Are BCAAs Worth It Branched Chain Amino Acids Review
What’s up, guys. Sean Nalewanyj here, SeanNal BodyTransformationTruth 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.
BCAAs Explained in 60 seconds Should You Supplement With BCAAs
BCAAs. What are they? Should you be taking them? BCAAs are actually amino acids, branched chain amino acids. They’re also quot;essentialquot; amino acids, which means your body can’t make them and you have to eat them. And there are three of them. Isoleucine, which helps with energy uptake and preserves protein breakdown. Valine, which isn’t all that special. It does what the other two do but it’s not really good at it, kind of more of a tagalong. Then there’s leucine, which is THE main BCAA. It helps preserve lean mass, increase insulin levels, and most importantly, it activates mTOR, which promotes muscle growth. Leucine.
Is so important that studies even found it’s better when taken alone than BCAAs mixed together. Kind of like the Beyonce of the group. So BCAAs are pretty important stuff and is usually recommended to take between 520 grams a day. Thing is, you’re already taking it. Proteins, such as chicken, beef, eggs, and peanuts, all contain loads of BCAAs. If you consume enough protein in general, supplementation is simply unnecessary. They’re even in the protein shake that some of you drink! Unless you’re eating very little protein or on an extreme weight loss plan, skip the supplement and fry up the pan instead! Ask your questions in the comments. Thanks for watching!.