Как правильно выбрать ВСАА: состав, дозировки, цена

USEFUL LINKS: 1. Order a personalized training plan from me: https://tvoytrener.com/t.php 2. My website: Your Trainer - https://tvoytrener.com 3. Google Play app: https://play.google.com/store/apps/de... 4. App Store app: https://itunes.apple.com/us/app/id129... 5. Support the channel: https://tvoytrener.com/www/int/poblag... 6. Buy sports nutrition with a 20% discount: https://мойэндорфин.рф/?ref=TIMKO Timecodes: 00:00 What is BCAA? 01:15 When and how much to take? 02:24 Capsules or powder? 04:51 Why do manufacturers understate the dosage? 5:40 2:1:1 4:1:1 or 10:1:1? 06:39 How do manufacturers cheat with flavor? 08:49 How to distinguish high-quality BCAAs from counterfeits? 10:16 What volume should you take? 10:57: Conclusions According to the author, BCAAs are used not only in bodybuilding but also in various sports. The main idea is to look not at the pretty packaging and manufacturer's recommendations, but at the amount of pure amino acids in the ingredients. The author believes that typical recommended servings of 2-3 grams per day are too small and practically useless. As a guideline, he suggests approximately 6-10 grams for very light individuals, about 15 grams per day for someone weighing 70-80 kg, and up to 20 grams for larger men. It's emphasized that BCAAs don't necessarily need to be strictly tied to workouts. The author believes they work cumulatively, so they can be taken whenever convenient: morning, afternoon, or evening. He sees no fundamental difference between taking them before or after workouts. Then comes a comparison of the two main forms: powder and capsules. The author explains that capsules contain the same powder, but due to the shell and format, they are usually significantly more expensive. Using a specific example, he shows that a bottle of capsules can contain very little pure BCAA, despite appearing large and cost-effective. Because of this, with a realistic working dose, the package lasts only a few days or a week. Powder, according to his calculations, is usually about twice as cost-effective with the same effectiveness. Another important point: capsule manufacturers often list very small "servings," for example, 3 capsules, although this may only contain 1.5 grams of BCAAs. The author believes that such recommendations are underestimated and are more for marketing purposes, to make the consumer believe the bottle will last a long time. The amino acid ratio is also discussed. The author considers the 2:1:1 formula to be the most reasonable, as he believes it is closer to the natural composition of muscle tissue. He is skeptical of 4:1:1, 8:1:1, and higher formulas, considering them more of a marketing ploy, as they overinflate the leucine content. Finally, the author discusses flavor additives. Unflavored BCAAs are bitter, but they can contain nearly 100% pure BCAA. Flavored versions lose some of their volume to flavor, which is normal if the additives are small. However, he considers it a bad sign if nearly half the formula is devoted to flavor components. He cites a bitter taste and poor solubility in water, where the powder forms floating flakes, as indirect indicators of "pure" BCAA.