BCAA, or Branched-Chain Amino Acids, are a popular supplement among all types of fitness lovers, athletes, and gym goers, because it offers a plethora of benefits. Its value in building muscle mass, repairing muscles, increasing endurance, and boosting exercise performance is well documented. However, taking BCAA in the right dosage is essential for deriving optimum results. Doesn’t everything work best in moderation, no matter how beneficial? But how much should I take? What is the ideal or recommended dose of BCAAs for men and women? Above all should I take BCAA every day? Or should I take BCAA before or after a workout? These are some important questions worth looking into before you go bingeing on BCAA shakes! SupplementSource.ca provides a BCAA supplement dosage guide that will help to ensure you stay within the prescribed limits.
How Much BCAA Should I Take a Day?
At the outset, it’s important to set the limits for Branched-Chain Amino Acids intake. It’s easy to go overboard when you start seeing positive results in your fitness level and physique. However, at any given time or in a single serve, the maximum BCAA daily dosage can be up to 10 grams. The daily dosage naturally would depend on the workout and varies for women and men.
Recommended BCAA Daily Dosage for Women
How much BCAA should a woman take per day? Women who work out regularly at the gym can take 3-5 grams of BCAAs a day, in one or divided into two doses. Women who follow high-intensity exercise regimen can up their intake to 12 grams per day, but then it’s important to divide it into multiple doses instead of consuming it all at once.
Recommended BCAA Daily Dosage for Men
For those of you who perform moderately strenuous exercises, a maximum 10 gm daily dosage of BCAA supplement divided into 2-3 serves should suffice. For men who train intensively the daily dosage can naturally be higher, even going up to 15-20 grams of BCAAs a day but it’d be best to divide it in 4-5 servings. No matter what regimen you’re on it’s vital to not exceed the manufacturer’s suggested daily dose.
How Often Should You Take BCAA?
Taking Branched-Chain Amino Acids on a daily basis is beneficial as habitual intake or prolonged use seem to amplify its benefits. This information also answers the most frequently asked question “Should I take BCAA every day?”. Yes, in fact daily or habitual BCAA consumption enhances the body’s response to it by improving the enzyme activity that helps in its breakdown and processing.
When Should I Take BCAA?
Now let’s answer some of the other commonly asked questions: Is it best to take BCAA before bed? What is the best time to take branched-chain amino acids for weight loss? BCAA can facilitate enhanced muscle repair and recovery by promoting muscle protein synthesis while preventing muscle damage or muscle protein breakdown. So, for maximum impact, the best time to take BCAA powder is close to your workout or even during your workout. Read more about the benefits of taking branched chain amino acids during a workout.
While pre-workout intake is preferable, you can have it either before or after exercising or both. For those of you who’d like to take BCAA for weight loss, taking 4-6 grams per serving can improve athletic performance and leave you feeling full and satiated. In any case or no matter what your fitness objective, be sure to check that your daily intake doesn’t go over the daily prescribed limit.
How to Take BCAA?
Branched-Chain Amino Acids are available in both powder (flavored and unflavored) and tablet form. Products may vary in terms of concentration and each one comes with its own set of instructions and recommended dosage limit. The powder can be mixed with liquid while whole capsules can be swallowed with water. However, BCAA is not readily dissolvable so mixing it with a lot of water or other liquid or adding it to your protein shake can help.
Also unflavored BCAA may taste slightly bitter, so it’d be best to opt for the flavored version or to mix the unflavored powder with lemonade or anything that can make it more palatable. Our Allmax Aminocore is available in several tasty flavors, making it easy to consume. Or those of you looking for whey protein isolate instead should consider trying the Allmax Isoflex.
We hope we answered all your questions pertaining to BCAA so now you have a better understanding of whether you should take BCAA daily or how much you should take in a single serving. To achieve the optimum effect, shop supplements today!