BCAA and the Need for EAA as well.

[drtbear1967]

Theguerillachemist

This recently published study is a meta analysis of all the literature(studies) about BCAA supplementation and protein synthesis. This paper uses not only oral supplementation, but intravenous supplementation of BCAA and the conclusion the researchers made will upset a lot of supplement companies: BCAA supps do not increase protein synthesis.

The authors go on to say that EAA are required to significantly increase the rate of muscle protein synthesis, and must be present either from food or muscle breakdown. As EAA cannot be synthesized by your body, they must be consumed through diet and may be the rate limiting step for increasing MPS. This is why it is always recommended that your protein source be a complete protein including all EAA, should be consumed every 3 hours in order to keep MPS elevated. While Leucine can activate mTOR, one pathway for increasing MPS, EAA must be present in order to actually increase production of new muscle.

It was noted that taking leucine alone may decrease plasma concentrations of valine and isoleucine. This may be why long term studies of leucine supplementation has failed to show positive results. Also, all BCAA and some EAA use the same active transporters to get into cells, which means that they all compete to bind to these transporters. I have been preaching for years that EAA are vital to muscle growth and not just BCAA.

Bottom line: Eat whole food protein sources or include EAA with your BCAA in order to maximize MPS.

 

[thx]

This is what I told people many many years ago.
Whey protein = low profit margin
BCAA is advertised and hyped by companies so they can make money.

I like to try things myself. Whey protein is always nr1 supplement for me. I have to say that I like EAA as well. But I always eat food within 30 min of taking it.

 

[yellow snow]

I just heard another study that sais that BCAA is really not that important and leucine was the only thing that made BCAA's work in the first place. I hate conflicting studies........................I have used leucine effectivly before workouts for years and I think it helps tremendously ( could be placebo effect).

 

[thx]

I just heard another study that sais that BCAA is really not that important and leucine was the only thing that made BCAA's work in the first place. I hate conflicting studies........................I have used leucine effectivly before workouts for years and I think it helps tremendously ( could be placebo effect).

Leucine helps, to keep it short and simple, you need all the other amino acids to build the muscle. BCAA-CHO supplementation did not reduce decrements in lower body strength or improve select markers of muscle damage/soreness compared to CHO supplementation over three consecutive days of intense lower-body training. Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation. Journal of the International Society of Sports Nutrition 2016 13:30.

 

[drtbear1967]

I read all research with some skepticism.

 

[thx]

I read all research with some skepticism.

I like to try things out myself. TBH I don't get anything out of BCAA.
EAA:s are ok, I choose regular whey protein powder over those two.

1. whey protein
2. creatine
3. omega 3
4. maltodextrine

All you need are those supps.