BCAA Supplements Guide: Powders, Benefits & Best Products

BCAA Supplements Guide
The BCAA Supplements Guide teaches you everything you need to know about BCAAs and their impact on muscle building, recovery, fat loss and performance.
  • What BCAAs are, and how they impact performance and muscle building.
  • Why leucine, isoleucine, and valine are essential and must be obtained through diet.
  • How studies back the effectiveness of BCAAs upon improving performance.
  • How BCAAs positively impact testosterone levels when taken pre-workout.
  • The benefits of supplementing with BCAAs during fat loss.
  • The recommended daily BCAAs dosage.

In the quest to build muscle, people can't seem to get enough protein. We eat copious amounts of chicken, steak, eggs, and fish to get it. We isolate the various types of proteins like whey and casein and make them into powders to take advantage of different digestion rates. We don't stop there though, we then isolate individual amino acids that protein is comprised of and consume them separately as well.

Even the most serious of lifters are left wondering why they need to take additional amino acids when they are already getting so many amino acids in all the protein they are consuming. The truth is that individual amino acids can influence muscle growth through a variety of different pathways, and of all the amino acids none have been shown to be more important than the branched chain amino acids.

Branched chain amino acid supplements (BCAAs) have been around longer than others such as creatine and beta-alanine, but few realized the full range of their capabilities regarding muscle growth and performance. Branched chain amino acids have jumped to the forefront of research in recent years and the results have been turning heads within the bodybuilding world. We now know that BCAAs go far beyond simply being building blocks for muscle tissue and can affect muscle growth through pathways few thought possible.

What Are BCAAs?

The BCAAs are leucine, isoleucine, and valine. The name "branched-chain amino acids" is derived from the structure of these compounds. Each one has a forked outcropping that looks a bit like a branch, hence the name branched chain amino acids..The three BCAAs are incredibly essential and actually fall into the category of essential amino acids. Essential amino acids are amino acids that the body cannot synthesize on its own and therefore must get adequate amounts through dietary sources. In fact, even though there are about 20 amino acids that the muscles use for growth, the BCAAs comprise roughly a third of the aminos within muscle tissue. So if muscle growth is your goal BCAAs are a must.

Types Of BCAAs

1. BCAA Powders

The most common way BCAAs are consumed is in powder form. BCAA powders began as straight unflavored powders that you could mix with protein, post-workout or other supplements. These straight powders tasted horrible and could ruin the flavor of even the best tasting protein powder! Today BCAA powders are manufactured by almost every big brand and come in a huge array of delicious flavors. See best BCAA supplements page for top 10.

2. BCAA Capsules/Pills

Another popular way to buy BCAA supplements is in capsule or pill form. Generally these products are not as common as BCAA powders because in order to get the required dosage of BCAAs you have to take quite a few pills and the disgestion time is generally slower than powders. In addition, BCAA pills tend to be larger than most other pill supplements.

BCAAs & Metabolism

BCAAs & Metabolism

It may not seem like the metabolic process of different amino acids matters as long as the end point is muscle tissue. The truth is that the manner in which amino acids are metabolized plays a large role in their functions within the body. The metabolism of BCAAs is different that the metabolic processes of other amino acids. What truly makes the BCAAs special is how they are metabolized. While most amino acids are metabolized in the liver BCAAs are metabolized primarily by muscle. Despite their structural similarities the three branched chain amino acids have different metabolic routes. The breakdown of leucine is accomplished solely through fat pathways.  Valine is broken down solely through carbohydrate pathways, and isoleucine through both. The different metabolic pathways of these three amino acids lead to varying requirements for each.

BCAAs, unlike most other amino acids, are metabolized in within muscle tissue, allowing them to be oxidized (used as energy) by muscle cells to produce cellular energy in the form of ATP. ATP is the primary source of energy that fuels muscle contraction and allows you to lift weights.

The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around the time of your workout routine.

The unique metabolic processes, requirements, and versatility of BCAAs allow them to impact nearly every aspect of training.

BCAAs and Performance

BCAAs & Performance

Improving performance during training is of utmost importance no matter what your goals. If you are an athlete, improved performance will help you in your sport of choice during actual competition. Improved performance is just as important to bodybuilders since improved performance translates into more weight lifted for more reps, which eventually translates into more muscle growth.

BCAAs have been proven in many studies to be a potent performance enhancer, and as previously mentioned, BCAAs make a great energy source for working muscles because of their unique metabolism. This can have a positive impact on performance. Not only can BCAAs be used as energy themselves but they also enhance fat oxidation in glycogen depleted subjects. This allows individuals to train harder for longer without fatigue due to the higher energy demands being met. This goes for both high intensity training as well as endurance training.

Another way that BCAAs can enhance performance is through their ability to spare glycogen during training. Found as stored carbohydrates within muscle tissue and the liver, glycogen is the favored fuel source for working muscles engaged in high intensity exercise. This makes glycogen availability and preservation vitally important if you wish to continue to train hard for longer periods of time. Studies have shown that by ingesting BCAAs before and during training glycogen levels can be spared by 25%. It is thought that the ingestion of BCAAs boosts blood alanine levels which gets converted to glucose in the liver and then sent back to working muscle to be used as fuel. This glycogen sparing effect of BCAAs will not only allow for longer more intense training sessions but also allows for faster recovery leading to a better workout tomorrow.

BCAAs Effects On Hormones

They are the primary determinant for how much muscle someone will build. They are what separate top level bodybuilders from the rest, elite athletes from everyone else, and cause the muscular differences between men and women. They are hormones! The hormones that are of most importance to us as serious lifters are anabolic hormones. Anabolic hormones are hormones within the body that promote protein synthesis (muscle growth), and the most notable anabolic hormones are testosterone, insulin, and growth hormone (GH). These hormones play a large role in controlling your muscle building destiny. Luckily it has been shown that BCAA intake can have a positive effect on anabolic hormone release.

Testosterone may be the most well know of the anabolic hormones. BCAAs can have a positive impact on testosterone levels when consumed pre-training. During intense training it is normal for testosterone levels to rise. After training is ceased testosterone levels will begin to fall back to normal baseline levels. Studies have shown that when athletes were given BCAAs prior to training, post-workout testosterone levels remained elevated for several hours, whereas the control groups noticed a significant drop in testosterone once training ceased. This can go a long way to maximizing growth from every single training session.

Ingestion of BCAAs not only increases testosterone in the post-training period but also builds muscle by improving the body’s testosterone to cortisol ratio. While testosterone is an anabolic hormone and promotes muscle growth, cortisol is a catabolic hormone and breaks down muscle tissue. Anyone looking to build muscle will want testosterone levels to remain high while minimizing the release of cortisol. It has recently been found that taking BCAAs while resistance training results in significantly higher testosterone levels with a lower creatine kinase and cortisol response. This leads to more muscle tissue being built and less muscle tissue being broken down.

Lastly, the amino acid leucine has also shown promise for increasing insulin sensitivity. Essentially, insulin sensitivity ensures that the insulin within your body maintains its effectiveness. This leads to easier fat loss, more muscle growth, and defense against diabetes.

As a natural lifters it is important to take advantage of every opportunity we get to optimize anabolic hormone levels. BCAAs are a safe and effective way to naturally manipulate hormone levels leading to greater results all around.

BCAAs and Fat Loss

BCAAs & Fat Loss

The effects of BCAA intake on fat loss is something that has only been explored in more recent years. Newer research is showing that BCAAs can have a positive effect on fat loss. This doesn’t mean you can eat pizza at every meal with a side of BCAAs and the fat will just melt away though. BCAAs seem to maximize fat loss when one is already on a fat loss diet. On any fat loss diet, carbohydrates will need to be lowered to some degree. It seems that BCAAs ability to spare glycogen and increase insulin sensitivity may play a role in speeding up the results of a fat loss plan.

BCAAs should also be used as a supplement during any fat loss plan because of the muscle preserving effects. On any calorie restricted plan muscle tissue loss is a serious concern that must be addressed. All of the positive effects that BCAAs have on muscle growth will also serve to protect muscle during periods of calorie restriction. It is always important to remember that anything which builds muscle will also preserve muscle.

BCAAs As Signaling Molecules

Last, but most certainly not least, of BCAAs many functions is their ability to act as signaling molecules within the body. This has been bringing about some of the most exciting new research within the bodybuilding community in recent years. To get an understanding of how important this is you must first understand the role of protein within the body.

It has long been known that amino acids act as substrate for muscle tissue. This essentially means that when you consume protein, your body will take the amino acids from that protein to compose muscle tissue and other proteins. This is why people often refer to amino acids as building blocks. BCAAs have been proven to be much more than simple building blocks though. Within recent years it has been discovered that BCAAs, particularly leucine, act to send signals to the body that inform it to build muscle.

One of the ways leucine works to signal muscle growth is through it’s interaction with mTOR which stands for mammalian target of rapamycin. The mTOR is located within the cells and, among other things, is responsible for detecting an excess of amino acids. It has been shown to play a key role in regulating muscle hypertrophy (growth). Though this process is not entirely understood, the mTOR pathway has been discovered to be extremely sensitive to the amino acid leucine. Recent tests have shown that when leucine is taken orally it activates mTOR, which activates protein synthesis (muscle growth), and increases a cell’s capacity to produce new proteins (muscle tissue). This means that along with resistance training there is a way to send messages that control growth right at the cellular level. This is truly exciting news.

Many people will ask “If leucine has the greatest effect on muscle growth, then why not take take leucine alone without isoleucine and valine?” It has consistently been shown that the greatest results in protein synthesis are seen when a 2:1:1 ratio of leucine, isoleucine, and valine are taken. When leucine is taken alone it can lower concentrations of the other two amino acids.

It is also important to note, although BCAAs can act to signal muscle growth, there must be a full spectrum of amino acids to act as substrate for muscle growth. This means that you can send signals to your body to build muscle all you want, but if it has nothing to build with you are out of luck. So make sure you ingest enough whole protein every day.

BCAA Dosages

BCAA Dosages

The most important times to ingest BCAA’s are times are before, during, and after training. Here are effective dosages for intake around training.

Bodyweight and BCAA Intake
  • 150 lbs. or less - 3 grams before, during, and after training.
  • 151 lbs. or more - 5 grams before, during, and after training.

Although before, during and after training is the most important time to take in BCAA’s there are other times of the day that they are of use. For extra benefit BCAA’s can be taken throughout the day in addition to the BCAA’s taken around training time. This will further increase protein synthesis and reduce muscle tissue breakdown.

Bodyweight and BCAA Intake
  • 150 lbs. or less - 10 grams before, during, and after training.
  • 151 lbs. or more - 15 grams before, during, and after training.

This dosage should be split up throughout the day and taken at breakfast, between meals, and before bed.

Conclusion

New and exciting research is still being conducted on BCAAs and their applications to muscle growth, fat loss, and performance. There are not many supplements in existence that have the ability to affect growth and performance through as many different pathways as BCAAs. While BCAAs have proven benefits as a building block of muscle tissue, their benefits as signaling molecules are truly just being understood. In time BCAAs may just prove to be the most valuable supplement at our disposal. So the next time someone accuses you of being just another meathead talking about protein all the time, you can show them that it is more than just eating plates of chicken and beef…it’s science!

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212 Comments+ Post Comment

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Posted Thu, 04/16/2015 - 00:30
Katie

Hey there! I am just starting to supplement for the first time & have bought BCAAs. I am very excited about the benefits of BCAAs! I am not a body builder by any means. I am however trying to finally get some abs & sexy shoulders & arms in my life! Something that been really difficult no matter how hard I have worked the past. I am confused on the dosage & frequency of BCAAs. For my purposes should I be consuming 3 grams or 10 grams, & does that mean 10grams each time you take it, or 10 grams total for the day?

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Posted Sat, 04/11/2015 - 23:58
Mary

Hi I was wanting some advice on the Isopure zero carb protein powders. I was going to use it as a meal replacement, but still use my bcaa supplement pre and post workout. The issue I have is that isopure has bcaa included in it. Would that be too much bcaa in a day?

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Posted Sat, 03/14/2015 - 03:40
sanjay sahu

I m a thin boy want to gain some mass I m taking mass gainer and doing a heavy workout for 2 or 3 hours did u recommend me to take BCAA

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Posted Thu, 02/05/2015 - 03:55
rathod

Hi
I am a middle distance runner.
Can i take this bcaa and what is the perfect dosage?
(if bcaa is in the form of soft gels)

Plz reply

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Posted Sun, 01/18/2015 - 12:08
Zana

Hi Steven
I'm contacting you on behalf of my 30y/old brother
With a question on recommended dose for BCAA and creatine
He weighs 100kg, is 1.91m tall and has 17%body fat.
His workouts have been on and off
Should there be anything you would like to suggest please do so
Thank you kindly

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Posted Sat, 01/10/2015 - 18:24
tasha

I love this article. Well research and written with knowledge. Awesome work. For the first time in 10years of training, I'm taking BCAA for extra benefits. Steve do you have any similar research on protein supplement please? If so can u attach links. Cheers.

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Posted Fri, 01/09/2015 - 02:45
Eric

This confuses me.
"Bodyweight and BCAA Intake

150 lbs. or less - 3 grams before, during, and after training.
151 lbs. or more - 5 grams before, during, and after training.

Although before, during and after training is the most important time to take in BCAA’s there are other times of the day that they are of use. For extra benefit BCAA’s can be taken throughout the day in addition to the BCAA’s taken around training time. This will further increase protein synthesis and reduce muscle tissue breakdown.

Bodyweight and BCAA Intake

150 lbs. or less - 10 grams before, during, and after training.
151 lbs. or more - 15 grams before, during, and after training.
This dosage should be split up throughout the day and taken at breakfast, between meals, and before bed."

I consume roughly 5.6g of supplemented BCAAs 4-5 times a day from my Trutein protein powder. I'm 231 about 70lbs of that is fat according to my Omron body fat scale. So technically my lean body weight is 160lbs

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Posted Fri, 12/26/2014 - 20:30
Goodwin

i was working out and was up to 220 and doing verry well i took n.o.xplode preworkout and protien shakes i was injured ina car accsodent and now am getting bk in it after a long wile off down to 197 and i got protien shakes c4 bcaas and amino .....do u think it is a good route with the aminos ,bcaaas, c4,and protien ?

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Posted Thu, 12/25/2014 - 22:26
william conner

An all around informative article. I am 64 yrs old veteran bodybuilder 6ft, 195 lbs. Mr San Diego, Orange County and Southern Cal...and a list of 2nd and 3rd place competition. Consistent passion in the gym, good clean foods along with a variety of Proteins, including whey/casino powders, a super vitamin/mineral/antioxidants and finally BCAAs before workout with a good creatine. Been my staple routine for decades. Example: at 64 I still bench 3 plates, squat 4 and deadline 5 plates....that's each side of the bar for you beginners. Keep it up. Bodybuilding will enhance every aspect of your life. Has mine over 5 decades of lifting.

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Posted Sun, 11/02/2014 - 09:30
Andy

I am back in the gym and loving it with my battle with liver cancer (stage 1) chemo and pacemaker.
Can I still use BCAA?

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Posted Fri, 10/31/2014 - 04:59
Captain Buff th...

Firstly this is an excellent in depth, well written and 'study backed' article. I do wish (being picky mind you) that articles like this properly referenced the studies that they were quoting to state the facts they are stating. Nevertheless an excellent article.

Secondly......so many people asking about 'I am *** pds/kgs and *** cm/feet tall and I want to lose weight/gain muscle/run marathons/prep for competition. This is an article to instruct you on what BCAA's do, what they are good for and how to use them.

It is not a forum for beginners to enlist help on 'what supplement should I be taking?'. Read ALL THE ARTICLES on a website like this (they are free....find the ones that are of interest to you and read them!).

Bodybuilding/weightlifting/cardio/fat loss etc. are not brain surgery....however the more knowledge you have the better your outcome will be.

I hate to sound like an arrogant twit but every lifter from Arnold to a half decent lifter at your local will tell you the same thing. This rule applies if you are 150kg/350pds or 50kgs/120pds. Any form of exercise whether it is bodybuilding, running a marathon or playing football is 70% DIET, 20% HOW YOU TRAIN AND 10% SUPPLEMENTS (including those who use steroids....jabbing a needle in your quad will do nothing if you aren't eating correct protein/carb/fat amounts). Some will argue those percentages but they are a pretty decent guide.

I fear from reading a large number of these comments that people think that supplements (including BCAA's) are a 'Holy Grail' that are going to save them from the fact that they are eating 1000 calories a day too little/too much.

Personally I learnt a lot from this article and I take BCAA's. I think they are a little over-hyped as a decent brand post workout protein shake will supply sufficient BCAA's without the need to throw a pile of pills or a powder drink down.

However (in my humble opinion) BCAA's and Creatine and Tribulus (waste of money) and Glutamine and just about every other supplement on the shelf are going to be near USELESS if your protein intake and meal timing/variety/content are off.

If you think I am talking rubbish then I can tell you that I am 6 months back into training after a 6 month injury hiatus. In 6 months I have gone from 70kg (154pds) to 105kg (231pds)....(I am 5'11", 178cm). Yes I have been taking Creatine, Glutamine, a variety of Protein Shakes (WPI after workout, WPC during the day, Micellar Casein and/or Calcium Caseinate before bed....and blends of all of them as required) and a Nitric Oxide pre workout booster; and for about the last 3 months I have been taking 3-4gms of BCAA's pre and post workout. Yes I have put on some fat in the process! It is impossible to gain weight that quickly without some fat gain.

However.......my legs have gone from a little over 24 inches to a little over 28 inches, my arms from under 16 inches to 18.5 inches, and my chest measurement from 42ish inches to just under 50 inches....and it is all because of eating 6-8 strict meals a day (very rarely over 100grams of fat), eating from 3500 - 4500 calories a day, and on the once a week 'off day' sometimes getting up to 20,000 calories. The supplementation and the workouts I have been doing certainly help but the DIET is what has made that kind of gain possible. I have never touched a steroid and I never will....I am completely phobic about needles anyway!

Hopefully my point has not been taken as a pile of narcissism; because I am really trying to help and answer all the people asking questions here about 'which supplement should I take?'.

From the gist of the comments here (which are predominantly questions on what should I do rather than comments) most readers have no idea that the answer to all your questions is one word; DIET. Now go and read a dozen nutrition guides and you will be on your way. There are stacks of good nutrition guides on this very site.

Peace guys

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Posted Sat, 07/18/2015 - 16:28
Bill

Absolutely agree with buff...knowledge is power and have found tons of info here...Diet is everything! Supplements in my mind exist to give your body that little something that your diet may be lacking..but I also believe you can't rely solely on supplements...I'm in no way on expert...I just do a lot of research on this site. For example I currently take daily multi vitamin...I also use creative. I also found an article here that shows you how to make your own high calorie shake using whey protein and a few other protien dense things just about everyone has at home. Being an ecto and getting back into strength training I've done my homework and what my body needs. I suggest everyone read the articles here before you run out and start buying supplements...set a goal....watch your diet...jmo!

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Posted Tue, 10/21/2014 - 09:41
Tommy Galloway

Uh..."before, during, and after" is pretty vague, and I keep seeing the phrase pop up everywhere. If I'm using a supplement, does this mean I drink a third before, a third during, and a third after? Or do I spend my whole paycheck on three bottles a month, so I can keep guzzling it? For an article that is, in all other aspects, quite factually oriented and scientific, this is a bit wonky....

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Posted Mon, 10/20/2014 - 06:55
matthew

I eat about 3-4 decent size meals. I been told to take 3 caps with each meal? Is that ok?

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Posted Sat, 10/04/2014 - 07:17
alex halen

is it well afect on my weight

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Posted Mon, 09/29/2014 - 11:16
Annabelle march

Hi, I am taking 100%whey protein isolate which has 10,900mg Bcaas per serving. I am 53 and did not have a period for 18months now I start bleeding.

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Posted Sun, 09/07/2014 - 20:11
Robert

I'm wondering where would be the best place to buy some BCAA's ?

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Posted Tue, 09/02/2014 - 09:45
Lacy Cost

Can you tell me if its okay to take BCAA"S on my off days , instead of water? should i drink the bcaa's or water?

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Posted Tue, 07/22/2014 - 06:12
mukhrff

on a weightloss prg. Hiit cardio inearly morning and some time weight training
no break fast in i trining in embty stomach
how i take bcca

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Posted Mon, 07/07/2014 - 03:12
saurabh

From last 2 years I 'doing gym at that time my weight is 42 kg n now my weight is 65 I have a proper shape but my size is not good what I have to do to increase my size.... is I take some suppliments...

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Posted Wed, 05/28/2014 - 12:09
Jeri

Hello. This may be a dumb question. I see it says about testosterone levels. Does this have any effects on women?

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Posted Sun, 05/25/2014 - 20:59
Boogieman

The BCAA's are not a necessity before training if You consume whey during the day.
The difference is basically that BCAA are allready broken down to aminos "ready to absorb" which basically means they are great if You dont take care of Your protein (whey) intake during the day.

There is one moment when they can improve a bit though and thats direcyly after training (or at the end of the workout).
Reason being that You deplete loads of the free aminos during training and You want to quickly refill the depots. I take them during as well together with some speedy carbs to be able to endure my 60-90 minutes of intense workout, its a bit overkill but I am running one year of testing by the rule "better safe than sorry and Ill try anything once no matter the cost".

And there You have it, the reason they sell well is that most people either dont know about the protein synthesis or the take it "just to be sure" I mean everyone wants to gain to the max right. Use those cashloads to buy some great training outfits instead or whatever You prefer, maybe a TV to relax to after the gym :)

Even more so when they add some mumbo jumbo in there basically lowering the levels of BCAA concentration and telling You that its a "more complete" product and then double the price. Bad for You good for them.

Rule of advice.
Buy the pure (around 98% normally) non flavoured 4:1:1 BCAAs without any added stuff. Its normally the cheapest (dont pay for the brand, your just paying for comercials) as well.
A higher price will not make You stronger. Intense workout to the brim and a healthy diet will (and some added nutrition at special moments)

Going around gulping BCAAs all day will just empty you wallet and You will not feel as full as with a whey shake (prefably mixed with some caseine to have both a quick and long drive of protein release). But of course the manufacturer want You to believe that You will become superman if You drink their most expensive product :) (then we have gakkic, m-tor stimulants, ursobol and so on and its a constant flow of new "magic" products). And all the big guys that say that its a great product then? Well do You think they say it for free? But all the reivews on the internet then? Pseudo effect is a strong force. IF You feel strong because You just took that super product it just might help You push your brain to try for one rep more. The other way is to just go for it and focus on what You are doing and dont give in for fatigue or being close to maxed out, You WANT to be maxed out. That last rep more than last time is what will help You gain or that 1,25 Kg extra weight you know You can lift (you just dont know it yet) but it just hurts so much and Your cardio system screams for oxygen and energy and the blood taste starts to cloth Your tongue and You head feels like its about to explode...you want to scream....
Well, then scream if thats what it takes but dont stop!

So to sum up:
WAKE UP TIME
You vitamins and a whey+caseine source

IN BETWEEN TWO MEALS DURIN THE DAY
Creatine (the only thing that helps for sure and normal monohydrate works excellent if You stomach can handle it...plus its the cheapest and most concentrated of all variants)
Sodium bicarbonate (prevents creatine breakdown in the stomach) from the baking shelf - about 1 tsp

DRUING DAY
Caseine + Whey. I like kvarg (dont know what its called in English but its a milk product sold in the grecery store, cheap and keeps me full for hours) but of course you can buy the powders and mix a shake if You prefer.
ALCAR (1-2 times a day for me, I buy it in pure powder form. A lot cheaper than tiny pills :D)

PRE TRAINING
Not much really, You should be full allready from eating during the day
If You went sloppy on carbs or protein then make sure to eat something that is easy to absorb at least one hour before. A proteing bar. Whey + malto shake. Milk and cocoa with sugar or likewise. And next time DONT BE SLOPPY because it will not work as good as when You fill up during the day. Its just way to minimize the damage.

AFTER TRAINING
BCAA or Whey-shake
+ Speedy carbs (i.e. maltodextrine or fructose - this is the only time You should take fructose BTW since it easily transfers to fat when the body does not need the extra carbs)
+ a meal as soon as possible

BEFORE BEDTIME
- Caseine
- I dont want to go talking about the effect of L-Lycine and Arginine Pyroglutamate...thats a story to long to go through and Young growing people should not use it (and dont need to either).

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Posted Fri, 05/23/2014 - 08:01
Rudramurthy Murthy

I am 40 my goal is to gainmuscle so which supplement is best

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Posted Tue, 05/20/2014 - 01:56
mass builder

iam a trainer and iam doing 2 hours of exercise in gym i do take whey protein after my workout. few month after i started to take supplement BCAA capsules, but unknowingly my blood pressure increased and felt very weak and i did missed my training session. so now iam hesitated to take BCAA capsules during workout. so i do want to know whether it is due to intake of BCAA capsules my blood pressure rise? or might be another health issue?

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Posted Sun, 05/11/2014 - 17:08
Bella

I need Help with this as soon as possible PLEASE.
if anyone is familar with the following products can you please tell me if any of them would have something in them to cause a positive urine(drug court) for testtosterone? PLEASE HELP me figure it out.
Muscletech performance series new AMINO BUILD
Cellucore C4 Extreme workout w/no3
Dymatize nutrition Extended release ELITE XT banana nut

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Posted Mon, 04/21/2014 - 11:41
divan

Hi there

I am cycling as a sport, no time to gym :( I DONT want to pick up any weight at all. Infact I can do by loosing a few kg's.

Therefore my question. Can I also use BCAA during time in the saddle? And after a long ride I take my Whey protein.

Would appreciate your comment.

Thankin you.
Divan

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Posted Sat, 04/12/2014 - 02:17
Ravi

Hi everybody
I am 27 year old male. My weight 80kg, height-5.10. And I want to try bcaa 5000 powder but I have dout. Is it good like no an side-effect.

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Posted Tue, 04/01/2014 - 11:06
Ian

Wharts the best dosage to take for a 2&half hour training weights session, is it 3 b four & 3 after making a total of 6 a day ? thanks

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Posted Wed, 03/19/2014 - 07:45
Angelina

Hi just been reading about BCAA supplements , I'm female my height is 5"2 my weight is 1141bs been training since January ,weight training .. I'm getting more serious about it but I've got lots to learn my eating isn't great but I am fitting in lots of chicken oily fish eggs and few carbs.. So that I know I need to get right before I start noticing a real difference in strength and muscle. I also having high protein shakes how do I workout how much BCCA I should be taking and how many times a day ... If b really greatfull for a bit of advice please

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Posted Mon, 03/10/2014 - 23:33
JT

Recommendation on brand? Powder or capsule? Thx!!

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Posted Thu, 02/20/2014 - 12:33
Cristina

George, no lol. its only raises your testosterone to normal levels.

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Posted Wed, 02/19/2014 - 06:40
Cathy

I have been strength traing hard for the past 3years...now I want to start building more muscle...I weigh 100 lbs....I take BCAA before my workout....should I also drink it after my workout...? Not sure .....

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Posted Thu, 02/13/2014 - 22:50
Al

HI Steve,
Am 55 years old and hired a trainer to learn the proper body building skills. He suggested to take BCAA to help build muscle. Am a big guy 220Lbs. Also taking meds to maintain regular insulin levels as I was hypoglycemic. Do you know if there would be any side effects as I take insulin regulating meds? Can it be taken with water? I really need a supplement that will give me energy at the gym as sometimes I feel tired and it affects my work out. Any suggestion is appreciated.

Thanks,

Al

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Posted Wed, 02/05/2014 - 15:27
Heidi Dowling

I was just wondering if BCAAs would have any sort of effect on the skin considering it does have something to do hormones etc Thanks

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Posted Wed, 02/05/2014 - 09:18
ahmed

hii
steve .........which protein i have to take ...............plz suggest me ...........last 5 years m doing workout..............my bicep size is 16.5 and chest size is 40....and my body is bulk with fat ....

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Posted Mon, 02/03/2014 - 13:25
Gabe

I found myself taking TONS of capsules "supplements" my question is.. Is it ok to pour the capsules into water and then drink or is that taking away from it?? Would be much easier

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Posted Thu, 01/23/2014 - 16:18
john

Hi I bought optimum nutrition 100% whey and I want to know if it's hgh and gmo free? Also I want to know if this is cheating in sports (I play basketball) thank you.

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Posted Sat, 01/11/2014 - 02:20
steven

can BCAA's be taken with pre work out

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Posted Tue, 01/07/2014 - 22:05
rm_antrax

What are the most important supplements I should take? If anyone can give me a list of the most important ones. For example:
1.Protien
2.etc
3.etc

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Posted Fri, 01/03/2014 - 09:50
Jared

My question is what is a good dosage to take BCAA? and what really is the better brand?

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Posted Tue, 12/31/2013 - 20:20
todd

Funny thing is you, as a bodybuilder or sculpter, want to have glycogen depletion which in turn creates insulin sensitivity. But in this article it infers that BCAA slows down Glycogen depletion but increases insulin sensitivity (???) conflicting comment.

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Posted Sat, 12/28/2013 - 23:54
Shalin

Hi, Great article!! I don't know if this thread is still active, but am going to ask anyway.
What are natural food sources from which I can obtain the essential BCAA's?

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Posted Fri, 12/27/2013 - 18:58
STEPHEN

Never used supplements, going to start but what's the best way to get started on the supplements, which one's, i am going to gain muscle and weight
what one's are the best and proper one's to start with
energy and muscle gain

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Posted Wed, 12/18/2013 - 15:31
Rob

I am training since october and one day someone talks to me about bcaa.
Do they have some side effects to health?
As i weigh 83 kilos, how many tabs do i have to take daily.? Or it needs to eat them only before during and after training?
Are dangerous for Liver and kidneys?

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Posted Mon, 12/02/2013 - 16:21
Nathanael

ok, Steve. I love the information on here and I have a question about BCAA's myself. I'm 6'4" and about 280 lbs. I've never really taken BCAA's before but I'm about to start. I've been reading up and I was wondering would I be wrong if I take 5 grams before my training and mix another 5 grams in my half gallon jug of water and drink on it throughout my training to keep the muscles fed and fight the fatigue and build of lactic acid. I look forward to your feedback sir.

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Posted Thu, 12/12/2013 - 13:00
Will

Nathanael, I'm no expert but my reading has led me to believe 5g before a workout, 5g during, and 5g after would be pretty ideal. With weight training you don't want to fight lactic acid buildup because during an anaerobic workout (i.e. intense weightlifting) lactic acid is your fuel. You run out of oxygen in your cells after less than 30 seconds into a lift. You want to make sure your blood flow through the muscles is good, but your soreness actually comes from Hydrogen buildup, and fatigue during lifting tends to come from exhausting your supply of ATP. This is a very simplified explanation, but the science is sound. Mixing the BCAAs in with your water is a great delivery system. Also, to answer an earlier question on this thread your body will separate the water and amino acids from each other, so it will help with both energy and hydration during your workout.

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Posted Wed, 11/20/2013 - 00:30
tom

hey
isn't there enough bcaa's in the meats and other food that contains your bcaa's already?

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Posted Tue, 11/19/2013 - 06:47
Sara

Hi, I just started training and I don't need to lose more than 2 kg. I want to build muscles. My trainer gave me cla, aminobcaa, lcarntin & multi vitamin. Are these all together ok? Doesn't it have any side effects?

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Posted Mon, 10/28/2013 - 01:12
Dustin

I have one of many questions to ask, I want to get big and I understand that it takes time., I've been taking EVO TEST its a concentrated testosterone support matrix, twice daily. I've been using my wheybolic protein daily after workouts as suggested. But I haven't been using any BCAA supplements. So my Question is am I doing it wrong without taking any BCAA'S.

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Posted Thu, 10/24/2013 - 05:29
aman

Can anybody please tell that can we take creatine and bcaa together ... im having creatine as a preworkout and thinking of taking bcaa during training ... ! Please suggest me