BCAA, also known as Branch Chain Amino Acids, are three different amino acids of leucine, isoleucine, and valine that make up over 35% of the bodies essential amino acid base. Effectively, they are called “essential” amino acids because the body cannot produce them on its own, and must get it from outside sources. Those two outside sources could either be through your diet, or taking BCAA supplements.
Benefits of BCAA
Supplements containing BCAA have been very popular both for physical fitness enthusiasts, and individuals in general because of the wide amounts of benefits that it provides. Most of these benefits are related to muscle development and strength, but BCAA also has significantly more positive side effects on the human body that cause people who do not even workout to take it. However, many times people don’t know how much of a BCAA supplement they should take, and when they should take one.
What Dose of BCAA Should You Use?
The dosage of BCAA you should take is really dependent up on what goals you have behind a BCAA supplement. For example, if you were looking to build and strengthen your current muscle base, it would be recommended to take around 2 to 10 grams of BCAA a day to see the best results. However, if you are not physically active and just want BCAA to help with either muscle atrophy or hormone control, it would be recommended to take more around 1 to 5 grams of BCAA per day. However, this would change if you were someone who is not very active, but already consuming a high protein diet. This would mean that you if are not physically active and you eat a lot of meat and dairy products, then BCAA supplements probably should be avoided as you are already probably consuming enough of the essential amino acids your body needs in your diet.
BCAA and Bodybuilding
Now if you are a body builder, or some other form of athlete, it is also important to know when to take your BCAA dosage to get the best results. Since BCAA helps with building up muscles before a workout and helps them with recover after a workout, you will want to separate your daily dosage of BCAA in two. Then what you want to do is take half of your BCAA supplement before you workout, and then take the other half afterwards.
Muscle Gain and BCCA
If you are looking to have some serious gains in the gyms and are aggressive about your BCAA supplementation, you will want to take around 10 grams of BCAA on each day you workout. How you maximize the benefits of this dosage is take 5 grams of BCAA before your workout to get your muscles amped up through the energy provided by the leucine amino acid. Now after you go through your workout and are finished, you should then consume 5 more grams of BCAA to help alleviate muscle damage, and help your rebuild your muscle fibers. Granted, if you are taking BCAA as strictly a supplement for the health benefits and you have a diet that is low in protein and meat, your dosage can be anywhere between 1 and 5 grams of BCAA. This can be taken at anytime and all at once if you would like. The only time it would be beneficial to “split” your daily dosage of BCAA in two is if you were going to perform a physical workout of some sort. However, as always with anything supplement related, if you are unsure about how much to take, or what dosage is best for you, be sure to consult with a doctor or health professional before doing so.
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