Branched-Chain Amino Acids - How Much Should I Take and When?
Now that you know about all of the benefits of branched-chain amino acids, and the possible side effects, let's take a look at the proper dosages.
I'm sure that some of you are anxious to start using BCAA supplements, so you need to know how much to take and when the best time would be to take them.
So, let's start out by going over how much you need to take.
How Much BCAAs Should You Take?
The estimated recommended daily requirement for branched-chain amino acids is around 31 to 65 milligrams per pound of bodyweight, each day. This is the recommendation for TOTAL intake, not just from BCAAs supplements. Remember that you'll be getting some branched-chain amino acids from the food you eat, and this is the amount that an average body is going to be looking for, in order to get by, day in and day out.
So, if you weigh 100 pounds, then you should aim to get at least 3.1 grams (3,100 milligrams) to 6.5 grams (6,500 milligrams) of branched-chain amino acids each day.
You also need to be aware that this isn’t a 33%, three-way split for each BCAA; the recommended ratio is that you get 50% leucine, 28% valine and 22% isoleucine. That's the ratio you want to aim to get, so keep that in mind if you're buying each amino acid separately, but you can avoid that hassle and get BCAAs supplements that are already mixed at the recommended ratio.
But how much of your BCAA supplement should you take?
Even though you'll be getting these amino acids from your diet, you may want to supplement with them to help boost your exercise performance. So, if you supplement with pure BCAAs, then you can be sure that you're getting the dosage you want, when you want it. And your best option is going to be buying branched-chain amino acids in powder form; that way you can get them in bulk, for cheap!
And I would recommend that you mix 5 to 15 grams of your BCAAs supplement in a drink, to help boost your performance; this should be plenty for a daily dosage.
When is The Best Time to Supplement with BCAAs?
Now, you might be wondering when you should drink the supplemental drink I just mentioned…
So, the best time for you to consume this beverage is during your workout. This is an ideal time because your body is going to be looking for branched-chain amino acids.
They’re the foundational elements for building muscle and, when you supplement with them in the pure form, your body doesn’t have to break them down. This will allow you to recover faster than if you had consumed protein, or food.
Now, like the magician I am, I'm going to read your mind and guess that you're wondering where you can get some branched-chain amino acid supplements.
And since I'm not one to leave you hanging, I'm going to tell you about 3 of the top rated branched-chain amino acid supplements. This should help get you started in the right direction.
© 2010 Ben Guinter
More by this Author
If you want a quick workout that will spark tons of new muscle growth in your legs then you need to try out this squat jump workout!
The results are in... Which supplement is better; creatine or glutamine? Read this to find out!
Here are six of the best reasons to visit the Western United States!