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All the Truth Member
Messaggi: 8,093
Data registrazione: Jan 2007
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![]() Dosi massicce di BCAAAvete mai letto l'articolo di Derek Beast Charlebois dove parla della sua esperienza con le dosi mega di bcaa? My Recent Experience With "Mega-Dosing" BCAA I have been using BCAA for the past three years. I have used large amounts of BCAA in the past, but never really contributed my results to the BCAA, though now I realize they played a big part in my results. Recently I began using large quantities of BCAA as part of a self-experiment and my results have been very impressive. I began "mega-dosing" BCAA in March using Scivation's Xtend as my source of BCAA. Xtend also contains citrulline malate (and glutamine), which as stated above, should work hand-to-hand with BCAA and increasing protein synthesis by elevating ATP levels. In order to really put Xtend to the test, I decreased my protein intake by 50 grams (200 calories) and replaced that with 50 grams of BCAA. I did this because if I would have just added 50 grams of BCAA, I would be adding 200 more calories to my diet, which should cause a change in lean mass on its own. Here are the results of my month long Xtend "mega-dosing" experiment: Start 3/13 3/20 3/27 4/3 4/10 Delta 4 3 4 3 3 -1 8 8 8 8 6 -2 10 9 8 8 8 -2 22 20 20 19 17 -5 208 210.5 212.5 212 212 +4 - 2.5 2 -0.5 0 - 2.5 4.5 4 4 8.6 7.9 7.9 7.6 7 -1.6 17.888 16.6295 16.7875 16.112 14.84 - -1.2585 0.158 -0.6755 -1.272 -3.048 - -1.2585 -1.1005 -1.776 -3.048 91.4 92.1 92.1 92.4 93 190.112 193.8705 195.7125 195.888 197.16 - 3.7585 1.842 0.1755 1.272 7.048 - 7.5705 9.4125 9.588 10.86 The large jump in lean mass during the first week was due to a large increase in intracellar hydration (at least that is how I explain such a large increase), which I would credit to the BCAA's ability to increase glycogen synthase (the enzyme that catalyzes muscle glycogen storage) activity, which leads to an increase in muscle glycogen and therefore intracellular water. I also noticed an increase in muscle "fullness" and vascularity during the first week, which would support my theory of increase muscle glycogen and intracellular water storage. Along with my large increase in lean mass (7 pounds in 4 weeks), I also lost three pounds of fat while bulking. This is most likely due to the BCAA's ability to increase glucose uptake into skeletal muscle, increased leptin expression, and decreased fatty acid synthase (the enzyme responsible for committed fat storage) in adipocytes (Taylor, 1975). My results from this experiment were what prompted me to write my BCAA Part I article and lead me to continue using large amounts of BCAA. BCAA Dosing and Timing While one will see results using less BCAA than I am going to suggest below, I am suggesting the amount of BCAA (and citrulline malate/creatine) I think one should use to obtain optimal results. If One Is Using BCAA Alone, I Would Suggest: Breakfast: 10 grams Pre-Workout: 10 grams During Workout: 10 grams Post Workout: 10 grams Bedtime: 10 grams Total: 50 grams/day If one wanted to incorporate citrulline malate and creatine along with BCAA, I would suggest the following (I am using Scivation's Xtend in my example because it already contains 1 gram of citrulline malate per serving and tastes very good): Breakfast: 1 serving Xtend Pre-Workout: 1 serving Xtend & 3-5 grams Creatine During Workout: 2 serving Xtend Post Workout: 1 serving Xtend & 3-5 grams Creatine Bedtime: 1 serving Xtend Total: 50 grams BCAA 6 grams Citrulline Malate (the recommended dosage) 6-10 grams Creatine Monohydrate (you can use a newer creatine, such as CEE, if you would like) Supplementing with BCAA during these times will create a steady activation of mTOR and deliver BCAA when you need them most: first thing in the morning after going 8 hours with no food, around your workout where the BCAA can be used for energy production, to spare amino acids from skeletal muscle, and increase protein synthesis, and before bed when it is time to recover from a hard days work. I truly believe BCAAs are worth every penny you pay for them (Just a quick FYI, unflavored BCAA taste like garbage, so I highly recommend getting some flavored BCAA if you do plan on supplementing with them). The results I've experienced first hand, the results other athletes are experiencing, and the available scientific research all suggest BCAA are a wise investment. Fonte: Bodybuilding.com - BCAA Part 2: What To Stack With BCAA For Enhanced Results! - Derek Beast Charlebois Voi cosa ne pensate? |
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