[beebab]

i've been reading up on lots of different methods of dosing BCAAs and am having a hard time deciding on the most optimal way to take them.

1) one theory advises loading up a gallon jug with anywhere between 10 and 20+ grams of BCAAs to drink throughout the day, between meals...

2) yet another theory proposes loading up on BCAAs and some extra Leucine relatively - immediately pre workout, while continuing to sip them intra workout.

3) for the purposes of cutting extra calories, another method suggests subbing equivalent amounts of BCAAs for pre and PWO protein meals.

4) another theory says, drink them during the night if you wake up.

which of these theories is the BEST??? but most importantly, why and how does one determine the efficacy of BCAAs and these dosing protocols?

personally, i have been toying with the idea of having a full meal about 2 hours before my workout, then sipping on a BCAA/ Leucine mix an hr - 45 min before my workout, without extra protein. Then following my workout, I'd combine a modest scoop of whey (~30g) with about 16 oz. white grape juice and another 10 or so grams of BCAAs.

does this sound reasonable, or no? my logic is this... whey is not specifically an anti-catabolic. the purpose of having a quick pre workout snack is to give the body fuel for the workout while hopefully blunt the adverse effects of cortisol, which will increase during resistance exercise. so, why not replace a small fraction of whey with an equivalent amount of BCAAs? not only will this provide the body an anti-catabolic, but it will also eliminate some added calories from whey...

ALSO, would it not be better just to buy bulk Essential Amino Acids instead of BCAAs separately, since BCAAs technically won't work optimally without the presence of these other aminos?

Thanks in advance for replies

[dsade]

Put it this way...a steady stream of BCAAs (especially Leucine) will keep you anti-catabolic and slightly anabolic. Anytime this is desirable (pretty much ALL the time) and you are not engaged in meal consumption is a good time.

During/Post workout and at times of fasting (during the night) are both ideal times. They are cheap enough to experiment with what contributes to your best effects.

[beebab]

Originally Posted by dsade

Put it this way...a steady stream of BCAAs (especially Leucine) will keep you anti-catabolic and slightly anabolic. Anytime this is desirable (pretty much ALL the time) and you are not engaged in meal consumption is a good time.

During/Post workout and at times of fasting (during the night) are both ideal times. They are cheap enough to experiment with what contributes to your best effects.

true. i've considered drinking BCAAs throughout the day, but since I eat every 3 hours I figured my food consumption would be sufficient enough to prevent any significant catabolism during the day. if you were to gear more towards a cutting diet however, then perhaps you could space your meals out an extra hr or so and fill in the gaps with BCAAs...

i am willing to experiment with different methods. but before I make any purchases, do you think it would be more economical to buy bulk EAAs, which already contain BCAAs, rather than solely bulk BCAAs?
either that or i was also considering getting bulk EAAs and mixing in a small tub of BCAAs for extra aminos.

[dsade]

Originally Posted by beebab

true. i've considered drinking BCAAs throughout the day, but since I eat every 3 hours I figured my food consumption would be sufficient enough to prevent any significant catabolism during the day. if you were to gear more towards a cutting diet however, then perhaps you could space your meals out an extra hr or so and fill in the gaps with BCAAs...

i am willing to experiment with different methods. but before I make any purchases, do you think it would be more economical to buy bulk EAAs, which already contain BCAAs, rather than solely bulk BCAAs?
either that or i was also considering getting bulk EAAs and mixing in a small tub of BCAAs for extra aminos.

Either way is economical. I prefer using BCAAs over EAAs.

[TheLittleGuy]

not that this is the best or only way to do it but, i sip on bcaa's durring w.o. and imediatly after with whey,dextrose,and bcaa

[nycste]

bcaas are soo cheap esp if you throwin

bulk taurine
bulk leucine
bulk beta alanine

just make a few bottles with alittle in each and drink that all day long instead of plan water, drink it pre workout, during workout and post workout, drink it while you sleep. its really simple.

[FitModel]

I take BCAA power pre and during workout, and sometimes if I havn't had a bed time protein shake I'll take some capsules prior to bed. . .

[beebab]

Originally Posted by dsade

Either way is economical. I prefer using BCAAs over EAAs.

will BCAAs alone work fine without the presence of other essential aminos?

[beebab]

Originally Posted by nycste

bcaas are soo cheap esp if you throwin

bulk taurine
bulk leucine
bulk beta alanine

just make a few bottles with alittle in each and drink that all day long instead of plan water, drink it pre workout, during workout and post workout, drink it while you sleep. its really simple.

hmm... i'm really attracted to this idea. i was always planning on adding some extra leucine to the mix. what would be the optimal serving of taurine and beta alanine for this context?

[nycste]

Originally Posted by beebab

hmm... i'm really attracted to this idea. i was always planning on adding some extra leucine to the mix. what would be the optimal serving of taurine and beta alanine for this context?

lets say u were gonna make 3 drinks


id say 2-5g taurine for maybe a pick me up, and its other benefits along with 2-3g BA, and 1-2 scoops bcaas and 1 scoop leucine

im no expect

and creatine mono + citrulline malate ftw for 1-2 drinks

[beebab]

Originally Posted by nycste

lets say u were gonna make 3 drinks


id say 2-5g taurine for maybe a pick me up, and its other benefits along with 2-3g BA, and 1-2 scoops bcaas and 1 scoop leucine

im no expect

and creatine mono + citrulline malate ftw for 1-2 drinks

are taurine and beta alanine meant to work synergistically with BCAAs to any extent? what would be the net benefits of mixing taurine and beta alanine with BCAAs?

[Rodja]

Originally Posted by beebab

are taurine and beta alanine meant to work synergistically with BCAAs to any extent? what would be the net benefits of mixing taurine and beta alanine with BCAAs?

Taurine and BA are great, inexpensive ergogenic aids, especially while cutting. I do not think that there is a direct synergy between them, but they make a great stack.

[nelix]

Sorry, I don't like BCAA, EAA forever!

[beebab]

Originally Posted by Rodja

Taurine and BA are great, inexpensive ergogenic aids, especially while cutting. I do not think that there is a direct synergy between them, but they make a great stack.

hey rodja. yeah i didn't think there was any direct synergy either, but i do like the idea of using these for more of a cutting scheme. to me, an effective plan for a cutter might be to cut out a couple meals and eat every 4 or so hours, as opposed to every 3, and replace those lost meals with BCAA enriched shakes.

anybody have any experience with something similar to this?

[beebab]

Originally Posted by nelix

Sorry, I don't like BCAA, EAA forever!

haha y not?

[KingMeso]

What would be the ideal dosing per day for BCAAs (As far as milligram wise)?

Also, is there any absorption difference between powder/lliquid vs. caps? I'm a cap head!