Method of taking branched chain amino acids

Branched chain amino acids are usually recommended to be taken before and after exercise or between meals. The specific methods include swallowing with water, pairing with sports drinks, taking with carbohydrates, supplementing in small doses, and avoiding taking on an empty stomach.

1. Swallow with water

branched chain amino acid powder can be directly diluted with warm water before drinking. Tablets or capsules are recommended to be taken with at least 200ml of warm water, and the water temperature should not exceed 40 degrees Celsius to avoid affecting absorption rate. Avoid drinking coffee or strong tea within half an hour of taking it to prevent tannic acid from interfering with amino acid absorption. People with gastrointestinal sensitivity can choose to add a small amount of honey to adjust the taste, but patients with diabetes should be cautious.

2. Paired with sports drinks

Mixing branched chain amino acids with electrolyte containing sports drinks can simultaneously replenish minerals such as sodium and potassium lost during exercise, especially suitable for endurance sports enthusiasts. It is recommended to choose a sugar free sports drink, with 5-10 grams of branched chain amino acids added to every 500 milliliters of liquid. Drinking it one hour before intense exercise yields better results. Be careful to avoid taking it together with caffeinated functional drinks.

3. Within 30 minutes after strength training, it is recommended to consume branched chain amino acids in combination with fast digesting carbohydrates such as bananas and white bread. Carbohydrates can stimulate insulin secretion and promote muscle cell uptake and utilization of amino acids. The common ratio is one gram of branched chain amino acid plus 3-4 grams of carbohydrate, but diabetes patients need to control the total amount of carbon and water.

4. Small dose supplementation in divided doses

Taking more than 10 grams at a time may increase the metabolic burden on the liver and kidneys. It is recommended to supplement the daily total amount in 3-4 divided doses. Taking 2-3 grams on an empty stomach in the morning can alleviate protein breakdown at night, and supplementing 3-5 grams before and after exercise can help with muscle repair. Taking it before bedtime can be combined with casein to delay absorption. Patients with renal insufficiency need to adjust the single dose under the guidance of a doctor.

5. Avoid taking on an empty stomach.

Taking a large amount on an empty stomach may stimulate the gastric mucosa and cause discomfort. It is recommended to take it with meals or 30 minutes after meals. Lactose intolerant individuals should choose pure branched chain amino acid products that do not contain whey protein. If nausea, dizziness and other reactions occur after taking it, it should be stopped immediately. Chronic disease patients and pregnant women should consult a professional physician before use. As a nutritional supplement for exercise, branched chain amino acids require regular training and a balanced diet to achieve optimal results. The recommended daily total for the general fitness population is between 10-20 grams, while high-intensity athletes may increase it at their discretion but should not exceed 0.2 grams per kilogram of body weight. Long term users should undergo regular liver and kidney function tests to avoid overlapping with amino acid supplements such as arginine and glutamine. Daily intake of natural foods rich in branched chain amino acids, such as eggs, chicken breast, tuna, etc., can meet basic nutritional needs through diversified diet.