BCAAs for Bodybuilding
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Escrito por: mattriggs
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Data: Sat, 19 Mar 2011 |
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Branched chain amino acid or BCAA supplements have become increasingly popular with strength coaches and fitness nutrition experts in the past few years. The 3 BCAAs, leucine, isoleucine, and valine are popular for both gaining muscle mass and losing body fat.
The best results with branched chain amino acids come in high doses. It is not uncommon for athletes to take 20 to 30 grams of BCAAs per day to get the results they are after.
So how do they work and why do they work so well? Leucine regulates protein synthesis by keeping protein in usable forms. It prevents protein from being degraded in the body. Also, leucine keeps glucose from being used as fuel. It's not just leucine that helps with protein synthesis, all 3 BCAAs assist in synthesizing protein.
BCAAs also play a role peri workout aka during training as an insulin mimicker. Insulin is a very anabolic hormone and it is wise for insulin to be utilized when trying to gain muscle mass. Growth hormone (GH) can also increase with BCAA supplements taken peri workout. The increase in these to hormones keep your body anti catabolic so you won't lose any of the precious muscle tissue you have trained so hard to gain.
During dieting, branched chain aminos can be a source of energy. Some athletes prefer to use BCAAs when dieting. This allows for a lower calorie intake without having to worry about losing muscle tissue as mentioned above. A reduction in body fat is also to be expected, specifically body fat in the abdomen.
Other benefits of BCAAs include lower cortisol levels, decreased muscle soreness, and increases in strength.
BCAA dosage
Higher doses of branched chain amino acids work best. The more, the better for the most part. I suggest at least 20 grams of BCAAs per day....more if you can. I would probably top out at 40 to 50 grams per day. Also, make sure you include the amounts of BCAAs that are taken your protein powders. Most protein powders contain several grams of BCAAs per serving. That way you won't have to use BCAA supplements as much. BCAA supplements are not cheap and they don't taste good at all. So keep that in mind when you are setting up your supplement regimen.
When is the best time to take BCAA supplements?
You can take BCAAs before, during, and after workouts. I like to spread them out throughout the day with a higher dose during and after my workouts. Recently, taking branched chain aminos during your workout has become very popular. Supplement companies are now starting to produce peri workout formulas that include higher amounts of BCAAs in them.
Try taking them several ways to see what works best for you. I would suggest at least taking them during and after the workouts for better results.
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