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How to Make Your Own BCAA Supplement for Insane Results

Branched Chain Amino Acids, more commonly known as BCAAs, are an incredibly effective supplement for supporting a variety of fitness goals including muscle building, weight loss, and performance enhancement.

 

When purchased from a popular brand, BCAA supplements can be expensive and under-dosed. If you want to avoid high cost and under-dosed supplements, the best thing you can do is create your own BCAA supplement.

 

Let’s take a look at everything you need to know when it comes to creating your own BCAA supplement.

 

Ingredients to Include

 

Leucine

Considered the superstar of the three essential amino acids for fitness, Leucine is used in a variety of supplements including pre-workouts, muscle builders, post-workouts, and, of course, BCAA blends. Studies have suggested that when used as directed, Leucine may be able to promote the following benefits:

 

  • May trigger protein synthesis
  • May boost lean muscle mass
  • May increase energy levels
  • May promote fat burning (1-5)

 

Isoleucine

Despite not getting as much publicity as Leucine, the essential amino acid, Isoleucine is just as important thanks to its ability to manufacture functional proteins in the body. Essential for energy levels and recovery, Isoleucine may be able to promote the following benefits:

 

  • May boost intra-workout energy levels
  • May protect muscle from catabolism
  • May support lean muscle gains
  • Ideal for weight management (1-5)

 

Valine

The third essential amino, Valine is just as important as the others but it appeals to people outside of the fitness market as it is a great way to support recovery after an injury or surgery. As a standalone ingredient, Valine may promote the following benefits:

 

  • May help with recovery
  • May support muscle growth
  • May boost performance
  • May increase natural energy levels (1-5)

 

Proper Dosage of Each Ingredient

 

When making your own BCAA supplement, it will be critical to get the correct dosage. Do you know exactly how much of each amino acid you should be using? Check out the Amino Z supplement dosage guide below:

 

Leucine

  • The ideal dosage per serving for Leucine 3,200 mg. However, if you are extremely active, you may consider using up to 4,000 mg.

 

Isoleucine

  • The ideal dosage for Isoleucine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.

 

Valine

  • The ideal dosage per serving for Valine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.

 

Other Ingredients to Consider

 

If you want to upgrade your BCAA supplement to the next level, you may consider adding in the following ingredients to support performance and results:

 

Beta Alanine

  • May boost strength
  • May support muscle growth
  • May help with recovery (6-8)

 

Caffeine

  • May boost performance
  • May increase metabolism
  • May support cognitive ability (9-11)

 

Make Your Own BCAA Supplement Now

 

Ready to get started with making your very own custom BCAA supplement? Use the Amino Z Supplement Builder today!

 

The Amino Z Supplement Builder allows you to create your own unique supplements with the ingredients and dosages that you choose. Why waste money on under-dosed supplements from big name brands when you can create your own?

 

Try the Amino Z Supplement Builder now!

 

References

 

  1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

  1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

 

  1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

 

  1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

 

  1. Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.

 

  1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.

 

  1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.

 

  1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).

 

  1. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97.

 

  1. Daniel Borota, Elizabeth Murray, Gizem Keceli, Allen Chang, Joseph M Watabe, Maria Ly, John P Toscano, & Michael A Yassa. Post-study caffeine administration enhances memory consolidation in humans. Nature Neuroscience 17, 201–203 (2014) doi:10.1038/nn.3623.

 

  1. David Furman, Junlei Chang, Lydia Lartigue, et al. Expression of specific inflammasome gene modules stratifies older individuals into two extreme clinical and immunological states. Nature Medicine 23, 174–184 (2017) doi:10.1038/nm.4267.
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