Are BCAAs Worth It Branched Chain Amino Acids Review
What’s up, guys.Sean nalewanyj here, seannalbodytransformationtruth and today i’m going to be doing a review of branched chain amino acid supplements.So bcaas are one of the most popular muscle building supplements on the market, they’re surrounded by a lot of hype and in this tutorial i’ll be giving you the honest, unbiased facts so that you can decide whether or not you think they’re worth your money.So the bcaas are three branched chain amino acid of course, leucine, valine and isoleucine, and they’re usually taken as a supplement.
Before, during and after training, sometimes all three.And the benefits of bcaas that supplement companies will claim are number one, that they improved muscle recovery and growth, since leucine is the primary amino acid involved in protein synthesis.The second benefit is that they improved training performance and the third benefit, which isn’t mention quite as often, is that they reduced delayed onset muscle soreness.So let’s quickly go over each one of these.The first just being the overall benefit of improving muscle recovery and growth.So it is true that the branched chain amino acids play a very important.
Role in the muscle building process, again leucine specifically is critical in this, it sometimes referred to as the anabolic trigger.However, what a lot of people don’t really take into account is that bcaas are already found in quite high amounts in the regular dietary protein sources that you’re eating throughout the day.For example, the branched chain content of whey protein is about 25, egg is 20, beef is also around 20 these are just a few examples.So if you went ahead and ate, say 30 grams of protein from beef.
Or you took a scoop of whey protein, you’re already getting around 6 grams of bcaas just from that one serving alone.Even a lot of vegan protein sources are pretty high as well, thinks like brown rice protein, pea protein, soy, hemp, these are all very high in bcaas on a grampergram basis as well.So as long as you’re eating enough total dietary protein each day from a variety of sources then you’re already getting sufficient bcaa intake just from that alone.Again, it’s not that the branched chain themselves aren’t effective.
Or useful, they definitely are.They’re crucial for that matter but it’s just that dumping an extra 10 or 15 grams in supplemental form on top of what you’re already getting from your diet, that’s probably not going to benefit you in any noticeable way.Just because some bcaas are good it doesn’t mean that more are automatically better, and there’s a finite cap on how much of them you can actually use to maximize protein synthesis at any given time.And if you look at the actual research then what you’ll see is that the only time.
They really provide clear benefits, is when they’re taken on their own in isolation without any whole food protein.For example, a lot of studies will have, you know, one group taking just bcaas and then another group taking just dextrose.But it’s not surprising that using bcaas in comparison to using pure dextrose would have positive benefits, but that really doesn’t tell us anything about whether or not freeform bcaas are superior to just eating regular whole food protein sources.And i don’t really see any reason to assume that they are.The second claimed benefit is that they improve training performance.
So you’ve probably seen those guys walking around the gym with giant 4 liter jugs filled to the brim with bright pink or bright green liquid that they sipped on during the workout, maybe you are one of those guys, and the chances are those jugs are at least partly filled with bcaa powder.Now the reason people used intraworkout branched chains is that because as your workout drags on and bcaa levels get depleted in your body, tryptophan levels increased and that causes increased in serotonin levels, which makes you feel tired.And so by supplementing.
Them intraworkout, you prevent tryptophan from entering your brain and that helps to keep serotonin levels lower and it boost your energy as a result.However, a couple points on this first off, usually this is only going to be a concern when we’re talking about long duration exhaustive workouts that someone like and endurance athlete might performed.If you’re going into the gym and just performing a standard body building workout with normal rest periods for, say an hour to an hour and a half, it’s probably not going to be necessary.
In that context.And secondly, even though bcaa supplements do decrease tryptophan uptake the also decrease tyrosine uptake as well, and tyrosine is an amino acid that improves your mental focus and improves your energy.And so it is possibly that there could actually be a counteracting effect there.And the third benefit is the issue of muscle soreness.But again, the research that was done on this, like i’d mentioned before, was done in the absence of proper protein intake so it really doesn’t say much.All that tells us is that.
There’s a benefit to taking bcaas as opposed to nothing at all, but it’s perfectly possible that just having a scoop of whey or eating a regular serving of dietary protein that already has bcaas in it, perfectly possible that that would have the same effect.If you do want a supplement for reducing muscle soreness that my suggestion would be to check out citrulline malate instead and i’ll link that in the description box below for you.So everything that i’d mentioned so far are the reasons why i personally don’t think that bcaas.
Supplements are worth the money for most trainees in most situations.And i say most situations because there can be exception which i’ll mention in a second here, but or almost everyone as long as you’re eating enough total daily protein, so between 0.8 to 1 gram of protein per pound of body weight daily, then you’re likely already getting enough branched chain amino acids to get all of the benefits that they offer.And not only that, but you have to weigh it off against the cost as well, because these are not a cheap supplement.
It’d be one thing if they were really inexpensive and you could just throw them into your program for the possibility that they might help, but they are fairly costly on a grampergram basis, and that will add up quite a bit over the long term.The only situations where bcaa supplements might be of use are first off, if you’re training fasted, in that case 10 grams or so taken pre workout might be helpful in terms of reducing muscle break down.And i say might because i can’t even say for sure if they would make a significant.
Difference, so that’s really more of a just in case kind of thing.The second situation is if you’re someone who does train with long duration, high volume workouts and you’ve find that they do improve your focus and your energy during your training sessions.But even there, i’d still be skeptical because the research is very mixed on that and even the research that supports it still only shows a small effect.So it my guess that a lot of what people report there is largely a placebo effect, but it’s up for you to decide.If.
You really feel that they helped then i can’t argue with that.The third situation would be, if for some reason you’re eating a low protein diet.Now, i’m not sure what the reason for that would be, but if you are eating significantly lower than 0.8 grams of protein per pound of bodyweight daily then bcaa supplements would likely be beneficial just to make sure that you’re getting enough to maximize protein synthesis.And the last situation would just be if money is not an issue at all for you and you are very serious lifter trying to.
Squeeze up every possible ounce of muscle growth that you can.There’s no real downside to bcaa supplementation and so you could still just use them in case they do provide a very small long term benefit.One last thing i’ll mention here before closing this tutorial out is, keep in mind that branched chains do have appetite stimulating effects.So if you’re using them during a cutting phase then that is something to consider.And lastly, don’t fall for the idea that bcaas are calorie free, because they actually do contain calories,.
Even higher than a typical whole food proteins, they have about six calories per gram.For some reason the fdaa doesn’t require that calories be listed unless it’s coming from a whole food protein, but if you are tracking calories and macros then don’t forget to count your bcaas as well.So i hope you guys found this advice helpful.If you appreciate this no nonsense, science based approach when it comes to building muscle and losing fat then you can check out my body transformation blueprint by clicking here or by heading over.
To bodytransformationtruth using the link in the description box.That program will give you all the tools you need to optimize your results.The work outs, the meal plans, the supplement guides and the oneonone coaching.If you enjoyed the tutorial, as always make sure to hit the like button, leave a comment and subscribe to stay up to date on future tutorials.You can check out my official blog over at seannal for all of my latest updates.And you can follow me on social media here if you aren’t already.The links for that.
Hey, guys.Axe, nutritionist and of functional medicine.Today, i want to talk to you about the benefits of lglutemine powder.Lglutemine is an amino acid that is very, very abundant in the human body, especially in your musculoskeletal tissue.Lglutemine is used, primarily today…Actually, first it was used mostly by people in the fitness industry, people that were looking to preserve muscle tissue.So both loose weight, burn fat and gain muscle were the most common uses of lglutemine powders today.You can see.
Lglutemine is basically this sort of white powder here.You can see on the tip of my finger.But, it’s just an amino acid that is a building block of protein.But there are many benefits of lglutemine along with…I mentioned building muscle, igloo weight, burning fat.In addition to that lglutemine can also help heal and repair your gut.So, there are millions of people today struggling with a condition called leaky gut, which, basically, is the main cause today of autoimmune disease.It’s the main cause.
Of thyroid issues like hashimoto’s disease.It also causes arthritis, skin issues like psoriasis.And, so that’s caused by leaky gut and lglutemine is the number one amino acid your gut needs to help heal and repair leaky gut.So, if you have any type of digestive issue whatsoever, what i believe by far the most important amino acid you need in your diet is lglutemine on a regular basis.So, again, using lglutemine is great.What i recommend is typically between 2 to 5 grams twice daily.There are two forms of.
Lglutemine.You can get regular lglutemine, in what’s called its free form, and that should be taken with food ideally because, basically, if it’s not taken with food, it’s not absorbed as well.There’s another type of lglutemine called transalanyl or alanyllglutemine, and that’s an amino acid attached to another amino acid which basically manes you’re going to digest it much better.You can take it on an empty stomach, but it’s really best taken your meal right before and after workouts, in terms of it really supporting your metabolism, both weight loss as well as building muscle, retaining muscle.
So it really keeps you from losing muscle.So, let’s say for instance, you have an elderly person and they are starting to waste away from kikexia, which is from cancer, and they’re wasting away over time, lglutemine is the number one supplement they should be taking that’s keeps them from having muscle wasting.If you’re an athlete and you’re out there working really hard but you know, because you did a lot of training, that you’re, you’re already burning up some muscle, lglutemine keeps that from happening.Again, if you struggle with digestive issues, whether it’s irritable bowel syndrome, inflammatory.
Bowel disease like crohn’s disease, ulcerative colitis, diverticulosis, diverticulitis, leaky gut or any of the issues associated with leaky gut, like joint pain, rosacea, any type of autoimmune response, lglutemine can support your body in healing.If you want to get more details on all of the health benefits of lglutemine, visit my website, draxe.Look up Axe, go to my website and look up lglutemine.I go through all of the studies, all of the benefits, where to get the best type of lglutemine.You can find it right there on draxe.
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