bcaa benefits?

**musclestack** · 11-25-2011, 05:26 AM

I've done research on bcaa's, and I understand what they do from a nutritional standpoint, but I'm looking for some feedback from fellow members. For those of you have have tried bcaa's, was there any significant effect regarding increase in size and/or strength? What doses and at what times of day did you take your bcaa's?

**RZGP** · 11-27-2011, 09:25 PM

I take them everyday while I workout or post workout and i have seen a differance

**Times Roman** · 11-28-2011, 03:27 AM

^ Same, although it is tough for me to ascertain which portions of my gains are allocable to BCAA's. I imagine it to only have a slight benefit. And you really don't need to take that much relative to your normal protein intake... maybe a couple of grams per dose, before and after workout

**PecBounce** · 11-29-2011, 09:46 PM

I have heard that they can help with fatigue during your training session. Correct?

**Macon_Bacon** · 11-29-2011, 09:59 PM

Originally Posted by PecBounce

I have heard that they can help with fatigue during your training session. Correct?

I usually run 3-5 miles before I do my weight training. I take my bcaa's intra workout and I have to say that it really does refresh me from my runs.

**M302_Imola** · 11-30-2011, 06:28 AM

Originally Posted by Macon_Bacon

I usually run 3-5 miles before I do my weight training. I take my bcaa's intra workout and I have to say that it really does refresh me from my runs.

I'm getting a bit off topic here, but why would you would run 3-5 miles right before your weight training sessions? You do realize that you will be training in the catabolic state (burning muscle) using this method! You want to weight train while glycogen (carbs stored for energy) levels are full, NOT DEPLETED! So by running 3-5 miles right before your weight training session you are depleting glycogen and therefore more than likely burning muscle during your weight training session. Ideally you want to space this run out away from your weight training session. Sorry not trying to sound like an ass but what you are doing sounds counterproductive IMO.

**AdamPinard** · 11-30-2011, 08:43 AM

I agree with M302. Once glucose is depleted, body will resort to glycogen levels in the muscle and liver, once these are depleted your body will resort to fat to create glucose. You don't seem like you have much fat, so you're body will turn to breaking down of proteins as energy. You also need your energy to push those heavy weights, wasting creatine and ATP on cardio before weights isn't productive.

**Macon_Bacon** · 11-30-2011, 09:12 AM

I usually eat some sort of carbohydrate and make sure my heart rate is back to a resting state before I start my lifts. But I do see both of your points. I'm probably going to change up my schedule now. Thanks for the tips. And to the OP, sorry to hijack your thread.

**Windex** · 11-30-2011, 09:16 AM

I've tried taking them AM pre-cardio, preworkout, postworkout, and for the last several months just done intra-workout. I personally think they don't do anything that is advertised and haven't had any strength/size/etc gains. HOWEVER, what I do love about them (and the reason I continue to take them) is the kind I use tastes close to, or arguably better than juice (I use Scivation Xtend). I use to crave juice like a madman - started taking Xtend and have craved juice maybe once since.

Just my $0.02

**Times Roman** · 11-30-2011, 10:20 AM

Here's some additional information I posted recently if you care to check it out?

http://forums.steroid.com/showthread...Life-Extension

**spywizard** · 11-30-2011, 10:25 AM

Originally Posted by M302_Imola

I'm getting a bit off topic here, but why would you would run 3-5 miles right before your weight training sessions? You do realize that you will be training in the catabolic state (burning muscle) using this method! You want to weight train while glycogen (carbs stored for energy) levels are full, NOT DEPLETED! So by running 3-5 miles right before your weight training session you are depleting glycogen and therefore more than likely burning muscle during your weight training session. Ideally you want to space this run out away from your weight training session. Sorry not trying to sound like an ass but what you are doing sounds counterproductive IMO.

Yep..

a better way is to do 10 min of moderate cardio to displace the blood from the digestive system to the circulatory system.. then do resistance training...

after the resistance training (and now you are in a caloric deficit, consume BCAA while walking over to the cardio equipment, then do 30=40 minutes of low intensity 110 heart rate - which will use fat stores for energy..

**M302_Imola** · 12-01-2011, 07:19 AM

Originally Posted by Macon_Bacon

I usually eat some sort of carbohydrate and make sure my heart rate is back to a resting state before I start my lifts. But I do see both of your points. I'm probably going to change up my schedule now. Thanks for the tips. And to the OP, sorry to hijack your thread.

The problem with your method is eating carbs right before lifting will not replenish glycogen levels until you're probably done lifting. A protein/carb meal should be consumed 1-1.5 hours before weight training so it will have time to be absorbed and glycogen stores filled. Hope you can use this advice to have reach your goals and have smarter workouts.

**AndrewD54** · 12-01-2011, 08:18 AM

First of all a little about what BCAA's do for you- BCAA's are needed for the maintenance of muscle tissue and to preserve muscle stores of glycogen (a storage form of carbohydrate that can be converted into energy) BCAA's also help prevent muscle protein breakdown during exercise. So in other words definitely worth it IMHO.

And on the other subject. Back when I was a young soldier I had little to no knowledge of working out, or weightlifting. My daily (yes every day) routine was.

Run 2 miles in under 14 minutes as a warm up.
4 sets Shrugs
4 sets bicep curls
4 sets tricep extensions
4 sets Barbell bench press
4 sets pull ups
4 sets lower back extensions
100 crunches
cool down was run one mile in 10 minutes

As you can see I was obviously overtraining and neglecting legs and shoulders (two very important body parts!) not to mention doing entirely to much cardio for any mass gain. Needless to say I never gained an ounce of muscle mass, and never got THAT much stronger. My endurance was good, and I was very lean but that wasn't what I was going for. Listen to what these guys are telling you because you are doing a lot of hard work in the gym so you should play it smart to see results from it!

**Macon_Bacon** · 12-01-2011, 08:27 AM

Originally Posted by M302_Imola

The problem with your method is eating carbs right before lifting will not replenish glycogen levels until you're probably done lifting. A protein/carb meal should be consumed 1-1.5 hours before weight training so it will have time to be absorbed and glycogen stores filled. Hope you can use this advice to have reach your goals and have smarter workouts.

Originally Posted by AndrewD54

As you can see I was obviously overtraining and neglecting legs and shoulders (two very important body parts!) not to mention doing entirely to much cardio for any mass gain. Needless to say I never gained an ounce of muscle mass, and never got THAT much stronger. My endurance was good, and I was very lean but that wasn't what I was going for. Listen to what these guys are telling you because you are doing a lot of hard work in the gym so you should play it smart to see results from it!

Hey guys, thanks for all the tips but because this isn't my thread I don't want to get into all the questions I have. Can y'all go check out my work out that I posted in the Workout section. http://forums.steroid.com/showthread...=#.TteOffLhe4Y

I really would appreciate all the help I can get. Mostly in timing of my workouts.