Question about BCAA dosage

Shaselai
Shaselai Posts: 151
in Food and Nutrition
So i am doing Keto IF and my feed period is 8-1pm while i usually workout ~6pm. I am doing cut so i know i am not getting enough protein so after some reading it seems BCAA can help with that a little while during workout. I am a bit confused about the dosage though. I read some people takes 5grams before/during/after workout and some dont. Also the product I bought Bulk Supplements BCAA recommends 1.5 grams 3 times daily which seems barely enough for a before workout dosage. Is this more trial and error and if it is how would i be able to tell the difference? Also, i read that BCAA might spike insulin levels, my A1C is 5.5 - will that push me over?

Thank you!

Replies

  • Acg67
    Acg67 Posts: 12,142 Member
    So i am doing Keto IF and my feed period is 8-1pm while i usually workout ~6pm. I am doing cut so i know i am not getting enough protein so after some reading it seems BCAA can help with that a little while during workout. I am a bit confused about the dosage though. I read some people takes 5grams before/during/after workout and some dont. Also the product I bought Bulk Supplements BCAA recommends 1.5 grams 3 times daily which seems barely enough for a before workout dosage. Is this more trial and error and if it is how would i be able to tell the difference? Also, i read that BCAA might spike insulin levels, my A1C is 5.5 - will that push me over?

    Thank you!

    Seeing as there are no magical benefits to keto or I besides possible adherence factors, it really doesn't matter. Stop worrying about minutiae that has little or no benefit on body comp and just create a deficit, lift and get adequate protein
  • parkscs
    parkscs Posts: 1,639 Member
    Don't worry about insulin levels spiking from BCAAs. If you find it's helpful to take them pre-workout, then do so. I know plenty of people that use them when working out in a fasted state. That said, if you're getting adequate protein in your diet, BCAAs probably don't matter one way or the other.
  • Shaselai
    Shaselai Posts: 151
    Don't worry about insulin levels spiking from BCAAs. If you find it's helpful to take them pre-workout, then do so. I know plenty of people that use them when working out in a fasted state. That said, if you're getting adequate protein in your diet, BCAAs probably don't matter one way or the other.

    I am not getting adequate protein which is one of the reasons i am thinking of using BCAA. Because Keto focuses on fat more than protein and i am cutting so i need to preserve all the muscle i can while still lose. Do you know if there's a way to tell if BCAA is working or no? And is it something i can just add in water and sip throughout the day?
  • parkscs
    parkscs Posts: 1,639 Member
    Don't be so scared of protein. If you're seriously considering a ketogenic diet, I'd highly recommend reading Lyle McDonald's book on the subject. Neglecting your protein macro and attempting to remedy this through BCAAs is probably not the way to go.
  • Ashes_To_Beast
    Ashes_To_Beast Posts: 378 Member
    Don't be so scared of protein. If you're seriously considering a ketogenic diet, I'd highly recommend reading Lyle McDonald's book on the subject. Neglecting your protein macro and attempting to remedy this through BCAAs is probably not the way to go.
    ^^^ This
    If your dropping your carbs and trying to maintain muscle you need high protein & fat, BCAAs will help with protein synthesis but are not a replacement, I could be wrong but this is my understanding.
  • jmt08c
    jmt08c Posts: 343 Member
    If you want to preserve your muscle then it's necessary to get adequate protein in your diet to ensure you continue protein synthesis. BCAAs won't have a noticeable effect for at least a month, like most supplements. The main reason why they are recomended during a cut is because they help prevent muscle loss during workouts-the 3 amino acids are readily available for energy so your body does not break down muscle for energy. They can be taken any time of day but I personally sip on them throughout a workout.
  • rejectuf
    rejectuf Posts: 487 Member
    Pre and during workout, BCAA's are basically just expensive fuel for your body. They're good if you're maintaining a fasted state but otherwise, they're just kind of expensive compared to eating some food.

    Post workout, I've heard anecdotes that combining BCAAs with dextrose can really help with muscle recovery.

Categories