BCAA's Dosage

[Graphite]

Well, Im going to be dosing some BCAA's during my cut. Not exactly sure how much I shold take to maintain lean body mass.

Active Ingredients:
(Amount per 3 (2 gram) scoops)
L-Leucine - 2,500mg
L-Valine - 1,500mg
L-Isoleucine - 1,000mg
L-Glutamine - 1,000mg
Vitamin B6 (Pyridoxine HCl) - 2mg

so how much servings of this should I take and what time during the day. Im new to taking BCAA's.

 

[Lifterforlife]

Research studies have concluded that a dosage of 0.2g BCAAs per kilogram of bodyweight is effective for positive effects on lean muscle gain, strength and fat loss.

Another important thng to note.....the ratio of Leucine to Isoleucine and Valine is of extreme importance maybe more than the amount.

 

[Graphite]

Whats a good ratio?

 

[cheeseball]

Leucine is the big player, generally you want a 2:2:1 Leu, IsoLeu, Valine. And I would try and take it 10 minutes before and during workouts. Depending on your wait I would start with 15-20 grams. On off days, just make sure you take them on an empty stomach and give them a bit to get into the bloodstream.

 

[Lifterforlife]

Leucine is the big player, generally you want a 2:2:1 Leu, IsoLeu, Valine. And I would try and take it 10 minutes before and during workouts. Depending on your wait I would start with 15-20 grams. On off days, just make sure you take them on an empty stomach and give them a bit to get into the bloodstream.

Thanks for fielding that one. Nice post. K to you.

 

[Graphite]

Thanks bro, I appreciate it.. I'm saving this on my computer.

 

[cheeseball]

No problem

 

[harbinator]

So what is a good brand of BCAA's that already has the proper ratios?

 

[Lifterforlife]

Beverly of course makes a good one, or you can get Scivation Extend(powder). Great stuff, they did a good job disguising the taste also. (the taste of bcaa's is pretty nasty, and do not mix well) Either the grape or watermelon are good.



You could buy your own also in bulk from places like bulk nutrition.

*****I should edit this to add I prefer the ready made mix for a couple reasons, one as mentioned is mixability and taste, and the other is B6 is normally included in the optimal amount for take up.

 

[harbinator]

What about BCAA tabs?