How and in what doses to take BCAA tablets and how to take creatine monohydrate?

How and in what doses to take BCAA tablets and how to take creatine monohydrate?

When To Take BCAA Supplement?

Sport
Nutrition
Diet
Fitness
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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?

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Answers (2)

Answer 1
November, 2020

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.

Answer 2
November, 2020

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:

  • in the morning, when there is a high level of the stress hormone cortisol in the blood, the process of catabolism (breakdown of muscle fibers) is actively going on;
  • pre-workout - so that muscles receive nutrition during exercise;
  • after training and before bed.

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.

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