BCAAs

**honesty** · Posted On: 11/18/2008 5:18am

Its came to that time of the month where I need to buy more protein powder. I generally get this stuff: http://www.myprotein.co.uk/formulas/...otein-(1800g)/
The blend of slow and fast releast proteins seems to be rather good, and added glutamine is always nice.

Anyway, I'm thinking of adding BCAAs to my order to take on workout days pre and post workout.

I'm thinking of getting these: http://www.myprotein.co.uk/capsules-...nts/bcaa-plus/

Now is that going to enough? I'm a bit wary of taking advice from the myprotein website, but they do seem to be saying that you need much more BCAA than can be delivered by these tablets and the powder form is better.

So any thoughts?

**Asriel** · Posted On: 11/18/2008 7:22am

The powder is a hell of a lot better value, as is normal with that site but the tablets are a hell of a lot more convenient.

Your choice really.

In regards to BCAA's themselves, I've used them and didn't get anything out of it but I know TEM swears by them.

Give it a try.

**honesty** · Posted On: 11/18/2008 7:36am

Well the convenience of the tablets were what drew me to them in the first place. I was thinking of giving a go, then if I see any benefits consider the cost. Really though I'd be interested in peoples views on the dose these tablets give?

Was also thinking of getting the CEE tablets from the same site to give them a try...

**BudoMonkey** · Posted On: 11/18/2008 7:47am

Wait! I hope you didn't buy them yet.

IMO, BCAAs are only worth taking if they include glutamine, and only in powder form because 1) they can't fit as much into the pills so you have to take more of them to equal a scoop of powder and 2) powder as more easily digested.

This is the one I use:
http://www.scivation.com/xtend.htm

I take it before and after workouts with great results. Try to find something like that, with a mixture similiar or greater than:

**honesty** · Posted On: 11/18/2008 7:53am

I already take 8g of glutamine a day in my protein drink, would that suffice, or are you saying that I'd need to take it at the same time as the BCAA?

This is the myprotein BCAA powder: http://www.myprotein.co.uk/bulk-powd...no-acids/bcaa/
Sounds like you're saying the powder is the way to go!

**TheRuss** · Posted On: 11/18/2008 8:09am

I'm not sold on their supposed benefits, although I'm open to changing my mind (I think I get some for "free" with my current whey powder).

**honesty** · Posted On: 11/18/2008 8:22am

Well, my current train of logic here is I take a protein shake twice a day, but nothing specifically pre or post workout. I am thinking of trying to get a good mix of things to take pre and post workout.

I was thinking of getting the BCAA and CEE tablets, but if its better to get the powder I will, and create a post work out shake. From the above advice, this is going to be 10g BCAA, 5g Creatine, 5g Glutamine, flavouring.

Now (follow up question here) should I actually be taking my protein shake pre and post workout with this, or should I be taking them throughout the day as normal and the above pre and post, or protein shake throughout the day and the above with added extra protein/carbs?

**honesty** · Posted On: 11/18/2008 10:05am

I have made the following decision. Please ridicule away!

I've bought more Total Protein, some BCAA, and some Creapure (branded creatine).
On workout days I will be taking Total protein with 10g of BCAA and 5g of creapure pre workout and the same post workout.
On none workout days I will be taking Total protein only in the morning and the same as above in the afternoon (about the same time I would take the pre workout shake on workout days).

**TheRuss** · Posted On: 11/18/2008 10:07am

Post-workout recovery drink is a good idea. Off the top of my head, your goals are:
-restore insulin levels to suppress cortisol-stress response catabolism
-take advantage of the post-workout window to restore muscular glycogen stores
-take advantage of the post-workout window to restore muscular creatine stores
-increase serum amino acid levels to encourage anabolism

= fast carbs, fast protein, optionally creatine and anything else you want for recovery

And I've read from credible sources that you'll want to follow up the post-workout recovery drink with a solid meal (or equivalent) to ensure your body will have what it needs to continue repairing and growing. This is where the slow carbs and slow protein come in.