Thread: BCAA's

Originally Posted by Toughenuff

Are BCAA's an essential supplement to take if ur training for size?

atm im just taking a multi-vitamin, whey, EFAs and just sum no-xplode before workouts. Thanks!

Your whey protein has BCAA's in it already. It's not that important for size, but for cutting, it can help out pretty good.

i disagree a bit. study after study continues to come out showing how free form aminos are better than whole proteins. in my opinion if you can afford to add then to your regimine, do it. eaa's pre, bcaa's during/post.

Originally Posted by nni

i disagree a bit. study after study continues to come out showing how free form aminos are better than whole proteins. in my opinion if you can afford to add then to your regimine, do it. eaa's pre, bcaa's during/post.

Reason why I said not so much for size is when your bulking, you don't have to worry as much for protein as you do carbs, and even fats. BCAA's aren't worthless for bulking, but you notice the results better when your cutting.

Originally Posted by Toughenuff

Are BCAA's an essential supplement to take if ur training for size?

atm im just taking a multi-vitamin, whey, EFAs and just sum no-xplode before workouts. Thanks!

looking at ur current supp list u dont look like u have al lot of extra cash , than i wouldnt but i know it helps. i think capsules are better cuz of the easy popping but the powders are way better deals.

1fast400.com is the way to go if you want to save alot of money buying in bulk powders.

does the protein sustain (by designer) have BCAA's in it?

Originally Posted by runlift22

does the protein sustain (by designer) have BCAA's in it?

all protein powders are comprised of amino acids, however sustain does not contain free form amino acids such as bcaa's.

Originally Posted by runlift22

does the protein sustain (by designer) have BCAA's in it?

Sustain does seem to be a very good product no matter what though.

Originally Posted by BigPapaPump68

Sustain does seem to be a very good product no matter what though.

you should taste it, its great.

Originally Posted by nni

you should taste it, its great.

I have, bulk nutrition has great deals on it

I take it post workout with oats and dex or oats and banana because it has a great mix of whey and casein, which has been proven to be the most effective I think post workout, right?

Originally Posted by runlift22

I take it post workout with oats and dex or oats and banana because it has a great mix of whey and casein, which has been proven to be the most effective I think post workout, right?

Sounds good, but casein is a slow digesting protein that would be more beneficial for you before bed.

Originally Posted by runlift22

I take it post workout with oats and dex or oats and banana because it has a great mix of whey and casein, which has been proven to be the most effective I think post workout, right?

casein is more for pre bed, or during the day in between meals, however there is a school of thought that dose prefer casein post workout. i dont agree, ds put out replenish for post workout protein.

Charles Poliquin on BCAA's

4. The Miracle Of BCAA's

I strongly recommend that all of you use additional branched chain amino acid (BCAA) supplements (leucine, isoleucine, and valine), especially if your goal is to increase your lean body mass. I have learned several nutritional facts about the BCAA group from Eric Serrano, M.D., and Mauro Di Pasquale, M.D., and I have been using BCAAs with athletes who have difficulty gaining size.

It is not uncommon for individuals to gain 10 lbs. of muscle in 3-5 weeks of copious branched chain amino acid supplementation. Why does BCAA supplementation work so well? Consider:

1. Leucine is an important regulator of protein synthesis by reducing protein degradation in humans. Leucine spares glucose as fuel.
2. BCAAs promote protein synthesis.
3. BCAAs consumed during training raise growth hormone and insulin, hence the increased anti-catabolism and anabolism from BCAAs.
4. The BCAAs, unlike the other amino acids, can be used as a form of energy by muscle cells.
5. Carli et al. [1992] showed that supplementing with branched chain amino acids prior to a workout not only prevented a decrease in post-workout testosterone levels, but actually seemed to facilitate an increase in testosterone levels following exercise.
6. BCAA administration has a growth effect by enhancing the testosterone/cortisol ratio.
7. BCAA administration reduces exercise-induced increases in the muscle concentration of tyrosine and phenylalanine. This indicates that there is a decreased net rate of protein degradation during exercise.
8. Post workout soreness is reduced when you use BCAAs during training.
9. An Italian study on natural bodybuilders revealed that 0.2 g of BCAA per kg of bodyweight 30 minutes before workouts and 30 minutes after workouts led to greater increases in lean body mass, and strength gains in the bench press and squat.
10. BCAAs will decrease body fat (especially visceral fat, the fat that accumulates inside the abdomen and results in that beer gut look).

I recommend taking 0.44 gram of BCAAs per kilogram of bodyweight. If you weigh 90 kilograms (198 lbs.), that is about 40 grams of branched chain amino acids/day. If you are on a restricted budget, ingest 20 grams, or don't bother.

Over the years I have experimented with varying BCAA protocols - using them before, during and after workouts. My observations are that it is best to ingest them throughout the workout. This is as simple as taking 2-3 tablets between sets.

It was with this type of dosage, that we observed gains of up to 10 lbs. of lean body mass in just 3-4 weeks using this protocol!

Originally Posted by Xel

Charles Poliquin on BCAA's

i find this to be slightly overkill to proclaim that the addition of bcaas alone can add 10 lbs. of muscle in 3-5 weeks. I am not saying it is not possible, i just dont want novices to get the wrong impression.

bulk leucine pre or post workout is a good cost effective alternative to bcaas as well.

i have found bcaas most effectively utilized on a cut or while doing cardio and especially empty stomach cardio

Originally Posted by RB12

i find this to be slightly overkill to proclaim that the addition of bcaas alone can add 10 lbs. of muscle in 3-5 weeks. I am not saying it is not possible, i just dont want novices to get the wrong impression.

bulk leucine pre or post workout is a good cost effective alternative to bcaas as well.

i have found bcaas most effectively utilized on a cut or while doing cardio and especially empty stomach cardio

On a cut is when you usually notice the affects from the BCAA's.