Should I Take BCAA Every Day? A Supplement Dosage Guide
Should I Take BCAA Every Day? A Supplement Dosage Guide
Branched-chain amino acids or BCAA are growing in demand day by day and even became a rival of WHEY protein in the fitness supplement field. But it’s not without reason since BCAA is proven to boost exercise, mood and build muscle. One third of the protein in our body’s muscle tissue comes from leucine, valine, and isoleucine, or the three essential amino acids contained in BCAA supplements.
Once one distinguishes what they are, another question arises: Should I take BCAA every day? Yes, daily intake of the supplement is recommended, no matter the goal you wish to achieve. But, other questions also arise: When to take BCAA? What are the recommended supplement dosages? Those are the motives behind our comprehensive dosage guide that answers all the questions a fitness enthusiast might have about BCAA supplements.
Why should one take BCAA? Because our bodies do not produce their own amino acids, which they demand. On the contrary, food intake is required to source them. In recent years, a more convenient way of intake arose, and that is through supplements. This means, if you’re searching for a way to get the most out of your workout, BCAAs are the solution.
Who Should Take BCAA?
The answer to this question is simple, and that is everyone. One can consume BCAAs when exercising, specifically throughout endurance training, bodybuilding, athletics, or any other kind of fitness exercise. These additives should feed your muscles, build their mass and repair them.
But the benefits don’t end there. They also decrease muscle soreness and helpthe immune system.
Anyone can prosper from taking BCAAs, especially athletes with restrictive diets that don’t provide enough amino acids to the body. Our article will answer common questions many users face.
How to Take BCAAs?
BCAA, just like many other supplements on the market, comes with distinct concentrations and in many different forms. Each product has its own set of instructions and guidelines the user is obligated to follow. Thus, pay close attention to the recommended dosage of your product, which should be visible on the box.
You can take your BCAAs in either tablet or powder form, with added flavors or unflavored. Take your tablets with water, just like vitamins. Yet, if your preference is powdered BCAAs, the substance can be mixed with water or added to your protein shake.
Flavored BCAAs are very popular since they come in a spectrum of flavors like the Allmax Isoflex in banana, Cellucor BCAA in lemon, or Allmax Amino Cuts in arctic orange flavor. On the other hand, unflavored BCAAs can be distasteful and even bitter to some users.
Should I Take BCAA Every Day?
Most nutritionists and researchers agree that the timing or quantity of BCAA intake does not decide on the efficiency of your supplement. On the contrary, intake frequency or how often you take them is crucial. So, if you’re still wondering, “Should I take BCAA every day?” you need to know that prolonged use and daily intake magnifies its effect. Thus, you should take BCAA every day! Vice versa, uneven intake reduces the impact of the additives and does not give consistent results.
How Often Should I Take BCAAs?
In the case of BCAAs, the outcome of supplement use can be seen after prolonged use with a duration of minimally one week. Numerous studies show that users begin to see the first benefits after a week or more of daily intake. This occurs due to the body’s response to day-to-day absorption of the supplement, bettering and accelerating the process of protein synthesis and enzyme breakdown.
Put simply, the longer you use BCAAs, the more your body will get used to breaking them down and using them. Thus, advancing the response to BCAA absorption and fully taking advantage of the enzymes.
Therefore, taking BCAAs should become your daily habit. Hopefully, this simplified explanation helped you with answering the should I take BCAA every day inquiry.
When to Take BCAAs?
In line with answering the should I take BCAA every day question comes the when to take BCAA topic. Users around the world are curious about other topics as well, like: How long before workout to take BCAA? BCAA during workout or after? When to take BCAA when cutting?
The answers to these questions revolve around the user’s lifestyle, some users take the supplement while exercising, and others before or after their workout. Extensive research has shown that the intake time does not affect the desired outcome. In other words, one can take supplements at any time.
With that said, it is still recommended that you take your dosage as close to your workout as possible, and even during your workout. Here is a short list of intake techniques some users use to absorb their dosages:
- Half an hour before a workout - In time when the amino acids take effect on your body
- During training - To boost performance
- Half before a workout and half after - Technique used for maximum productivity of the supplement
- BCAA before bed - Some users believe taking BCAA before their bedtime helps with protein synthesis
- Before a meal - Considered the best time to take BCAA for weight loss
Best Time to Take BCAA Powder or Tablets
So, what is considered the best time to take BCAA powder or tablets? All of the above listed techniques help with either protein synthesis or with fighting fatigue, so the right time depends on the user’s preferences. No manufacturer or nutritionist can generally say when to take BCAA.
No research has been conducted so far that could distinguish whether it’s better to take your BCAAs before, during, or after a workout, and if the timing has any effect on the supplement’s performance at all.
Every gym-goer must understand that amino acid levels peak in their bloodstream half an hour after supplement intake. Thus, if peak performance is the goal of your supplement routine, use this information and tailor your intake technique accordingly.
Likewise, the traditional belief so far was that protein can be used by the muscles only if the consumption takes place up to one hour after exercising. Recent research suggests you can benefit up to five hours after protein supplement intake. This is why you can now take your BCAAs after your workout too, without diminishing the desired effects.
When you take your supplements is up to you, but if you’re looking for a certain result in your diet or workout, try the different techniques to find what works best for you.
How Much BCAA to Take per Day
After research on when to take BCAAs, we have concluded that the timing depends solely on the user. But, what does not rely on them is how much BCAA to take per day when addressing the question: Should I take BCAA every day?
Users must know the upper limit of their dosage is, and in most cases, the scales show 10 g per serving regardless of the form they take it in. Thus, you need to set the limits of your powder or tablets additive intake, depending on your desired results, gender and workout. We understand that this might be difficult once you start seeing results, but keep in mind that supplements perform best when used correctly.
Most users assume 1g of supplement per 10 kg of body weight should suffice, but both medical officials, nutritionists, and manufacturers recommend different proportions. Anything between 4 and 20 g per day, split into doses, is the recommended scale today.
Subsequently, this article brings the recommended dosages for both women and men and a comprehensive table to help you determine the dosage you need.
How Much BCAA Should a Woman Take per Day?
For women that exercise every week, a simple 4-5 g per day should be enough. But, if you are following a strict intense workout, the scale can go up to 10 g per day. In both cases, women can divide their portion size into two and even three doses, to be taken before and after their workout. Don’t forget to never go above the recommended daily dose stated on the packaging.
How Much BCAA Should a Man Take per Day?
For men that lightly exercise, up to 10 g per day would suffice. But if one is following a strenuous regiment, the scales can go up to 20 g a day. Again, the same goes for men, dividing the daily dose into two to five servings that don’t exceed 10 g is favored.
Supplement Dosage Guide
4 - 5 g per day
5 - 10 g per day
5 - 10 g per day
10 - 15 g per day
15 - 20 g per day
Once you find your ideal dosage, don’t fail to remember that it’s vital to divide it into several servings, with a serving never exceeding 10 g. Also, don’t overlook that we have provided a generalized dosage guide, fit for healthy individuals. Always refer to the manufacturer’s or a professional's instructions before calculating your daily intake, and never exceed the recommendations.
Conclusion: Should I Take BCAA Everyday? - Yes
BCAAs aid those on restrictive diets, those looking to lose weight or boost their immunity, but also athletes that wish to prolong their exercise and performance. Simply put, BCAA is muscle food that consumers should provide for their muscles every day. For most users, following the instructions the manufacturer provided, and never going above the recommended daily dose of amino acids, is crucial. Keep in mind that prolonged intake gives better results, so make sure to make a habit out of taking your supplements every day.
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