T Nation

BCAA Dosage


#1

I get a BCAA capsules and it says to take 4 capsules after workout, but i was talking to my friend and he said you should take over 12 BCAA capsules or they are not effective. Is this correct?


#2

Well, there are different schools of thought on this. Charles Poliquin advises taking upwards of 7 kilograms of Poliquin-brand BCAA in every workout (Non-Poliquin BCAA will cause your spleen to ignite...check pubmed, it's all there).

If I am in a carb-depleted state, I typically take 10g pre and 10g during, with noticeable results. If I've had some carbs, I reduce this to 5g and 5g.


#3

Do you like the effects you get from the pills? Ive always thought a powder is better when its possible.


#4

i don't like the taste of most powders, and i find taking pills the easiest