Bcaa's - couple of in depth Q's.

[Marc-Antony]

Bcaa's:

A: They should be a staple in every serious weightlifter supplement stack, but some say, if you have a well balanced, and protein rich diet, you get plenty enough, and there is no need to supplement on top of that; How do you feel about them?

B: Timing: When should I take them? Megadosing advises to take multiple 3-5g doses throughout the day, but is Megadosing that beneficial? A more conventional way is to take xgrams around your workout pre/during/postw/o; what do you think?

C: How much: should I be taking around my training sessions? Some reports say 0.44g/LBM kg is optimal that's about 44g of Bcaa for a guy my size, others will adise 9g/100lbs of LBM, roughly 18g for me, and finally some will simply suggest to get 5g prew/o and 5g postw/o; Where do you stand?

D: Ratio: What ratio is optimal? 3:1:1? 2:1:1? or 1,2:1:0,4(as stated by the Colgan Institute)? (Leucine:Valine:Isoleucine).

E: Leucine: Some recent studies have shown that even sedentary men require significantly more BCAA than what the RDA recommends. Even at leucine intakes 40% higher than the RDA figure, these men were found to be in negative leucine balance. In this state, optimal muscle maintenance is not possible and the status of all the other amino acids is also compromised. As an essential and hypertrophic amino acid (reports on Leucine and anabolism are very promising), how much Leucine should I be getting from my bcaa mix, or throughout the day?

F: Bcaa's, and carbohydrate: To optimize recovery mixing bcaa, with carbohydrate has been shown to be very beneficial. When is the best time to mix bcaa's and carbs? Prew/o, during, or only postw/o? What source of carbs do you feel is best complex carbs/saccharose/dextrose? I, ususally, add about 15-20grams of dextrose to ~10grams of bcaa postw/o, so that's a 2:1 ratio (dextrose to bcaa).

G: How do you feel about Bcaa ethyl ester, knowing that toxicity issues have been raised against Creatine Ethyl Ester, or Beta Alanine Ethyl Ester? As potential toxics, do you even think Ethyl Esterized supplements have their place in the supplement industry?


Appreciate your response,

Much Respect.

 

[PHIL HERNON]

WELL

A: They should be a staple in every serious weightlifter supplement stack, but some say, if you have a well balanced, and protein rich diet, you get plenty enough, and there is no need to supplement on top of that; How do you feel about them? I FEEL THAT IS CORRECT

B: Timing: When should I take them? Megadosing advises to take multiple 3-5g doses throughout the day, but is Megadosing that beneficial? A more conventional way is to take xgrams around your workout pre/during/postw/o; what do you think? TAKE A QUALITY PROTEIN AND FORGET ABOUT IT......

C: How much: should I be taking around my training sessions? Some reports say 0.44g/LBM kg is optimal that's about 44g of Bcaa for a guy my size, others will adise 9g/100lbs of LBM, roughly 18g for me, and finally some will simply suggest to get 5g prew/o and 5g postw/o; Where do you stand? PROTEIN SHOULD BE A PERCENTAGE OF YOUR DIET.........WHAT % SHOULD IT BE..THATS WHAT WE NEED TO FIND OUT.

D: Ratio: What ratio is optimal? 3:1:1? 2:1:1? or 1,2:1:0,4(as stated by the Colgan Institute)? (Leucine:Valine:Isoleucine). NONSENSE

E: Leucine: Some recent studies have shown that even sedentary men require significantly more BCAA than what the RDA recommends. Even at leucine intakes 40% higher than the RDA figure, these men were found to be in negative leucine balance. In this state, optimal muscle maintenance is not possible and the status of all the other amino acids is also compromised. As an essential and hypertrophic amino acid (reports on Leucine and anabolism are very promising), how much Leucine should I be getting from my bcaa mix, or throughout the day? REDUNDANT QUESTION......EAT A QUALITY PROTEIN.....GOT IT?

F: Bcaa's, and carbohydrate: To optimize recovery mixing bcaa, with carbohydrate has been shown to be very beneficial. When is the best time to mix bcaa's and carbs? Prew/o, during, or only postw/o? What source of carbs do you feel is best complex carbs/saccharose/dextrose? I, ususally, add about 15-20grams of dextrose to ~10grams of bcaa postw/o, so that's a 2:1 ratio (dextrose to bcaa). WORRY ABOUT RATIOS OF CARBS TO PROTEIN AND FATS, NOT CARBS TO BCAAs

G: How do you feel about Bcaa ethyl ester, knowing that toxicity issues have been raised against Creatine Ethyl Ester, or Beta Alanine Ethyl Ester? As potential toxics, do you even think Ethyl Esterized supplements have their place in the supplement industry? EAT A QUALITY PROTEIN.

 

[phatkid77]

im guessing u need a quality protein, hahah..

save money and just get L-leucine in bulk powder, add it to PWO protein..

http://www.ncbi.nlm.nih.gov/pubmed/...ez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

and one that says the opposite??

http://www.ncbi.nlm.nih.gov/pubmed/...ez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

i guess like anything..try it for yourself..

 

[KillerStack]

save money and just get L-leucine in bulk powder, add it to PWO protein..

Why? Something like whey is full of leucine.

 

[FutureFreak]

Phil, would it be of benefit to supplement BCAA's and EAA's separately from whey protein, due to the NON essential aminos in whey competing for absorption for the essenstials? Also, when in a strict calorie deficit for competition would extra bcaa's/Eaa's be beneficial? Your input is always valued, thanks.

 

[PHIL HERNON]

Well

Phil, would it be of benefit to supplement BCAA's and EAA's separately from whey protein, due to the NON essential aminos in whey competing for absorption for the essenstials? Also, when in a strict calorie deficit for competition would extra bcaa's/Eaa's be beneficial? Your input is always valued, thanks.

I dont think we know all there is to know about amino acids yet..........but I would just take the complete peotein and let them fight it out........there may be more to that " competition" than we suppose.

 

[Mr_Magoo]

i have started using 100% MR and Muscle Synthesis made by Dr. Serrano and am very impressed with it. recover even faster and i recover quickly as it is, controls appetite, good energy

The MR is BCAA's that taste good and actually mix extremely well considering how leucine is not a fan of water, the Muscle Synthesis is an Essential amino acid supplement with taurine, they are expensive products but they work

i was hesitant to try it at first due to the price but these are going to be staples in my routine, u can read up on them on serranos website

i used to be of Phils opinion and pretty much still am with the exception of the two products above

and Phil is right in the sense that we have much more to learn about amino acids, even Serrano does not know how or why his products work so well, he does have tons of patients he can test them on. when i say serrano does not know why, he does know quite a bit, he is up to date on all the studies but he had a patient do his zero-tolerance fat loss program wrong and still got results-the zero tolerance routine is something like three of ur normal meals a day instead of six with the other meals being Muscle Synthesis caps and 100% MR- the guy messed up and doubled the size of his 3 meals so his calorie levels were the same but used MR and Muscle Synth. as directed and still lost fat

i was just as skeptical of LBA's but I gotta admit they work well

 

[Mr_Magoo]

Phil, would it be of benefit to supplement BCAA's and EAA's separately from whey protein, due to the NON essential aminos in whey competing for absorption for the essenstials? Also, when in a strict calorie deficit for competition would extra bcaa's/Eaa's be beneficial? Your input is always valued, thanks.

i would go to serranos website, but dont order from them as i know where to get their stuff cheaper

i do believe the extra bcaa's and Eaa's would be very beneficial in a calorie restricted state as they can stave off catabolism and bcaa's are anti-catabolic and leucine in and of itself is the anabolic switch that turns on protein synthesis

 

[Goldberg]

I used to get the 100% MR's off of Phil and liked them alot as well, they did mix really well and i liked the taste, but now i just get the LBA's, they both work really well.