liquid BCAA is exactly the same as the BCAA powder, packed in water and dissolved, so you buy BCAA powders you can make the most liquid. That's what you buy BCAA liquid solution is uneconomic in any case;
Do not be fooled if you see that the portion size of 10 grams or so, it does not mean that both BCAA's there. Before you buy BCAA, pay attention to the composition. If you buy the powder or liquid with flavors of BCAA, and then see how much% of the total mixture of BCAA (leucine, valine, and Isoleucine put together). If the BCAAs account for 70% of the mix, then you After you get 10 grams 7 grams of BCAAs. Taking capsules or tablets, containing as much as look at BCAA per capsule / tablet, and under which you can set how many tablets per day should be taken;
There are products that have improved the chemical composition of the BCAA (BCAA-eg-ethyl ester or the BCAA-alpha-Ketoglutarate). Take a note that you have a product consists of a simple BCAA, or improved the composition. Generally improved the composition of the BCAA have a couple of times to take a lower dose, use only the time and frequency remains the same.
BCAAs can be used with all dietary supplements together (protein, creatine, amino acid complexes, energy, etc.), do not take with food;
BCAA can drink with water or juice, just drink the milk. Take a portion of at least 100 ml of fluid content is not more important - in particular, that during the day use sufficiently liquid;
BCAAs can be used continuously, do not need breaks.
The article discussed consumed the BCAA levels for those who are naturally engaged in sports (ie, do not use steroids). Taking steroids BCAA requirement is increased, as well as other nutrients.
Specify the quantities are approximate, so experiment and find content that works best for you. Do not forget - just use BCAAs not lead to good recovery, if your diet is poor, because it is only a small part of your diet. For best results, it is important to align all the good nutrition.
Studies have shown that even with higher than 1 g / kg dose of BCAAs, there is no toxicity. BCAA is a safe supplement that can be used in larger quantities than that, but remember moderation - more is not necessarily better.