Supplement Question - Amino Acids etc.,

[sonny4753]

Ok, real quick where does one find actual dosage recommendations for say BCAAs, Argnine, Carnintine, etc?

My girfriend is 5'3 3/4 and weighs 132lbs with 23% bodyfat, and she obviously shouldn't take the same levels of BCAAs and Argnine as I do, so what are the correct dosages?

Anywhere to find the metrics for this sort of stuff?

Thanks!

[wildstang]

from what research ive done on amino acids theres really no set dosage put in stone to say. i will commonly buy a generic depending on time constraints wich a basic wal-mart has body fortress super amino 3000 and use them. following there recomended guidlines wich is 3 tabs a day. but i commonly use more depending on workout day. no possible way of overdoseing i believe but then i could be wrong there. ive just never come accross any data stating otherwise.

[tooncesthecat]

I agree with wildstang, there is no RDA for aminos. As long as you are following the manufacturer's recommendations on the bottle, you're likely to be alright. If you're lifting heavy and trying to build mass, take some yourself at the beginning of your workout. Here's a good article about amino acids, but it also talks about proper protein ingestion.

Bodybuilding.com - XCell - The Basics Of Amino Acid Metabolism.

[sonny4753]

Thanks for the replies and help it is very much appreciated.

I read the article and I understand the chemistry part (have an engineering degree and hated chemistry LOL) but my question has still not been answered; maybe this is not the place for it.

Is there anywhere posted a dosage formula for adults? My girlfriend weighs 130 and I weigh 205 lbs but the BCAA bottles all say the same "...adults take 4 tablets prior to workout and post workout..." that just doesn't make any sense. If 4 is adequate dose for me and I am 75lbs heavier than my gf then her taking the same dose is incorrect. Or on the contrary I'd like to know I am not taking enough, and therefore wasting my money.

Any more advice?

Basically like this:
Males: Weight Age Dosage
X Y Z

[Carnitas]

I actually have a somewhat similar question. I have been taking bcaa's, arginine, and carnitine these past weeks, and have been following the dosage on the bottle. I take bcaas before my workout and sometimes after, and take the arginine and carnitine before and after. So I was curious if I was taking the right amount, and if I was taking it at the right time. So I did a little reading and found this info on bodybuilding.com

Arginine
How much should be taken? Are there any side effects?

Individuals with existing heart or psychiatric conditions should consult with their physician prior to supplementing with Arginine. With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not yet been established, so it is best to do what is known as "tolerance mapping".

Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin and steroids.

Many protein powders on the market are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from sources. If you do not feel comfortable following the above described procedure, it is always best to follow the directions as prescribed on the products label.

Carnitine
4. How much should be taken? Are there any side effects?

Between two and four grams of L-carnitine should be taken one hour before exercise, for two weeks.

Taking L-carnitine is very safe, although the DL form of carnitine may be toxic and is not recommended.