What is the dosage?
For the dosage of the BCAA capsules there are different recommendations of the manufacturers. First of all, it is important to follow the instructions of the respective manufacturer. In any case, one’s own state of health and fitness should be taken into account, as well as the intended purpose of the intake.
In addition, body height and weight as well as the activity level should be taken into account. Normally the daily requirement of the amino acids contained in BCAA capsules is between 10-20g. Athletically active people need an average of about 15g, whereas people who are not physically active get by with 12g.
It should be noted that a part of this amount may already be supplied through food, which should then be taken into account when calculating the correct dose. Even though an overdose of the capsules is usually harmless, 50g of BCAA per day should not be exceeded. The time of day and the dosage for the individual times of taking the capsules depends on the diet plan. At the beginning of each intake it is therefore advisable to consult a doctor or nutritionist to create an individual dosage plan so that the BCAA capsules can be optimally used by the body. In general, you should always make sure that the dosage ratio of the individual amino acids is also kept to 2:1:1.
How should one take the capsules?
There is no generally accepted plan for taking BCAA capsules, as it always depends on the goals of the intake, the training the athlete is doing and his general fitness level. If the capsules are not taken in the sports area but in a medical or dietary context, the intake is different. It is therefore important to first analyse this and then draw up an individual intake plan.
However, there is some general information to be considered when taking the capsules. Humans need about 10-20g of the amino acids contained in BCAA per day. Ideally, a mixing ratio of 2 parts leucine and one part each of isoleucine and valine is ideal.
In addition to the amount taken, the time of taking the capsules is also important. Athletes are recommended to take their appropriate dose either 30 minutes before the workout or, even better, after the workout, because then the body’s insulin secretion favours the absorption of the amino acids. On non-workout days and also during dietary phases, it is advisable to take the daily dose in the morning and evening. Over which period of time the capsules are taken also depends on the individual training goal. Some people take the capsules as a cure for a few weeks, while others use the capsules as a permanent part of their training.
