The recommended dose to gain weight and strength: the dose of BCAA is 5gr to 10gr, to be divided before and during the weight training session. For dry, the dosage of these amino acids will be 3gr to 5gr per day.
BCAAs are a very special combination of only three amino acids, at a ratio of 2: 1: 1
- L-Leucine 300 mg;
- L-isoleucine 150 mg;
- L-Valine 150 mg.
When and how to take your BCAA?
- As part of a dry: take 3 to 5 grams per day, to distribute throughout the day.
- As part of a search for muscle volume, or strength: use 5 gr to 10 gr, to distribute before and during the training of bodybuilding, if possible, mixed with a source of fast carbohydrates. You can also add 5 to 10 gr at the end of the bodybuilding session, mixed with your whey (this is especially interesting for the leucine they contain, which maximizes the effects of whey)
Objectives of BCAA
The purpose of this 2nd use respecting such an assay of BCAA is to have energy during the session, and to avoid catabolism due to physical exertion. By reducing muscle exhaustion and catabolism during exercise, BCAAs also facilitate recovery.
If you are dry, you can combine these two approaches: BCAA in the day to improve fat loss, and BCAAs around training, for better muscle gains without catabolism.
The effect on energy is very clear, with BCAA, you significantly reduce the feeling of fatigue during the session, and avoid the effect of shot pumps. This is especially true for workouts of more than 45 minutes, below this duration, taking BCAA will be of little interest.
Prepare a drink with a dose of BCAA, and a source of carbohydrates. Drink 30% of this drink about 15 minutes before your bodybuilding session and the rest in small sips throughout the workout.
BCAAs are one of the supplements that should be used by all bodybuilding practitioners. It is an effective and easy to use product.
Note that you can eat them in the form of capsules (more convenient but more expensive) or in the form of powder.