2023-07-06 11:05:32
What is the recommended dosage?
Here is the “million dollar question” related to essential amino acids of the moment.
Let’s try to give a concise answer.
Nutrition experts suggest that Recommended dose of BCAAs is 144mg x Kg of body weight.
For example, if you weigh 75 kg, you should ingest around 11g of BCAAs.
However, sometimes it happens that: doses below 3g per day give significant results in some people while in others, with about 50 kg of lean fat, they report notable benefits with doses of approximately 10g.
Therefore, for formulas that correspond to ratios of 2:1:1, an amount of 20-30g can be very beneficial, which will be divided into several doses a day.
But, what is the ratio of BCAAs?
The ratio refers to the amount of leucine, valine, and isoleucine that a BCAA supplement provides. It is expressed like this: A:B:C, where:
A -> amount of leucine.B y C -> amount of isoleucine/valine.Amount per serviceL-Leucine2260 mgL-Isoleucine1130mgL-Valine1130mg
This would be an example of Instant BCAAs 2:1:1 2.0 from RawSeries.
What is the best ratio of BCAAs?
At HSN, we believe that the 12:1:1 ratio, with the highest amount of Leucine, is the best option.
Our justification for the high ratio is due to the fact that, by virtue of the latest investigations and reviews carried out:
«…Of all the interest captured by BCAAs, leucine is considered the main inducer of acute changes in protein translation (in other words, the main one responsible for promoting protein synthesis). In this context, Dreyer et al. and other studies have shown that leucine supplementation after resistance training can increase mTOR signaling and protein translation (synthesis)…”
“…Leucine, in particular, is recognized as a cornerstone that, when provided in the correct amounts (3-6 g) activates the mTORC1 complex…”
When to take BCAA amino acids in your training routine?
There are several existing strategies for the administration of this supplement, which allows us to talk about the Per-workout supplementation (before, during and/or post-training)the most appropriate option, according to our criteria.
Before training
We begin this section with the option of fasted traininga practice that will be intensely reinforced in the event that you add the amino acid triplet in question.
This shot, unless you train on an empty stomach, can be substituted to go straight into intra-workout.
As we have explained previously, the use of the ramified helps to save muscle glycogen and preserve the tissues against high intensity physical activities.
You can take BCAAs before your training on an empty stomach.
A viable option is the intake of 5-10 grams of BCAAs between 15 and 20 minutes before the start of sports practice.
During the training
In certain cases, if you have BCAA in powder format, with good solubility and sweetened, you can use it as a intra-workout drink.
As? Mixing the product in a bottle of water and taking short sips during the session.
To these effects, combine the branched ones with a product that gives you energy and hydration quite effectively, it can become your best ally when facing intense and demanding challenges.
Indications:
Mix: 1 Evocarbs 2.0 dispenser for every 500 ml. of water. Add 1 dispenser of Evobcaas 2.0.Toma: Every 45 minutes of intense activity.
Are you looking for a more “powerful” option? There goes an “all-rounder”!
Mix: 1 Evocarbs 2.0 dispenser for every 500 ml. of water. Add ½ scoop of Evobcaas 2.0 and 1 scoop of Evopept 2.0.Toma: Every 45 minutes of intense activity.
after training
Finish training and you need to find an efficient intake of BCAAs. Take note of one more than recommended!
By taking branched chain amino acids after training, you get that they do not have to be digested and that pass directly into the blood, nourishing muscle cells.
What happens then? Well, BCAAs slow down muscle catabolism processes more quickly!
Even if you decide to take protein shakes and other added amino acids (such as glutamine or creatine), the “cocktail” will act in synergy, amplifying protein synthesis from the end of the session and restoring the nitrogen balance!
In what formats can I find them?
Dust: ideal for those who prefer to drink it as a sports drink or mix it with other products, such as carbohydrates, creatine…Capsules: for those who prefer to opt for an effective dose and that they can transport to take anywhere.Tablets: especially indicated to cover nutritional needs, especially in certain types of diets or in a muscle definition process, and to accompany with meals.
Tips and indications
If you do a fasted workouttaking BCAAs before or during exercise is a very interesting strategy in order to reduce the breakdown of muscle mass, especially at high intensity.The standard dose is usually between 5-10 grams per intake of BCAAs.Choose the ratio you need based on your objective.Taking BCAAs can speed recoveryespecially in the muscle definition phase.Choose a quality raw materialpreferably from vegetable fermentation.
As for the decision to take BCAAs at different times, it would respond more to questions of a personal nature.
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