One Minute Tips With Cliff Wilson: The Inside Scoop On BCAAs

In this episode of One Minute Tips, Cliff talks about Branched Chain Amino Acids; what they are good for, when you should take them and how much you should take.

Cliff Wilson is a competitive bodybuilder who's in-depth knowledge of nutrition, training, and supplementation has made him one of the top trainers in the country. Cliff's training systems and nutrition plans have helped bodybuilders all over the country achieve class wins, pro cards, and overall championships. Visit his site @

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11 Comments+ Post Comment

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Posted Mon, 07/14/2014 - 16:54

Supplemental BCAA are useless. Spend your money at the grocery store..

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Posted Mon, 07/14/2014 - 20:12

They have helped me with recovery, and with maintaining muscle mass while practicing intermittent fasting.

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Posted Wed, 07/31/2013 - 17:27

Can I take kre alkalyn powder and BCAA'S together?

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Posted Sun, 07/28/2013 - 13:05

doing gym for last 7 months had also taken serious mass gainer only weight increases,not much muscles gain .please help me to become body builder.......

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Posted Sat, 04/13/2013 - 05:43

really good information..thank you :)

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Posted Sun, 03/24/2013 - 15:51

Recommended Dosage

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.

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Posted Fri, 02/01/2013 - 23:49

How many grams of BCAA to a Gallon of water should I use?

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Posted Thu, 02/20/2014 - 16:50
scooter wilson

There's 120 oz in a gallon of water .The directions for xtend BCAA 8 to 10oz per scoop to water so that's 12.08 scoops of BCAA. There is 14.5 oz in a lets see if I get this right ,they are saying go through a container of BCAA a day. I don't know about you but I couldn't and wouldn't afford that. I take BCAA during and after my workout and on non training days just make sure I get plenty of water.

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Posted Wed, 10/24/2012 - 23:53

why would you want to prevent muscle break down? arent micro tears of the muscle a good thing so that when the muscle builds back up, it builds up stronger and bigger?

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Posted Thu, 10/11/2012 - 16:30

Is That for Workout AND non workout days? I take xtend by scivation! Seems like I would be going thru a lot of it very quickly.

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Posted Tue, 05/15/2012 - 23:05

really good info CLIFF.thank you.