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BCAA supplements alone not enough for effective muscle growth
Posted on 7/14/17 at 9:24 am
Posted on 7/14/17 at 9:24 am
Science Magazine Article
I doubt m(any?) here would be taking only BCAAs, but it's an interesting study nonetheless.
I doubt m(any?) here would be taking only BCAAs, but it's an interesting study nonetheless.
quote:
"Our results show that the common practice of taking BCAA supplements in isolation will stimulate muscle protein synthesis – the metabolic mechanism that leads to muscle growth – but the total response will not be maximal because BCAA supplements do not provide other amino acids essential for the best response.
"A sufficient amount of the full complement of amino acids is necessary for maximum muscle building, following exercise. Athletes interested in enhancing muscle growth with training should not rely on these BCAA supplements alone."
The BCAA supplement enhanced the muscle growth response slightly compared to a placebo, however the muscle's response was more than double when a whey protein supplement containing the equivalent amount of BCAA that included the other amino acids, was taken.
A group of trained weightlifters took part in the study. They took the supplement in a dose equivalent to 20 grams of whey protein, after a resistance training session in the gym.
7
Posted on 7/14/17 at 9:30 am to colorchangintiger
BCAA's + whey = winner winner
Posted on 7/14/17 at 9:32 am to colorchangintiger
No one takes creatine anymore? I normally do one tablespoon in my morning water intake.
Posted on 7/14/17 at 9:39 am to 50_Tiger
When I was lifting more regularly, I was taking a portion (creatine) with my post work out shake. I'm thinking of starting it up again. That's a fairly cheap supplement.
Posted on 7/14/17 at 9:42 am to 50_Tiger
This is my current daily supplement intake:
Half dose of multivitamin
Fish Oil
GNC Amplified Creatine (supposed to be equivalent to 5g)
ISO100 whey protein (25g of protein)
ZMA
On work out days I take C4 Zero pre workout and ISOPure (50g of protein) post workout.
I have been replacing breakfast most mornings with the ISO100 shake, but switched to 20/4 IF today and will drink it an hour before workout.
Half dose of multivitamin
Fish Oil
GNC Amplified Creatine (supposed to be equivalent to 5g)
ISO100 whey protein (25g of protein)
ZMA
On work out days I take C4 Zero pre workout and ISOPure (50g of protein) post workout.
I have been replacing breakfast most mornings with the ISO100 shake, but switched to 20/4 IF today and will drink it an hour before workout.
Posted on 7/14/17 at 9:47 am to colorchangintiger
quote:
GNC Amplified Creatine (supposed to be equivalent to 5g)
This is exactly what I have. I really enjoy it. Doesn't make the water taste any different either which is a plus.
Posted on 7/14/17 at 9:52 am to 50_Tiger
Ah, I have the tablets, not the powder.
Posted on 7/14/17 at 10:01 am to colorchangintiger
quote:
multivitamin
Fish Oil
SO100 whey protein (25g of protein)
BCAA
This is what I do.
Posted on 7/14/17 at 11:42 am to 50_Tiger
BCAAs are a must. In a vacuum, they may not work as well, but considering the amount of protein lifters take in on a daily basis, I'd say they're still a solid supplement.
I still can't mix with water. Its either mixed with my BCAAs post work out, or I spoon some directly in my mouth and chase it with water.
quote:
Doesn't make the water taste any different either which is a plus.
I still can't mix with water. Its either mixed with my BCAAs post work out, or I spoon some directly in my mouth and chase it with water.
This post was edited on 7/14/17 at 11:43 am
Posted on 7/14/17 at 12:53 pm to colorchangintiger
I've been doing intra workout BCAAs
Posted on 7/14/17 at 12:55 pm to boxcarbarney
I can see where someone who eats continuously throughout the day wouldn't need BCAA's but for someone who trains fasted (I do) it really does help to take on an empty stomach.
Posted on 7/14/17 at 1:26 pm to colorchangintiger
It's best to take intra and post workout imo
I'm sure it's more than ok as a pre workout or 1st meal of the day with whey protein.
I'm sure it's more than ok as a pre workout or 1st meal of the day with whey protein.
Posted on 7/14/17 at 1:45 pm to colorchangintiger
I don't eat until about noon, so I take my BCAAs in the morning just to hold me over.
Posted on 7/14/17 at 9:04 pm to colorchangintiger
BCAA post with a high protein meal. The power I take is like drinking Gatorade so it makes the meal much more enjoyable.
Posted on 7/15/17 at 2:11 pm to Blitzed
There is no added benefit to taking BCAAs with a Post-workout high protein meal.
Studies have repeatedly shown that if you eat a high enough protein intake, your muscles will have all of the amino acids building blocks they need.
BCAAs have only ever been shown to help decrease muscle loss when performing resistance exercise in a fasted state...which basically means if you workout first thing in the morning without eating anything.
Personally, I take whey + oats an hour before my workout and whey + berries right after.
Studies have repeatedly shown that if you eat a high enough protein intake, your muscles will have all of the amino acids building blocks they need.
BCAAs have only ever been shown to help decrease muscle loss when performing resistance exercise in a fasted state...which basically means if you workout first thing in the morning without eating anything.
Personally, I take whey + oats an hour before my workout and whey + berries right after.
Posted on 7/15/17 at 3:41 pm to colorchangintiger
Btw your title is Misleading. The studies goes on to say bcaas are not enough for optimal muscle growth in the absence of eaa, but did up protein synthesis significantly. But the study wasn't compared to an sample I.e a sample group taking nothing, another taking whey protein etc. so although the results are interesting they are almost meaningless.
I still believe a protein pulse using peptopro protein is prolly going to be the best while staying close to IF as both the peptopro and bcaa technically break the fast.
I still believe a protein pulse using peptopro protein is prolly going to be the best while staying close to IF as both the peptopro and bcaa technically break the fast.
Posted on 7/15/17 at 5:25 pm to lsu777
quote:
lsu777
Received my first true Nutrition protein yesterday. Salted caramel taste incredible. Went with a custom blend.
Posted on 7/15/17 at 6:22 pm to jeff5891
I drink bcaa's while I lift, but I also lift at lunch and typically don't eat breakfast. It might not do anything for me biologically but it give me a little something in my stomach while I workout, and my bcaa suplement tastes pretty decent.
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