I recently read that taking these supplements together increases the effectiveness of these supplements. Share your experience, who took how and what doses. With or without download?
I drink BCCA + creatine before training, during BCCA only and after creatine + BCCA.
Outside of training days I do not drink BCCA, only creatine in the morning on an empty stomach.
BCAA amino acids are usually taken at a dose of 15-20 g per day or 0.37 g per 1 kg of body weight of an athlete. The total dosage is divided into several doses and they drink 5-8 g of amino acids at a time.
T. That is, you need to see how many grams of a substance are in a tablet, and proceed from this. Usually, athletes drink 5 g of amino acids at a time.
The best time to take BCA is:
Creatine monohydrate is drunk according to one of two regimens - with or without loading.
Without loading creatine is drunk at a dosage of about 5 g (or based on the calculation of 0 , 1 g of substance per 1 kg of weight). It is better to take it a couple of hours before a workout, and on rest days - in the morning.
With loading sports food is drunk at a dosage of 0.3 g per 1 kg of weight, but not more than 20 g per day. The dose is divided into 4 doses, drunk one hour after a meal. Thus, sports nutrition is taken for a week, and then they switch to the standard regimen.
Creatine can be drunk no more than 2 months in a row , then you need to take a break for at least 3 weeks. It is not recommended to drink more than 3 courses of creatine per year.