Out of the hundreds of e-mails I get each week, more than half are from people who are interested in knowing which supplements to take or what the best way is to take the supplements they're currently using. So this article will show you when to take some of the top supplements and how to get the most out of them. Creatine, glutamine, and protein are 3 of the top supplements for gaining lean muscle and strength. But what are the best times to take these proven supplements?It might be more helpful to consider the worst times to take BCAA. Leucine activates protein synthesis. That’s not always a good thing. If you are fasting to give your cells a chance to “clean up” damaged proteins, leucine stops the “detoxification” process. BCAA’s also protect certain kinds of cancer cells (especially breast cancer) from apoptosis, the process of “cellular suicide” that would otherwise kill them. If you somehow happened to be protein-deficient, it would help to take leucine supplements after exercise, but usually it’s the carbohydrate that makes a difference.
Muscles need glucose and water to make glycogen to “pump up.” It’s rare that they don’t have access to BCAA’s.So who benefits from BCAA supplements? Elderly people like me who are trying to maintain muscle mass. The older you get, the less efficiently your muscles handle amino acids. Older people, especially men, maintain muscle mass more easily with BCAA supplements.During workouts, they can act as a fuel source, and when the workout is over, they can help build muscle. These effects explain why instructions on BCAA products usually advocate you take them before, during, and after a workout. The more intense and the longer your workout, the more BCAAs will be used for fuel.Hi,when you train fasted only (there are some research that even on that occasion is waste of money). When you eat proteins they ccontain bcaa’s. So everything you heard about bcca’s is marketing.Eat when bulkin 0.8–1g per 1lbs (lean body mass), when cutting 1–1.5g per 1lbs (lean body mass).No one is hitting the gym, lifting heavy weights in the hopes that they look exactly like they did five months before.
If you're already taking BCAAs, you should see high performance as you incorporate them into your daily supplement routine. That being said, have you ever wondered what is the best time to take BCAAs? The Branched-Chain Amino Acids are three essential amino acids that your body cannot produce on its own. They are responsible for supporting muscle growth and stopping fatigue. They work as both a fuel source and as a building block for muscle. They are amazing aminos! There are three times a day you should be considering taking BCAAs. When you wake up, your body begins to break down muscle. This is because of the fast that you have had while you slept. If you are trying to bulk and build muscle, then this is a very good time to take 5-10 g of BCAAs. This will give you a three-pronged benefit: Waking up is hard to our bodies. We just spent a long time in a lowered metabolic state. When all of the metabolic processes come back online, our bodies need extra fuel to start functioning.
This is one of the reasons that breakfast is so important. If you aren't eating breakfast, then the least you can do is supplement with a protein shake that has a minimum of 5 g BCAAs. If your current powder doesn't list the BCAA content, throw it out and get some that does list it. Or get some pure BCAAs. Before and after workout, nutrition is important. It is vital that you give your body enough fuel to meet the demands of your lifting routine. The same is true when you are done. Without proper nutrition, you will never see the performance increases that you are looking for. You may wonder, before or after? Well, in this case there is no best time to take BCAAs. Before and after are equally important. If you drink 5-10 g BCAAs before your workout, you will ensure that your body has everything that it needs to get through your workout without using your muscle as fuel. Get ready, because it is about to get really easy. After the workout, you want to take the same dosage of 5-10 g of BCAAs.
This is going to help your muscles repair all of the damage you just inflicted when you did your workout. So Really What's The Hype? Ok, most people know that proper diet and exercise are going to be the key to seeing the performance gains that they want. Supplementation may give you a tiny boost, but typically not a huge one. 33% of all muscle tissue consists of the three amino acids found in BCAAs. That is a very targeted dosage. It's like sending your muscles a bomb of nutrition during and after your workouts. Why is there a best time to take BCAAs? Shouldn't it just matter if you are simply getting them in your system? Unfortunately, the answer is no! Your body is a machine that relies on timing. Releasing the right nutrients at the right time keeps you going, or stops you from working. If you have to choose, depending on your goal there is a best time to take BCAAs. If you want to delay the burn out that you feel at the end of a workout, then the best time to take BCAAs is right before you work out.
If you want to skip the soreness that you feel after a workout, then the best time to take BCAAs is right when you finish. Taking BCAAs at both of these times is going to release that targeted dose of nutrients to your body at exactly the right time: Try the timed method of use with BCAAs and see how it works for you. BPI Sports Best BCAA Powder, Watermelon Ice, 10.58-OunceWhen it comes to BCAAS, or aminos for short, there are multiple ways to go about taking them. Now I like to break it into Best case scenario, Better-case scenario, a good scenario, and then a bad scenario.Best case scenario, you take HIGH quality BCAAS, before during and after your workout. This ensures maximal effect, increases the body’s ability to build muscle and burn fat with the supplements. On days that you aren’t training, take it in between a meal or before bed.The second best scenario, is taking the aminos before and after your workout, following the same instructions on rest days.The third best scenario is just to take them either before or after, I personally prefer to take them after, if Im only going to take them once, with my post workout protein.