BCAAs: Are They Safe?
Yes or No ?
People new to BCAAs often ask are BCAAs safe to use? The simple answer is yes. They can be used by people of all fitness levels.
Why are they safe?
Supplementing branched-chain amino acids provides our bodies with three of the essential amino acids that the human body can’t produce naturally on its own: leucine, isoleucine and valine. We generally get these three amino acids from food, mainly meat, in particular - red meats; BCAAs are the building blocks of protein.
When you take BCAA supplements you should refer to the on-pack safety instructions, following the recommended dosage and timings.
BCAA supplements come in two forms – tablets and BCAA powder. They can be taken up to 3 times a day depending on the serving size and concentration (so always follow the manufacturer’s instructions). The powder can be mixed with water, a cordial or sports drink for use during a workout. Tablets are usually swallowed whole with water. BCAAs can also be taken before or post-workout provided that the recommended daily dose is not exceeded.
It is difficult to provide an exact dosage that is suitable for everyone; research suggests 0.03-0.05g/kg body weight per hour or 2-4g per hour during exercise and post workout. It is important to follow the manufacturer’s instructions and not exceed the recommended daily dose
The ratio of leucine to isoleucine and valine needs to be higher., the general ratio for BCAA products is 2:1:1 or 3:1:1– leucine to isoleucine and valine. Although some people believe the higher the ratio of leucine the better, the other amino acids are still required to make the most of your workout.