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large intra WO bcaa doses..

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dazc
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2011/04/01 17:31:32 (permalink)
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large intra WO bcaa doses..

has anyone experimented with high amounts of bcaa during workouts, or seen any info on different levels of bcaa's during workouts.
 
ive seen good results using 10g during. there will be a limit to how much can be used obviously, but has anyone tried say 50g? 
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    Big Les
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    Re:large intra WO bcaa doses.. 2011/04/01 21:05:24 (permalink)
    -2 (1)
    I would barf, and my bank balance would hate me - and i would expect some serious gastric upset too.
    and you know that more isnt always better :)
    #2
    dazc
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    Re:large intra WO bcaa doses.. 2011/04/01 21:08:03 (permalink)
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    haha cheers les!
     
    wasnt really thinking about doing it, was just one of those bodybuilder moments, you know the type... if x is good whats 2x  or 3x like???
     
    i dont think they taste too bad with a bit of robinsons sugar free squash!
     
     
    #3
    MonkeyMagic
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    Re:large intra WO bcaa doses.. 2011/04/01 23:43:22 (permalink)
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    Eric Serrano advocates taking at least 20 grams every day, but he prefers 40 grams. 0.44 grams per kg of bodyweight is what he and Poliquin recommend. A lot of the other top coaches recommend mega dosing but at the same time a lot of them are trying to sell their products/supplements, but upon reading experiences from lifters who do mega dose BCAAs there does seem to be something in taking bigger amounts in and around the training period with regards to noticeable results. 
     
    #4
    Chrisla
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    Re:large intra WO bcaa doses.. 2011/04/02 07:29:25 (permalink)
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    30g split prep- intra, post with glutamine in equal measure (10g each serving)
    #5
    Echo Supplements
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    Re:large intra WO bcaa doses.. 2011/04/02 18:00:52 (permalink)
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    I've doubled up a bit on one of the intra workout products (theres a few with the same profile lol) and to be honest didn't notice much difference between 10g and 20g during.
    #6
    Luckystrike
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    Re:large intra WO bcaa doses.. 2011/04/07 16:11:22 (permalink)
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    I have tried to take amino acid powders during a workout (up to 20g) but if anything it has a negative effect as it is quite hard to get/keep down.
     
    #7
    Drew Price
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    Re:large intra WO bcaa doses.. 2011/04/07 17:15:36 (permalink)
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    Larger doses maybe be of some help but it is the law of diminishing returns - especially if you lock at the mechanisms involved.
     
     
    #8
    SecondRow
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    Re:large intra WO bcaa doses.. 2011/04/08 02:07:04 (permalink)
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    Eric Serrano, a top coach.. I'd rather take advice from Dr Nick from the Simpsons. I'm pretty sure they got their med degrees from the same university.

    daz I'm with les on this one, 50g would give me the boke!

    I find 15g in a full shaker of water makes me thirsty as hell, anyone else get that?

    Current training: 6-day split
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    #9
    Dr. Griffiths
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    Re:large intra WO bcaa doses.. 2011/04/09 10:46:39 (permalink)
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    Like the others said, if you want to take high doses then it's probably better to split it up through the day than all in one go during your workout.
     
    Studies show that maximum protein synthesis is achieved with approximatley 30g of protein and taking more does not increase protein synthesis further. The protein synthesis is initiated by the essential amino acid component of the protein and mainly by leucine via mTORC1 signalling, so the same is probably true of BCAA's.
     
    If you think that 30g of whey protein for example is composed of 50% beta lactoglobulin and 14.5% of the beta lactoglobulin is the BCAA leucine i.e about 2g then on that basis taking more than 10g of BCAA in one go is unlikely to be of any benefit.
     
    By the way, there is also some evidence that peptide bound BCAA derived from whey has a greater anabolic effect than free form amino acids so in my personal opinion it is better and cheaper to take 10g
    of whey in water as a source of BCAA rather than a BCAA supplement, the only exception to this being pre/intra workout or if you are taking BCAA capsules for convenience e.g. at work were you can't have a whey drink or you don't want the extra calories from whey.
     
    ------------------------------------------------------------------------------------------------------------------------------------
     
    Dr. Griffiths qualified as a doctor from the University of London where he was a multi award winning student and won the prestigious St. George’s Dermatology Prize. After qualifying he gained experience in psychiatry, cardiology and urology and gained a Masters degree in Esthetic Medicine. He is also completing a book on sport supplements and writes for the Lance Armstrong Foundation as an expert writer on sport supplements and nutrition.


    #10
    MonkeyMagic
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    Re:large intra WO bcaa doses.. 2011/04/09 12:22:55 (permalink)
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    SecondRow

    Eric Serrano, a top coach.. I'd rather take advice from Dr Nick from the Simpsons. I'm pretty sure they got their med degrees from the same university.

    daz I'm with les on this one, 50g would give me the boke!

    I find 15g in a full shaker of water makes me thirsty as hell, anyone else get that?

     
     Why don't you like Serrano or his thoughts on nutrition etc? and do you think the same about Poliquin? 
    #11
    dazc
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    Re:large intra WO bcaa doses.. 2011/04/09 22:07:41 (permalink)
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    i think poliquin etc, have gone way too far using a once good reputation to sell more and more bizarre systems, and from that suppliments.
    #12
    dazc
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    Re:large intra WO bcaa doses.. 2011/04/09 22:08:28 (permalink)
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    great post dr griffiths, thanks
    #13
    MonkeyMagic
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    Re:large intra WO bcaa doses.. 2011/04/09 22:38:14 (permalink)
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    dazc

    i think poliquin etc, have gone way too far using a once good reputation to sell more and more bizarre systems, and from that suppliments.

    I agree as I kindq stated the same in my first post, but they still know what they're on about if you take that out of the equation.
    #14
    Danny187
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    Re:large intra WO bcaa doses.. 2011/04/09 22:44:40 (permalink)
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    Try his 30 day protocol
     
    30g high quality omega 3 oil a day, 40g minimum bcaa intra workout and couple drinks in the day if on the move. stick to current diet and monitor changes, only way you can tell is to do it??
     
    I think he is a clever man, sells his supps for silly prices and people buy them
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    Big Les
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    Re:large intra WO bcaa doses.. 2011/04/09 23:18:46 (permalink)
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    Dr. Griffiths
    Studies show that maximum protein synthesis is achieved with approximatley 30g of protein and taking more does not increase protein synthesis further. The protein synthesis is initiated by the essential amino acid component of the protein and mainly by leucine via mTORC1 signalling, so the same is probably true of BCAA's.

    I hope you are not saying the human body can only utilise 30g protein at one sitting ...
     
    #16
    Pasty
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    Re:large intra WO bcaa doses.. 2011/04/10 10:58:25 (permalink)
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    ^^^ I believe he's just stating that MPS is maximised by an ~4g of leucine dose Les, (which 20-40g of protein would provide depending on the source), you could easily eat more than that and absorb the lot in one sitting. Total daily protein intake is also important for overall lean tissue accretion, larger doses will help achieve optimal intake.
    #17
    Dr. Griffiths
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    Re:large intra WO bcaa doses.. 2011/04/11 16:18:46 (permalink)
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    Big Les

    Dr. Griffiths
    Studies show that maximum protein synthesis is achieved with approximatley 30g of protein and taking more does not increase protein synthesis further. The protein synthesis is initiated by the essential amino acid component of the protein and mainly by leucine via mTORC1 signalling, so the same is probably true of BCAA's.

    I hope you are not saying the human body can only utilise 30g protein at one sitting ...


     
    No, I'm not saying anything I'm just quoting what studies have found
     
    I suppose it depends on what you mean by "one sitting". Can the body use more than 30g per minute, per 30 minutes or per hour etc.
     
    The type of protein source and digestion rate will play a part, can the body utilize more than 30g of  fast digested whey which is absorbed very quickly?
     
    Obviously that is a different scenario to eating a steak which will be digested slowly and release its amino acids into the body over a longer period of time.
     
    The studies talk about the rate of protein synthesis, maximal protein synthesis is achieved with 30g, I don't know if they considered how long that maximal effect lasts for, I assume that with greater quantities of protein the duration is longer although the peak effect itself is not bigger.
     
    If I get time today I'll go back to the studies and see if I can find out more details.
     



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