1. Training smart with BCAAs. It means training with the help of sport nutrition capable to add some extra edge to your workout. And while there is a lot of different products on the market (we talked about protein and protein dishes, amino acid glutamine and vitamins such as choline), BCAA is still the essential.
The name branched-chain amino acids (BCAAs) refers to the three proteinogenic amino acids leucine, isoleucine and valine, which have a chain-like molecular structure (a carbon atom bound to more than two other carbon atoms). The BCAAs are among the nine essential amino acids for humans. Essential amino acids cannot be manufactured in the body (or are manufactured in insufficient amounts); therefore they must be obtained from the food supply or some other exogenous source. The main purpose for you to take BCAAs is to boost muscle recovery and the immune system. It is the most beneficial to take BCAA supplementation before and after exercise for decreasing exercise-induced muscle damage and promoting muscle protein synthesis. Muscle damage develops delayed onset muscle soreness: a syndrome that occurs 24-48 hours after intensive physical activity that can inhibit athletic performance.
Dosage recommendations for BCAA’s vary widely and more research is needed before finalization is made for the best supplementation dosage. However, the most recent research indicates that dosages typically range from 200-300mg of each BCAA daily to 2-5 grams of each daily. It however seems that the smallest beneficial dosage of BCAA’s is 150mg of each leucine, isoleucine, and valine daily.
2. Having training plan set up. It is helpful to revisit your training plan sometimes and we’ve done it in the past. We also know how to do fat burning/muscle preserving interval training. That’s how April fast training plan looks like.