Comments for taking BCAAs
Roc note 2023: I now take 0.5g once a day. Elsewhere on my site I explain how that dosage is likely to reduce sarcopenia (elderly muscle wasting). 5g a dose reduces muscle damage after a workout, but also turns on the mTOR pathway, which accelerates aging.
Nutrients, 2018 – BCAAs reduce muscle soreness in scientific study. Average self-reported training time of 7.3 ± 2.1 hr per week. 6 g BCAAs per dose. BCAA supplemented individuals reported less soreness (p < 0.01) at the 48 and 72 hr time-points.
From Johnny: I use Doctor’s Best. After beginning to take branch chain amino acids, 1 scoop (5 gm) about 15 min before weight/resistance workouts, and again as part of the high-protein meal after workouts, it appeared to result in increased muscle growth and a feeling of having more muscle. About the same time I began working the triceps (overhead triceps extensions), and it appeared to grow the triceps larger.
Paul: Don’t workout so hard that your muscles need repair, and take a BCAA daily dosage of only about 2gm.
From KU MD: BCAA’s have been used for many years to help muscle growth with resistance exercise/training (RT). Often used during exercise with citrulline/arginine to enhance delivery of the BCAA’ s into muscle. Post exercise glycogen needs to be restored with 30 minute post exercise. Best are the most simple forms of glucose/carbs like maltodextrin or glucose in powder ( liquid form). Usually the carb-protein ratio is about 3:1. Must be in liquid form. Most have that available to drink immediately post exercise. The 30 minute post “EX Window: usually does not involve insulin to move glucose into muscle cells. Many will drink a carb-whey protein drink and or eat a carb -high protein meal 2-3 hours later. Best source of protein with the highest BIOL VALUE is beef derived pure protein ( Carnivor etc). Has Better Nitrogen Retention than whey. With aging we all know that Sarcopenia is a horrible problem. Try to avoid Sarcopenia by doing RT along with proper protein /BCAA supplementation.
