BCAAs increase muscle growth by increasing muscle protein synthesis.
They help the body recover from training as they are shown to decrease muscle damage, which may help reduce the length and severity of delayed onset muscle soreness (DOMS).
May improve quality of life in elderly and those with muscle wasting diseases.
BCAAs may prevent obesity and help with wight loss.
They may improve the symptoms of liver disease.
Dosage
Dosage
Scientists found that following some guidelines seemed to be important for reducing muscle damage through BCAA supplements.
The daily dose is at least 200 mg per kg of body weight. For example if you weight 75 kg, you would need to take a dose of at least 15 grams (15,000 mg) of BCAAs daily.
Continue BCAA supplements over the long-term (more than ten days) to start seeing muscle-protective benefits even on days that you don’t exercise.
Split the total daily dose into two or more doses, before and after exercise or such.
It increases the time to exhaustion during exercise thus exercising can be done for longer periods.
It can reduce fatigue in resistance training leading to higher training volumes.
It improves performance in high-intensity and short-duration exercises.
It can help increase muscle endurance in older people.
It improves athletic performance and exercise capacity, aids in building muscle mass, improves physical performance, and enhances muscle endurance and stamina during training.
Carnosine has antioxidant properties that can reduce oxidative stress and fight free radicals.
Dosage
Dosage
The standard dose of beta-alanine is 4-6 grams daily divided doses of 2 g or less for 2-4 weeks.
Taking β-alanine supplements with a meal can further increase carnosine levels.
β-alanine supplements seem to be better at increasing muscle carnosine levels than taking carnosine itself.
It increases important brain chemicals, improving mental performance in stressful situations.
Tyrosine supplements increase the levels of the neurotransmitters dopamine, adrenaline and norepinephrine. Thus help with symptoms of depression.
It has been shown to benefit those who are sleep deprived.
Tyrosine supplements are given to people with Phenylketonuria (PKU) [a genetic condition where the body cannot process Phenylalanine, which is needed to produce Tyrosine. Leading to low levels of Tyrosine in the body].
Tyrosine supplementation increase endurance capacity in the heat.
Dosage
Dosage
Tyrosine doses used for improving exercise capacity are 500–2,000 mg 30–60 minutes before exercise.
For increasing mental performance during stressful situations or for sleep deprivation the dose would be 100–150 mg/kg prior to a stressful event.
For a person weighing 75kg the dose would be 7.5-11.25 grams daily.
BCAAs increase muscle growth by increasing muscle protein synthesis.
They help the body recover from training as they are shown to decrease muscle damage, which may help reduce the length and severity of delayed onset muscle soreness (DOMS).
May improve quality of life in elderly and those with muscle wasting diseases.
BCAAs may prevent obesity and help with wight loss.
They may improve the symptoms of liver disease.
Dosage
Dosage
Scientists found that following some guidelines seemed to be important for reducing muscle damage through BCAA supplements.
The daily dose is at least 200 mg per kg of body weight. For example if you weight 75 kg, you would need to take a dose of at least 15 grams (15,000 mg) of BCAAs daily.
Continue BCAA supplements over the long-term (more than ten days) to start seeing muscle-protective benefits even on days that you don’t exercise.
Split the total daily dose into two or more doses, before and after exercise or such.
It increases the time to exhaustion during exercise thus exercising can be done for longer periods.
It can reduce fatigue in resistance training leading to higher training volumes.
It improves performance in high-intensity and short-duration exercises.
It can help increase muscle endurance in older people.
It improves athletic performance and exercise capacity, aids in building muscle mass, improves physical performance, and enhances muscle endurance and stamina during training.
Carnosine has antioxidant properties that can reduce oxidative stress and fight free radicals.
Dosage
Dosage
The standard dose of beta-alanine is 4-6 grams daily divided doses of 2 g or less for 2-4 weeks.
Taking β-alanine supplements with a meal can further increase carnosine levels.
β-alanine supplements seem to be better at increasing muscle carnosine levels than taking carnosine itself.
It increases important brain chemicals, improving mental performance in stressful situations.
Tyrosine supplements increase the levels of the neurotransmitters dopamine, adrenaline and norepinephrine. Thus help with symptoms of depression.
It has been shown to benefit those who are sleep deprived.
Tyrosine supplements are given to people with Phenylketonuria (PKU) [a genetic condition where the body cannot process Phenylalanine, which is needed to produce Tyrosine. Leading to low levels of Tyrosine in the body].
Tyrosine supplementation increase endurance capacity in the heat.
Dosage
Dosage
Tyrosine doses used for improving exercise capacity are 500–2,000 mg 30–60 minutes before exercise.
For increasing mental performance during stressful situations or for sleep deprivation the dose would be 100–150 mg/kg prior to a stressful event.
For a person weighing 75kg the dose would be 7.5-11.25 grams daily.