mg per kg of body weight), both when losing weight and when gaining muscle mass. It is usually taken 1-3 times a day. Smaller doses of BCAAs are also effective, but may not fully cover the needs of the body. Many BCAA manufacturers deceive their customers and produce BCAAs in small dosages for the same amount (I must say, not a small amount). So pay attention to the dosage of BCAAs on the package. In general, BCAAs are quite an expensive protein per gram. Therefore, during the mass-gaining cycle, I don’t see much point in taking this sports supplement at all, because. BCAA needs can be completely covered by regular food. On "drying" the matter is different, you can easily not gain the required amount of BCAAs with limited calories, so this can slow down the fat burning process, due to a decrease in the secretion of LEPTIN. Reception of BCAA is most preferable precisely on the “drying”. Will taking BCAA supplements improve mass gain? Probably yes. A little, but it will improve. You may not even notice if your daily diet is rich enough in animal proteins. As I said above, there is not much point in spending money on BCAAs during mass gain (with a sufficient amount of animal protein intake, of course). About the ratio of BCAA amino acids If you are still going to buy this supplement, then you will come across a mysterious inscription (proportion) of BCAA, for example: 2:1:1 or 8:1:1. As you understand, LEUCIN is taken for 2 or 8! This ratio shows what content of leucine in relation to the other two amino acids (L-Valine and L-Isoleucine) is in the supplement. It would seem that since leucine is the king among amino acids, then it is necessary to take proportions of 8:1:1 or even 16:1:1, but do not rush, friends. Baylor University studies showed that pure leucine increased protein synthesis in the body quite high compared to placebo, but BCAAs (all three amino acids) increased it EVEN MORE! Therefore, the most rational ratio is 2:1:1 (in extreme cases, 4:1:1). It has been proven that VALINE relieves fatigue during training, and ISOLEUCINE, as a result of Japanese studies, showed an excellent fat-burning effect (during a high-calorie diet, mice eating isoleucine gained less fat). How to Take Creatine with BCAAs I'm surprised, to be honest, what confuses people about taking BCAAs with creatine. I personally do not see any barriers to this. By the way, I have already told in detail in one of my articles about creatine monohydrate and what it is for. From there we can conclude that the best time to take creatine is: IN THE MORNING, a teaspoon of creatine in a glass of sweet juice 500 ml on an empty stomach. Or AFTER WORKOUT, also with sweet juice. In my opinion, it is more convenient in the morning. I got up, diluted creatine in juice, drank it, and that's it, I forgot. BCAAs and CREATINE are all PROTEINS! They match perfectly. BCAAs can be thrown straight into juice, along with creatine. Or drink 5-10 minutes later, there is not much difference. The only obstacle, it seems to me, is that I advise you to use BCAAs precisely “drying” (and even then it’s not necessary, because it’s a little expensive), and 500 ml of sweet juice can become an obstacle to fat burning when drying. quite high raises the level of insulin, which stops lipolysis and fat oxidation. But for many, especially ectomorphs (thin by nature), this is not a barrier at all, so drink to your health. There is nothing more to say on this issue, Creatine and BCAAs go well together, don’t be afraid to drink. And in general, BCAA goes well with ANY KIND OF SPORTS NUTRITION! Which BCAA is better to choose Rely on the following factors: Composition + Amino acid ratio (I mentioned the ratio above); Form (as you prefer, powder or capsules with tablets); Price (Sometimes the price is too high, it’s simply unrealistic, but you shouldn’t take suspiciously cheap ones either); Firm (last but not least, the brand is important, but it plays a far from key role); How to determine that BCAAs are of high quality The following factors are typical here: If BCAAs are pure, they form a small film on the water and do not completely dissolve when stirred. BCAAs taste slightly bitter. What is on the label and actually should match. Packaging must be of high quality and sealed according to factory standards. Check the expiration date. Products containing BCAAs There is nothing easier than tossing a few BCAA capsules and drinking water or diluting the powder in water, but a person cannot constantly eat supplements alone, so care must be taken to get BCAAs from food (although, I must say that this is not at all difficult). Here are the foods with the most BCAAs: Chicken fillet, ground beef, salmon, tuna, beef steak, tilapia = 6g BCAAs per 150g. Turkey = 5g BCAAs per 150g. One chicken egg = 1g BCAAs. As you understand, it is not so difficult to get enough BCAAs, but the lack can be obtained from supplements. Conclusions I would like to summarize a little all of the above, so that you have a complete picture on this issue. BCAAs are branched-chain amino acids (LEUCINE, ISOLEUCINE, VALINE). The fact that BCAAs work has been proven by many studies. When losing weight, BCAAs promote the secretion of LEPTIN, which allows you to accelerate fat burning. BCAAs are more preferred on the dry than on the bulk. Although, if you do not count the money, it will not hurt. Creatine and BCAAs work great together. Drink, don't be afraid. Products containing BCAAs are almost all types of animal protein. Do I drink BCAAs? I must say that at the moment, yes. But this is not a panacea for weight loss or weight gain. With them, losing weight is a little "more fun." But in general. I have two cans of BCAAs gathering dust, one with powder, the second with capsules (pretty cool jar from Universal Nutrition, presented for my birthday
I drink a little, when I don’t forget or when there is no opportunity to eat fully, then BCAA + protein is the most. Work out with iron, eat right, sleep well, drink sports supplements if necessary and you will be happy, friends.