I've been looking around for info about BCAA dosages and it seems that 20g a day is the bare minimum most suggest. Does this seem correct or is it still too low? I did read somewhere that as high as 40 g/day. Appreciate the help.
20g of bcaa ed is okay, 30g ed is good, 40g is great but starting to get expensive. i personally do about 35g of bcaa ed, i would think most people do 30-35g ed.
I would do 25grams of bcaa's and another 25grams ofthan the rest protein.
For around workouts
.17g of BCAA's per kilo of bodyweight: pre, peri, and post wo. This formula is recommended by Dr Eric Serrano & Dr. Mauro Di Pasquale based off an Italian study.
I also take 10g in the morning, so that puts me at 50g+ a day
I take between 25-35 grams a day depending on whether I am working out or not.
I probably get more than that from food and my whey shakes.
10g pre workout, 10g post workout and 10g before bed is optimal, IMO.
To much is bad for you. You will desensitize on leucine 4 grams is where it's per serving.
Good question. Medical studies for my body weight show beneficial effect (recovering from surgery) at 40g. Whether long term dosage is effective is more questionable: in which case you would need to cycle.
Another stat is that 10g BCAA = 40g whey: I think thats just a rule of thumb.
PP are releasing dipeptides - which look very interesting indeed. It almost looks like the body want dipeptides rather than single amino acids. Dipeptides vs. BCAA would be interesting.
I think the only way to go is dose regularly and watch recovery time/ gains. At present I'm using 200g whey per day (approx. 140g protein? - I forget the conversion) a few dipeptides (PreMax) and no BCAA.
I'm certain heavy protein intake is central to muscle recovery time, whether the best route is BCAA vs. dipeptides vs. whey vs. meat vs. cost is a difficult one. If 10g BCAA=40g whey than 40g BCAA + 200g whey per day is 200g+ of pure protein per day. Not sure if you can calculate like that but you get the gist.
I personally think this is the most important question in optimal muscle building: how to balance your cash/time/stomach capacity to maximize gains, given you don't subscribe to a "whole food only" ethos.
Actually I can part answer the question above.
If you buy whey in the UK at a regular store - the finest quality US BCAA isn't much more expensive! Crazy. In fact regular BCAA is just as expensive....
The answer is to go for bulk whey purchase or else live in the US!
Do not go gentle into that good night...Rage! Rage! against the dying of the light!!
Coo. Thanks for the information.
Look At fhe power point it will answer all your questions about leucine.
4g maximizes the response.* there is no use for more, if anything exercise will sensitize you to the anabolic response and you might require less actually during a work out.
Did any one actually look at the powerpoint?
I currently use leucine + BCAAs post workout and just BCAAs throughout the rest of the day.
So based on the study 4 grams every 4 hours elicts mps weather it's from food or a supplement. 4 grams times even 8 times or 10 times would be 32 and 40 grams respectfully. Night time do something like a time release bcaa at 8 grams over 8 hours of sleep. Read the study as I have revised my dose too.