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BCAA help for newbie please!!

eugegall

New member
Hi All,

Im currently on a cut but im trying not to lose any mass, A friend suggested i take some BCAA pills. Please can someone help me out with a few question i have?

1) How much protein is in each pill?
2) When do i take these pills during the day?
3) Do i take them on off days and cardio days?

Here is the contents of the pills i currently have.
Amount per 3 pills:
Leucine: 1500mg
Isloeucine: 750mg
Valine: 750mg
Vitamin B6 (Pyridoxine HCI) 12mg


Thank in advance.
 
3 caps = 1 dose

Workout days:
2 doses pre workout, 2 dose throughout the day or after workout

Off days:
2 doses two times a day

Always take a dose before cardio.

Start with that and see how you feel. Others may take A LOT more in daily.

Lots of information out there on Branched Chain Amino Acids (BCAA's)
 
Just take 7-10g of Leucine
 
Every gram of Bcaa is 1g of protein.
You need min of 5g in a sitting to get the desired effects of protein synthesis ect, which is 2.5g of leucine. Take them before and after workouts. Some like them during but there is no research saying either way is better then the other. So do what you prefer. No need to take them on off days. If you want to i would take them first thing in the morning and before bed. First thing, pre-wo, post-wo, and before bed are some ideal times. Others take them between meals 4-5 hrs apart.
 
5g in morning
5g pre-workout
10-15g post-workout
5g bed time
 
I'm actually doing a BCAA log right now and am comparing it to multiple other brands. I also include dosing and other pertinent info in case you're interested. Invalid Link Removed
 
There is a lot of off information in this thread
 
Powercage said:
There is a lot of off information in this thread
Click to expand...

My dosage is based off of Dr. Layne Norton's studies on free-form BCAAs.

Would link/10 but not enough posts, not hard to find though.
 
Ya Boy A said:
My dosage is based off of Dr. Layne Norton's studies on free-form BCAAs.

Would link/10 but not enough posts, not hard to find though.
Click to expand...

First off, you are either using old information or misinterpreting his work.

Nowhere did you mention the 2 hour postprandial dosing protocol that he has been suggesting recently to prevent a refractory response via a 5g spike.

You have some enormous dosages for no reason when meals will provide BCAAs as well. Your postworkout addition of 15g of BCAAs to what Im assuming would be protein or preferably a meal would be overkill. No reason for the morning and night dosages, eat food.


Intraworkout is just fine for a stroking method for BCAAs as well.

Its just rife with oddities, but you werent the only one I was referring to
 
Powercage said:
First off, you are either using old information or misinterpreting his work.

Nowhere did you mention the 2 hour postprandial dosing protocol that he has been suggesting recently to prevent a refractory response via a 5g spike.

You have some enormous dosages for no reason when meals will provide BCAAs as well. Your postworkout addition of 15g of BCAAs to what Im assuming would be protein or preferably a meal would be overkill


Intraworkout is just fine for a stroking method for BCAAs as well.

Its just rife with oddities
Click to expand...

The only post-workout meal I have is 50g of carbs in the form of oatmeal, 2 hours later that's followed by my regular meal.

Link to where you read this?
 
Powercage said:
First off, you are either using old information or misinterpreting his work.

Nowhere did you mention the 2 hour postprandial dosing protocol that he has been suggesting recently to prevent a refractory response via a 5g spike.

You have some enormous dosages for no reason when meals will provide BCAAs as well. Your postworkout addition of 15g of BCAAs to what Im assuming would be protein or preferably a meal would be overkill


Intraworkout is just fine for a stroking method for BCAAs as well.

Its just rife with oddities, but you werent the only one I was referring to
Click to expand...

yep, the two mark seems to have been the key time frame for the MPS boost via his study.

The suggested amount in Layne's study (for everyone's benefit in this thread) is .05 g of leucine per kg of bodyweight. Also, isoleucine and valine are important because a high intake of leucine depletes them.
 
Ya Boy A said:
The only post-workout meal I have is 50g of carbs in the form of oatmeal, 2 hours later that's followed by my regular meal.

Link to where you read this?
Click to expand...

His recent studies. If you can find a Scivation rep, ask them for a link to his study for BCAA usage in between meals. They usually have them on hotkey.
 
kingjameskjf said:
yep, the two mark seems to have been the key time frame for the MPS boost via his study.

The suggested amount in Layne's study (for everyone's benefit in this thread) is .05 g of leucine per kg of bodyweight. Also, isoleucine and valine are important because a high intake of leucine depletes them.
Click to expand...



Eh, he tried to simplify it to ~3g Leucine for general purposes (just trying to save people from having to do math). If you are larger you may need more. And obviously with dosages of isoleucine and valine alongside


That last point you just made is another thing I was referring to earlier about misinformation in this thread. Suggesting 7g of straight leucine isnt the smartest move on a cut.
 
Powercage said:
His recent studies. If you can find a Scivation rep, ask them for a link to his study for BCAA usage in between meals. They usually have them on hotkey.
Click to expand...

linked the thread ^^^ where he posts his article and talks about it in great detail...just have to skim through the typical bb trash.

Powercage said:
Eh, he tried to simplify it to 3g Leucine for general purposes (just trying to save people from having to do math). If you are larger you may need more


That last point you just made is another thing I was saddened with in this thread. Suggesting 7g of straight leucine isnt the smartest move on a cut.
Click to expand...

I agree with you, just trying to expound on it! ;)
 
kingjameskjf said:
linked the thread ^^^ where he posts his article and talks about it in great detail...just have to skim through the typical bb trash.



I agree with you, just trying to expound on it! ;)
Click to expand...

Thanks for the link. I honestly spent 30 seconds looking for one of those threads then gave up ;)
 
Alright thanks guys
 
Now before there is misinterpreting of what we have talked about, supplementing with straight leucine isnt a bad idea in my mind on a bulk/maintenance


You will have quite a bit of circulating BCAAs in your system for the leucine to use. It can help with anabolism during these periods. This is why I choose BCAA products with a higher leucine ratio (or just straight leucine) on a bulk/maintenance

Stuff with a 2:1:1 ratio is not really needed on a bulk, but closer to a (2-4):1:1 ratio appears to be more beneficial on a cut because you are nutritionally deficient compared to a maintenance/bulk and will hence have less BCAA intake from your diet
 
Also OP, how many servings per container are you getting with those pills?
 
eugegall said:
270 Pills per tub!

Cheers all for the info. So much to learn.
Click to expand...

How many PER SERVING, though? It will say on the container.

Alot of times the serving size is a lot of pills with BCAA tablet products.

ALOT easier to get your aminos in a powder or other version than pill form, imo
 
We established 3 pills/serving, so 90 servings.

Also thanks for the link, james. I had been looking for this mysterious study for a damn long time. I have no idea how my googling skills failed me.
 
Torobestia said:
We established 3 pills/serving, so 90 servings.

Also thanks for the link, james. I had been looking for this mysterious study for a damn long time. I have no idea how my googling skills failed me.
Click to expand...

NP bro! I try to save the studies I find pertinent and know I'll refer back to.
 
eugegall said:
270 Pills per tub!

Cheers all for the info. So much to learn.
Click to expand...

Torobestia said:
We established 3 pills/serving, so 90 servings.
Click to expand...

Those servings dont mean anything if they dont equal out to 5g of BCAA. You need 5g at one time. So ignore the serving recommendations on the tub and figure out how many pills it takes to hit that 5g. Thats what you should be taking at one time (of just leucine, isoleucine and valine)


You should be taking at least 5-6 of your pills at one time (not 3).
 
Powercage said:
Those servings dont mean anything if they dont equal out to 5g of BCAA. You need 5g at one time. So ignore the serving recommendations on the tub and figure out how many pills it takes to hit that 5g. Thats what you should be taking at one time (of just leucine, isoleucine and valine)


You should be taking at least 5-6 of your pills at one time (not 3).
Click to expand...

Agreed. From OP it looks like a serving is 3g, or 1g of 2:1:1 per pill so 5 pills would be best at a time if you're following a LN protocol.
 
Powercage said:
Now before there is misinterpreting of what we have talked about, supplementing with straight leucine isnt a bad idea in my mind on a bulk/maintenance


You will have quite a bit of circulating BCAAs in your system for the leucine to use. It can help with anabolism during these periods. This is why I choose BCAA products with a higher leucine ratio (or just straight leucine) on a bulk/maintenance

Stuff with a 2:1:1 ratio is not really needed on a bulk, but closer to a (2-4):1:1 ratio appears to be more beneficial on a cut because you are nutritionally deficient compared to a maintenance/bulk and will hence have less BCAA intake from your diet
Click to expand...

8:1:1 is where its at for me. Modern BCAA is the only one I have seen to capture this ratio.

Pure leucine is good as well IF you have enough circulating iso and val. Supplementing without them may actually be antagonistic to their resorption. So I like 8:1:1 because it ensures enough is available
 
nattydisaster said:
8:1:1 is where its at for me. Modern BCAA is the only one I have seen to capture this ratio.

Pure leucine is good as well IF you have enough circulating iso and val. Supplementing without them may actually be antagonistic to their resorption. So I like 8:1:1 because it ensures enough is available
Click to expand...



This doesnt make sense on a cut if you have been following any of Layne's work

You basically just restated what I said except you said you like Modern BCAA...which again is not a good idea on a cut. If you are going to buy a bulk supplement, might as well just get straight Leucine on a bulk instead of an 8:1:1 ratio (and yes, you will have enough isoleucine and valine on a bulk to benefit from intelligent straight leucine dosing).

There are good 8:1:1 intras out there, but I would never spend the money on a straight 8:1:1 BCAA ratio bulk product. It just doesnt make sense with how effective a straight Leucine product is for the pricetag (and no, you wont have an issue with depleting your isoleucine and valine reserves unless you are massively superdosing your bulk leucine)
 
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