What are BCAAs and when should I consume them?
To read up on BCAAs, check out the thread All About BCAAs. As far as how to incorporate them in your meal plan, here are the BCAA protocols recommended by JB himself. If you find you dont fall into one of the categories listed below, then you probably dont need any extra BCAAs. If you are making your own PWO shake and you want to add some BCAA I would suggest simply adding 5-10 grams to your protein and carb shake. PROTOCOL 1 WHEN: 1) During a focused period of very low energy intake and rapid fat loss. HOW MUCH: 1) 5-10 grams 3-5x per day every day (dose and frequency depending on body mass). Also add 2.5g of creatine with each dose. Again, dose and frequency depending on body mass. Make sure to take 1 serving during training and another after. The other doses should fall in between meals. (Whether to include Surge or not is another question that has to be answered per the individual – I don’t have blanket recommendations here.) PROTOCOL 2 WHEN: 2) During an intense athletic training
