BCAAs

Niki_Fitz

Does anyone use BCAA's and how do you take them? Do you feel any difference?

I'm starting some tomorrow and am just wondering what to expect.

Steph4454

I took some today for the first time. I felt jittery, but idk if that's normal or not?

Old_Cat_Lady

You might want to add what your goal is and if you take a protein powder.

Rammer123

Steph4454 wrote: »

I took some today for the first time. I felt jittery, but idk if that's normal or not?

That's not the BCAA's

x_desertcolt_x

i add some to my water bottle during gym sessions. dont know if it helps tbh...extra 20g or protein though

Niki_Fitz

I'm 5'6 currently 135, goal is 125 and maintain lean muscle with functional strength training, body weight and HIIT.

I'm new to getting fit with a plan so any advice is welcome.

Also I currently aim for around 100g protein with 1360 cals; I visited a tdee calculator and I believe they suggested 115g. Again I'm very new to tracking any macros at all... I take Vega protein shakes which is primarily pea and hemp protein.

WendyLeigh1119

They shouldn't make you feel any different. If they do... you got one with added ingredients like green tea or caffeine. You want to make sure you're buying just the 3 main ingredients at 2:1:1 ratio and nothing other than flavor/sugar/preservatives. I like Nutricost BCAA in Green Apple for $21.99.

And yes, I do drink BCAA daily. I mix one 24oz bottle that's a bit more concentrated and take a few swigs (maybe 3ounces) on an empty stomach as soon as I get up (about 2 hours prior to my 1st workout). Then after I eat breakfast and get ready for the gym... a few more swigs (about 30 minutes prior to working out).

Then I dump the rest of the mixture into my 64oz water bottle and just sip it throughout my workouts and add more water the longer my workouts go on. I finish up the last of the diluted mixture after about 4 or 5 hours total (from workout until I get back home). It comes out to about 21 grams per day.

Drinking it straight "full strength" during heavy workouts made me fill a little nauseous. Dumping it into a huge water to dilute it solved the issue. And I don't drink it on my rest days, though it says you can.

CharlieBeansmomTracey

they also have BCAAs in pill form too.

Psychgrrl

I like Women's Best BCAA in the peach tea flavor. It's not protein, just the BCAA's. I don't eat a lot of meat and am trying to make sure I get a complete amino acid profile. As an aside, their Protein Creme is AMAZING!!!!!! O.M.G.

For my long (3 hour) weight-lifting sessions, I drink a little isopure which is protein, electrolytes and BCAAs.

joeybrid

ideally you want a BCAA high in Leucine, which is the most important bcaa because it triggers the muscle building process (mTor)

https://www.nutritionexpress.com/article+index/protein/showarticle.aspx?id=807


Oh and it works too btw. And no you don't feel different unless you're susceptible to placebo

Niki_Fitz

Good article.

joeybrid wrote: »

ideally you want a BCAA high in Leucine, which is the most important bcaa because it triggers the muscle building process (mTor)

https://www.nutritionexpress.com/article+index/protein/showarticle.aspx?id=807


Oh and it works too btw. And no you don't feel different unless you're susceptible to placebo

Thanks for the info everyone. I have them in pure capsule form by Pure Encapsulations. Starting today!

psuLemon

Edit: Since you eat enough protein and supplement with protein, BCAA's won't add that much benefit unless you consistently hit under 100g.


Are you vegan/vegetarian or lactose intolerant?

Ironandwine69

The only times BCCA is beneficial is if you don't get enough protein or you practice IF and go long fasting periods. You seem to be getting enough protein, so unless you fast, I wouldn't bother with it.

sardelsa

I don't use them. I eat a lot of protein and I don't fast so they would be pretty useless for me.

Niki_Fitz

@psuLemon after some elimination diets I found I feel better with less dairy although I can tolerate it.

@Ironandwine69 I practice IF 16:9 and I do most of my workouts before eating.

joeybrid

wellnesschaser wrote: »

@psuLemon after some elimination diets I found I feel better with less dairy although I can tolerate it.

@Ironandwine69 I practice IF 16:9 and I do most of my workouts before eating.

I do IF also, but in addition to BCAAs I'll chew tootsie rolls and starbursts during my workout.

J72FIT

wellnesschaser wrote: »

Does anyone use BCAA's and how do you take them? Do you feel any difference?

I'm starting some tomorrow and am just wondering what to expect.

If you are getting adequate protein they are not necessary...

psuLemon

wellnesschaser wrote: »

@psuLemon after some elimination diets I found I feel better with less dairy although I can tolerate it.

@Ironandwine69 I practice IF 16:9 and I do most of my workouts before eating.

So i assume a whey or whey isolate might not work for you? I ask because they have better leucine profiles if you care. Also, if you are eating around workout, bcaas really wont benefit you.

Ironandwine69

wellnesschaser wrote: »

@psuLemon after some elimination diets I found I feel better with less dairy although I can tolerate it.

@Ironandwine69 I practice IF 16:9 and I do most of my workouts before eating.

So do I. I workout fasted too. I take BCCA in tablet form. I work out better with not too much liquid in my body,so I don't do pre-work out and stuff.

psuLemon

If you workout fasted and dont eat for awhile, bcaa can definitely help.

Niki_Fitz

I wanted to update his thread with my experience taking BCAAs. After starting them, by my third strength session of week I felt stronger than I have in years and had more stamina. I AM susceptible to placebo and this was also two months into my new workout program. I could have been simply breaking through a plateau. But I think it's noteworthy that I felt great and some activities of daily living got easier, such as sprinting stairs and hauling my toddler around. Also around two weeks in, my arm muscles started to pop. My arms have always been muscular but this was not contributing to a balanced looking physique. So I reassessed my diet and saw I was eating plenty of protein and my deficit is not always a big one. In fact during that time I was closer to maintenance. So I chose to stop taking them. If/when I ever reach a level where I cut and bulk, I would consider them again. They do seem effective.

kwtilbury

The purported benefits of BCAAs are that they prevent muscle catabolism (breakdown), which is why people take them in a fasted state or when "cutting". It's doubtful that you would notice any acute affects taking them before a workout.

Unknown

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cs2thecox

I took them before and after workout for 3 months as part of a bonkers HITT and weights plan, where I was doing most of the workouts fasted in the morning.
They did seem to help minimize DOMs for me.

Since then, with a bit more research and now I workout at lunchtime instead, I don't take them any more.
I'm generally ok with meeting my protein target and I don't workout fasted, so not too much to gain for me.

I still have some in the house, and chuck them in shakes occasionally to use them up.
If I was going to go full out on my training, and look to get to competition/photo-shoot levels of muscle popping, then I'm sure I'd work them back in again, but that's not on the cards at the moment.

psuLemon

Forced_Reps wrote: »

if you're lifting heavy, looking to build muscle or just training at a strenuous level regularly then BCAA's are essential.
Perhaps you should try understanding what something is and what they do before you start taking them.

BCAA's (Branched Chain Amino Acids' are the building blocks of protein, will help with increased protein nutrient uptake, reduce muscle catabolism, and provide much needed essential nutrients to muscles and plasma supplies.

In short,m they will reduce muscle fatigue, helping you train harder, with reduced soreness, and will help to promote strength and muscle gain.

Always amuses me how people take *kitten* because its in fashion, without even knowing what it does. or doesnt do.

People talk *kitten* about the supplement because the science doesn't back the need for BCAAs unless you are training fasted and dont' plan on eating for some time after or on a low protein diet. The more recent meta-analyses support that. They just aren't that effective if you are already consuming adequate protein and/or taking in whey already.

BCAA's/proteins are necessary. The supplement is not.

stanmann571

psuLemon wrote: »

Forced_Reps wrote: »

if you're lifting heavy, looking to build muscle or just training at a strenuous level regularly then BCAA's are essential.
Perhaps you should try understanding what something is and what they do before you start taking them.

BCAA's (Branched Chain Amino Acids' are the building blocks of protein, will help with increased protein nutrient uptake, reduce muscle catabolism, and provide much needed essential nutrients to muscles and plasma supplies.

In short,m they will reduce muscle fatigue, helping you train harder, with reduced soreness, and will help to promote strength and muscle gain.

Always amuses me how people take *kitten* because its in fashion, without even knowing what it does. or doesnt do.

People talk *kitten* about the supplement because the science doesn't back the need for BCAAs unless you are training fasted and dont' plan on eating for some time after or on a low protein diet. The more recent meta-analyses support that. They just aren't that effective if you are already consuming adequate protein and/or taking in whey already.

BCAA's/proteins are necessary. The supplement is not.

@psuLemon I think you're actually in agreement with @Forced_Reps

psuLemon

stanmann571 wrote: »

psuLemon wrote: »

Forced_Reps wrote: »

if you're lifting heavy, looking to build muscle or just training at a strenuous level regularly then BCAA's are essential.
Perhaps you should try understanding what something is and what they do before you start taking them.

BCAA's (Branched Chain Amino Acids' are the building blocks of protein, will help with increased protein nutrient uptake, reduce muscle catabolism, and provide much needed essential nutrients to muscles and plasma supplies.

In short,m they will reduce muscle fatigue, helping you train harder, with reduced soreness, and will help to promote strength and muscle gain.

Always amuses me how people take *kitten* because its in fashion, without even knowing what it does. or doesnt do.

People talk *kitten* about the supplement because the science doesn't back the need for BCAAs unless you are training fasted and dont' plan on eating for some time after or on a low protein diet. The more recent meta-analyses support that. They just aren't that effective if you are already consuming adequate protein and/or taking in whey already.

BCAA's/proteins are necessary. The supplement is not.

@psuLemon I think you're actually in agreement with @Forced_Reps

After re-reading it, we might be.. This is what happens when I forum before being caffeinated.