- If you consume enough protein.
- Supplementing with BCAAs will not affect performance.
- BCAA supplements will not improve muscle recovery.
Recently I upload an article about whey protein as the start of this article series about supplements.
So, what happened?
Some people completely agree with me and some people didn’t. However, I could get much more engagement I have never had before.
Feel free to check that out here. 3 reasons to not to buy a protein shake.
After that, I realize that some people hold their belives so close to their personal identity.
Challenging their beliefs is like challenging them as a person.
They make sure to never fact check a single piece of information or be open to new ideas.
They think their style of working out is the be-all, end-all, and anyone who workout differently is wrong and stupid.
They think supplements and powders are the answer to their lack of 5% body fat or 25-inch biceps.
But when in reality all the scientific studies and real-life results show something different.
Let’s find out about 3 reasons why you should not spend your money on BCAA supplements.
1.If you consume enough protein
BCAAs are actually amino acids, BCAAs stands for branched-chain amino acids.
There are also “essential” amino acids, which means your body can’t make them and you have to eat them.
There are 20 essential amino acids but mainly we talk about 3 of them. leucine, Isoleucine, and valine.
- Isoleucine helps with energy uptake and preserve protein breakdown.
- Valine, which isn’t that special it does what other two do but it’s not really good it.
- Leucine, which is the main BCAA.
Leucine helps preserve lean mass, increase insulin levels, and most importantly it activate M-tor which promotes muscle growth.
So BCAAs are pretty important stuff and it is usually recommended to take between 5 to 20 grams per day.
The thing is your already taking it.
Some people sip on some BCAAs as if its some magical gym potion that makes them last longer during their beanpress set.
Meanwhile, they are too delusional to realize that branched-chain amino acids are the building blocks of the protein.
Which is found in anything like rice, beans, eggs, chicken, broccoli, beef, tuna
If you consume high protein in general supplementation is simply unnecessary.
If you supplement with BCAAs you will get somewhere around 6g-8g per serving.
But if you consume high protein foods you can have BCAAs like this.
|Chicken breast (100g)||5.88g|
|Canned tuna (100g)||5.2g|
|With 2 eggs||3.2g|
2. Supplementing with BCAAs will not affect performance in the gym
Most people think that supplementing with BCAAS will give them extra energy in the gym.
This is a study to determine whether branched-chain amino acid (BCAA) supplementation affects aerobic performance.
However, this study results shows that Branch chained amino acid supplementation lowers perceived exertion but does not affect performance.
Also, some people say that BCAA is great for a quick boost of energy when fasting.
My argument to that is simply carbs are even better for an energy boost. Even some studies show that carbs are even better.
3. BCAA supplements will not improve muscle recovery.
BCAA supplement marketers always promise us that BCAA supplements will improve our muscle recovery faster.
But when it comes to real-life results it just doesn’t really show a difference.
In fact, according to this study, it shows that supplementing with BCAA will not improve your muscle recovery.
The purpose of this study was to investigate the effects of BCAA supplementation on muscle recovery from resistance exercise.
There were 24 young adults assigned in this group study. they were separated into 2 groups (12 per group).
One group were supplemented for 5 days, on day 1 and day 3 both group where trained resistance exercise.
However, the results indicate the BCAA supplementation does not improve muscle recovery from resistance exercise.