T Nation

BCAAS

How many grams pre workout, during workout, postworkout?

Charles Poliquin recomends 0.44 grams per kilogram of body weight per day.
He says to take 2-3 tablets between sets.

An Italian study says to take 0.2 grams per kilogram of body weight 30 minutes prior to a workout and 30 minutes after.

20 to 40 grams total. Split them as you with around your work out.

Italian article:
De Palo EF, Gatti R, Cappellin E, Schiraldi C, De Palo CB, Spinella P.
“Plasma lactate, GH and GH-binding protein levels in exercise following BCAA supplementation in athletes.”
Amino Acids. 2001;20(1):1-11.

http://www.springerlink.com/app/home/contribution.asp?wasp=n2v6yktqun3tx2rlfray&referrer=parent&backto=issue,3,10;journal,28,35;linkingpublicationresults,1:104405,1

[quote]tall tom wrote:
Charles Poliquin recomends 0.44 grams per kilogram of body weight per day.
He says to take 2-3 tablets between sets.

An Italian study says to take 0.2 grams per kilogram of body weight 30 minutes prior to a workout and 30 minutes after.[/quote]

I found liquid BCAAS much easier to digest during, or prior to a workout than the pills.

If you are using Surge during and after your workout (1 serving), that should give you 13g BCAAs according to JB. If you take another serving of Surge 30-45min after your workout that should be another 13g BCAAs. That at least gives you 26g which according to Charles Poliquin should give you some results. Also, it will help any BCAA supplement you get to last longer.