Are BCAA supplements necessary for optimal muscle gain or even muscle retainment?
Check out the video below to learn all about BCAAs and a little bit of organic chemistry along the way (trust me though, it’s not too bad 😉 )
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References:
Dieter, B., Schoenfeld, B., Aragon, A. (2016) The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction. Journal of the International Society of Sports Nutrition201613:21 DOI: 10.1186/s12970-016-0128-9
Glynn, E., et al. (2010) Excess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women. J Nutr. 2010 Nov;140(11):1970-6. doi: 10.3945/jn.110.127647
Katsanos C., et al. (2006) A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 2006 Aug;291(2):E381-7.
Katsanos, C. (2008) Whey protein ingestion in elderly persons results in greater muscle protein accrual than ingestion of its constituent essential amino acid content. Nutr Res. 2008 Oct;28(10):651-8. doi: 10.1016/j.nutres.2008.06.007
Spillane, M., et al. (2013) The effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performance. Journal of the International Society of Sports Nutrition 2013 10 (Suppl 1):P25 DOI: 10.1186/1550-2783-10-S1-P25
Wolfe, R. (2017) Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition. DOI 10.1186/s12970-017-0184-9
BCAA content in foods: Nutrition Data
Got questions? Let me know in the comments.