I’ve been doing lots of reading on muscle performance, recovery, anti-catabolism and anabolism.
All the readings I’ve done discuss the benefits of BCAA’s.
I’m thinking of purchasing additional BCAA’s to add into my diet.
MY ? is this:
How many mg’s or g’s should I consume?
When? Obviously pre and post workout.
And does the form of BCAA matter? example: liquid, powder or capsules?
Poliquin is a big proponent of consuming them DURING a workout. It really depends on who / what you read as to when, how much, what form is the best as it is a topic that has been widely discussed here on T-Nation but no real hard and fast answer…The best option might be to try different things and see what works best for you!
AA
I consume 5g
Workout days: Meal 1
5g BCAA
Meal 2
5g BCAA
Pre/During Wkt Shake
(contains BCAAs)
Post Wkt Shake (Same)
Meal 4
Meal 5
5g BCAAs
Meal 6 (Casein Shake)
Non-Workout days: 5g BCAAs btwn all
meals
MNguns-
I think you should indeed look into some BCAA supplementation. According to Poliquin and his clients’ performances, he recommends upwards of 15 grams before, during, AND after! I don’t know if you have looked into purchasing BCAA’s yet, but they aren’t exactly a “dollar a dozen”! 45 grams a day I think is a bit ridiculous.
Also, remember that BCAA’s (isoleucine, leucine, and valine) are essential aminos. Therefore they are contained in most animal protein sources and especially in whey/casein supplements. So, if you are eating lot’s of whole proteins and supplementing to hit your 1.5 X BW in grams per day (which is almost a must) then you are already consuming them in decent quantities.
From what I’ve read from several sources, benefits are seen when consuming a MINIMUM of 7 grams PWO, when they are needed the most. I consume 10 grams with my PWO shake just to be on the safe side. I honestly cannot see a visual difference, but I have been able to retain most of my LBM mass while hardcore cutting.
Then again, keep in mind that supplements tend to work in synergy. Meaning, there is an additive effect, not usually a singular effect as if you were only taking AAS where you would likely gain muscle without having all your nutritional/supplemental bases covered. Therefore, adequate calories from protein and healthy fats are a must, hydration and vitamin/mineral intake must also be optimum before you consider supplementing with more specific compounds.
Bottom line is that from the advice of top trainers I think they *can" help, but I don’t think it’s necessary to consume gobs of BCAA’s just because one particular top trainer recommends them. If I were you, I might try 10 grams PWO for 6 weeks (with a consistent diet). Then try 10 grams twice a day for 6 weeks (with the same diet) and see if there is a marked difference in your physique.
TopSirloin
What form of BCAA do you use?
And what do you pay?
I don’t get too caught up in this brand is better than that brand, unless we are talking about supplements beyond food, as in drugs. As for food-related supplements like creatine and BCAA’s I stick to Optimum Nutrition. I think they are a good middle of the road company over-all, so I trust that their products are decent. I mostly shop online, they are about 50% off retail on most items. I just bought ON’s BCAA powder. It’s got 300 grams (60, 5 gram servings).
TS