Do BCAAs Really Work?

We’ve been seeing a lot of claims being thrown around regarding the effectiveness of BCAA supplementation. So, to settle this issue, we did some, a lot of, research of our own. But not just any research, we will analyze studies and opinions of experts.

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine.

The CBC (already suspect from the start lol) state this: “While BCAA supplements might have some benefits in particular situations, they’re a far cry from being a guaranteed boost to your health and fitness.” [1] Notice the author is some dude named Rj Skinner, from Canada, who is just paid to write all kinds of articles. His/her/they/them expertees isn’t even stated. So, this shows that we can just believe everything single thing that is published on the interwebz. So, we will keep moving and disregard this unconfirmed nonvalidated unknown interwebz author.

We turn to the “trusted” WebMD… and come across this article reviewed by Dan Brennan, MD on November 07, 2020 [18]. Now, WebMD has been a known hater of the fitness supplement world for a long time. It’s almost like their policy is to shun the supplement industry. Granted, there is some trash supplements out there, but there are some trash doctors out there too… in the article, they state: “…but research doesn’t offer strong evidence for the use of BCAAs to increase muscle mass.” What does WebMD constitute “strong evidence” exactly? Is it stronger when they agree with it or when it confirms their opinions? Welp, they go on and just contradict themselves in the next line:

“Some research supports these health benefits of BCAAs:
Muscle Building
Several studies suggest that BCAAs supplements may increase muscle mass and strength during training.”
https://www.webmd.com/diet/health-benefits-bcaas#1

But, since they are haters and need to hate, they promptly add this line: “…The studies were short term and did not show that supplementing with BCAAs is superior to getting them from dietary sources.“

Bro, no one is debating their superiority lol. We just want to know IF THEY WORK. And, according to their first line, they may very well work.

But wait, there’s more.

“Muscle Recovery
Some studies suggest that BCAAs may ease soreness and help with recovery following exercise.”

So, BCAAs may “ease soreness and help with recovery” that’s great. But, of course, they have to throw in this: “…The effect may not be significant enough to warrant the use of supplements.” Significant enough? The slightest “ease” in soreness and the slightest increase in “recovery” is better than slightly MORE soreness and slightly LONGER recovery lol.

And it is nice for WebMD to admit: “Branched-chain amino acid supplements are considered safe when taken in proper doses for short periods of time. As far as researchers have observed, BCAAs cause very few adverse effects.“

Next we find this dude: “Bottom line: If you’re taking in adequate protein, then BCAAs are a complete waste of money,” says protein researcher, Stuart Phillips, Ph.D., of McMaster University. Men’s Health nutrition advisor, Mike Roussell, Ph.D. agrees. “It is important to realize that BCAAs are found naturally in the proteins that you are already eating, like whey or casein protein shakes, eggs, beef, fish, and chicken,” he says. “This means that for the average guy looking to get fit, there’s no need to add a BCAA supplement to your post-workout protein shake. It’s overkill and it won’t get you any better results.” Now, they make some valid points. Except, the logical, universally applicable, is dumb. Here’s why:

First of all, when trying to get those gainz, you need to intake A LOT of protein. If you are doing it only from your food sources, that is a SHIT LOAD of food you have to eat, just to hit your 1.5 grams of protein to body weight. So, if I weigh 150lbs, that means I need to intake 225 grams of protein! There are about 40 grams of protein in 1 chicken breast. So you would have to eat almost 6 chicken breats! And that’s just for someone that weights 150 pounds. Odds are, the average fitness freak DOES NOT get enough protein in their daily diet.

Secondly, Dr. Mike, even suggests the use of supplements to help with meeting your proteins intake goals. So, the “average guy looking to get fit” needs the BCAA and EAA supplementation, according to Dr. Mike lol

Lastly, Dr. Stuart, says that if you are taking in adequate protein, then the BCAA supplementation is a “waste of money” lol but, how does one get to the point of intaking adequate protein (BCAAs and EAAs)? Through supplementation.

You can see the subtle distain and hatred for the supplement industry.

NOW, with all that said, there is an important study to help us understand a PROPER use of BCAAs. The Journal of Amino Acids found that intake of only one of the BCAA, leucine, had no effect on performance. This shows us that BCAAs and EAAs are needed together [20].

Then we have Business Insider throw their hat into the debate [23]. Not that they are reliable when it comes to nutrition and supplements but hey, let’s see what these chumps have to say.

This statement in their article is a dead give-away on where they are going with their article:

“We asked personal trainer and former competitive sprinter Max Lowery — who previously told us he would never touch a protein shake — for his verdict on BCAAs.”
https://www.businessinsider.com/do-bcaa-supplements-help-performance-2018-2

lol Geez, I wonder what he will say…

“that the powders also frequently contain artificial sweeteners, flavourings, and colourings, and that they’re often highly synthetic in appearance.”

OMG, watch out, they are “synthetic IN APPEARANCE” lol Well, he looks like a weakling “in appearance” as well lol How does this biased subjective statement help? It doesn’t. Just pushes an opinioned agenda (anti-supplements).

“when he experimented with them while sprinting, he saw no effect on performance or recovery.”

Well of course he saw no effect, who the f*ck saw that coming lol.

Oh but it gets better. Then they state this: “According to Lowery, the idea that BCAA supplements alone produce an anabolic or muscle-building response driven by MPS — from which, he points out, a multi-million pound industry has grown — is untrue. And he said there are studies to prove it.”

OMG those evil “multi-million [dollar] industry” watch out. Here they are trashing supplement companies but NOT Big Pharma lol How ironic. But, then, when you actually look at the “study” they cite to “prove” their point… its some dumb handout from a multi-billion dollar company, Gatorade!! lol

You can’t make this up. Business Insider and the moron they quote as some sort of expert just disqualify themselves lol.

Now for the Truth:

Then we came across two interesting studies [3,4] that show the BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle.

But what we want to know is does drinking BCAAs as in the supplement powder form we all see in nutrition stores, are there benefits to this?

In this study [5], people who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink. Welp, this legit peer reviewed published study just confirmed that BCAAs can help!

BUT, another interesting thing is that the gains from only drinking BCAAs was 50% less than the gains from drinking Whey Protein shakes [8]. Gains none the less but less than whey. Why is that? While BCAAs can increase muscle protein synthesis, they can’t do so maximally without the other essential amino acids, such as those found in whey protein or other complete protein sources [6,7].

Don’t let that confuse you. Drinking BCAAs DOES increase muscle protein synthesis, just not as much as Whey Protein has been shown to do.

But that’s not it. BCAAs have shown to reduce muscle damage and muscle break down. Several studies show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage [9,10,11]. And BCAAs may also speed up recovery time [12,13].

Muscle wasting or muscular breakdown is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting and as a natural part of the aging process [14]. Like having a long break from working out, or dieting. Several studies support the use of BCAA supplements for inhibiting muscle protein breakdown. This may improve health outcomes and quality of living in certain populations, such as the elderly and those with wasting diseases like cancer [15,16, 17].

the Journal of the International Society of Sports Nutrition found that individuals were able to maintain lean body mass when supplementing with BCAAs during a calorie-restricted diet [21], which prevented some muscle loss.

Summery of what STUDIES have shown:

BCAA (with EAAs) supplements DO increase muscle protein synthesis (just not as much as Whey Protein supplementation, thus, BCAAs and EAAS should be taken together)
BCAA (with EAAs) supplements DO reduce muscle damage and recovery time.
BCAA (with EAAs) supplements DO inhibit muscle breakdown.

Don’t believe me? Read the studies for your self.

Also, here is another article worthy of reading: https://dioxyme.com/blogs/improve-recovery/bcaas-work-worth-it

The Life Gym

Do BCAAs Really Work?

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