How and when to take BCAAs?

What is the recommended dose?

Here is the “million dollar question” related to the essential amino acids of the moment.

Let us try to give a concise answer.

Nutrition experts suggest that the recommended dose of BCAAs is at a rate of 144mg x kg body weight.

However, it is sometimes the case that: doses below 3g daily give significant results in some people while others, with around 50 kg of lean fat, report notable benefits with doses of around 10g.

But what is the BCAA ratio?

The ratio refers to the amount of leucine, valine and isoleucine provided by a branched amino acid supplement. It is expressed as follows: A:B:C, where:

• A -> amount of leucine.
• B and C -> amount of isoleucine/valine.

This would be an example of Instant BCAAs 2:1:1 2.0 by RawSeries.

What is the best BCAA ratio?

At HSN, we believe that the 12:1:1 ratio, with a higher amount of leucine, is the best option.

Our justification for the high ratio is based on the latest research and reviews:

“…Of all the interest captured by BCAAs, leucine is considered to be the main inducer of acute changes in protein translation (in other words, the main player in promoting protein synthesis). In this context, Dreyer et al. and other studies have shown that leucine supplementation after strength training can increase mTOR signalling and protein translation (synthesis)…”

“…Leucine, in particular, is recognised as a cornerstone that, when provided in the correct amounts (3-6 g), activates the mTORC1 complex…”

When to take BCAAs in your training routine?

There are several existing strategies for the administration of this supplement, which allows us to speak of Peri-training Supplementation (before, during and/or after training), the most appropriate option according to our criteria.

Before training

We begin this section with the option of training on an empty stomach, a practice that will be intensely reinforced if you add the triplet of amino acids that concerns us.

This intake, unless you are training on an empty stomach, can be substituted to directly target intra-workout.

As explained above, the use of branched chain amino acids helps to conserve muscle glycogen and preserve tissues for high-intensity physical activity.

You can take BCAAs before your workout on an empty stomach.

During training

In certain cases, if you have BCAAs in powder form, with good solubility and sweetened, you can use it as an intra-workout drink.

How? By mixing the product in a bottle of water and taking short sips for the duration of the session.

For this purpose, combining branched chain amino acids with a product that provides energy and hydration in a very effective way can become your best ally when facing intense and demanding challenges.

Indications:

Are you looking for a more powerful option? Here’s an “all-rounder”!

After training

You finish your training and need to find an efficient intake of BCAAs. Take note of a highly recommended one!

By taking branched-chain amino acids after training, you ensure that they do not have to be digested and pass directly into the bloodstream, thus nourishing the muscle cells.

What happens then? Well, BCAAs slow down muscle catabolism processes more quickly!

What formats are available?

Advice and recommendations

Related Entries

• Why take BCAAs or Branched Chain Amino Acids.
• BCAAs and Endurance Sports.
• BCAAs and Ornithine, improves response capacity.
• BCAAs in Definition.