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New Research on BCAAs-Don't waste your money.

mmapagsmmapags Posts: 5,545Member Member Posts: 5,545Member Member
New study from The Journal of the International Society of Sports Nutrition on effectiveness of BCAAs. Short version, don't waste your money. Long version here:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAA infusion. We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted.
edited September 4
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Replies

  • JeromeBarry1JeromeBarry1 Posts: 6,657Member Member Posts: 6,657Member Member
    Thank you for that link. I read it. The authors mentioned, but did not dwell upon, the post-prandial state. That is, they stated that a meal containing protein provided all EAAs needed for creating protein. They did spend most of the article describing the effect of intravenous administration of BCAA's in the post-absorptive state. That discussion conclusively demonstrated that BCAA's alone do not lead to the creation of new protein or muscle tissue.

    Without mentioning it, the authors provided evidence in support of the way of eating many small high-protein meals each day to maximize the time spent in the post-prandial state of having all EAA's abundantly available from ingestion, so that muscle creation and establishment of the anabolic state can persist.
  • rachelfetterleyrachelfetterley Posts: 18Member Member Posts: 18Member Member
    Wow great find!
    Just swallowed down some bcaa's in my water bottle before I read this
  • psuLemonpsuLemon Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator
  • cushman5279cushman5279 Posts: 1,867Member, Premium Member Posts: 1,867Member, Premium Member
    Aw really? But I love my mocha-amino-energy... I throw it in my black iced coffee every morning and get a jump on my workout lol!
  • deannalfisherdeannalfisher Posts: 2,697Member, Premium Member Posts: 2,697Member, Premium Member
    here's a similar one on BCAA's when in a period of caloric restriction - https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9

    should note, the Dr Dieter who wrote this is part of the professionals I work with for nutrition (full disclosure)
  • mmapagsmmapags Posts: 5,545Member Member Posts: 5,545Member Member
    here's a similar one on BCAA's when in a period of caloric restriction - https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9

    should note, the Dr Dieter who wrote this is part of the professionals I work with for nutrition (full disclosure)

    Thanks!
  • sijomialsijomial Posts: 10,430Member Member Posts: 10,430Member Member
  • Kasey_1994Kasey_1994 Posts: 23Member Member Posts: 23Member Member
  • jgnatcajgnatca Posts: 12,055Member Member Posts: 12,055Member Member
    I just wanted to point out that a name like Dr. Dieter is apropos.
  • mmapagsmmapags Posts: 5,545Member Member Posts: 5,545Member Member
    jgnatca wrote: »
    I just wanted to point out that a name like Dr. Dieter is apropos.

    Lol, I thought the same thing when I saw it!
  • deannalfisherdeannalfisher Posts: 2,697Member, Premium Member Posts: 2,697Member, Premium Member
    mmapags wrote: »
    jgnatca wrote: »
    I just wanted to point out that a name like Dr. Dieter is apropos.

    Lol, I thought the same thing when I saw it!

    yeah - it makes me laugh too - mostly we call him Dr Brad
  • kinetixtrainer2kinetixtrainer2 Posts: 1,603Member Member Posts: 1,603Member Member
    here's a similar one on BCAA's when in a period of caloric restriction - https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9

    should note, the Dr Dieter who wrote this is part of the professionals I work with for nutrition (full disclosure)

    Good read. Thanks.
  • mmapagsmmapags Posts: 5,545Member Member Posts: 5,545Member Member
  • psuLemonpsuLemon Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator


    Interesting discussion by Layne Norton on the review.
  • Lean59manLean59man Posts: 53Member Member Posts: 53Member Member
    BCAA'a are just way to sell more over-priced products just like protein powder makers want you to eat excessive amounts of protein each day.

    Total nonsense.

    There's a reason why physique competitors look like they do and it isn't from eating protein powder or BCAAs.
    edited October 10
  • broseidonkingofbroceanbroseidonkingofbrocean Posts: 167Member Member Posts: 167Member Member
    psuLemon wrote: »


    Interesting discussion by Layne Norton on the review.

    Was just about to post this video. The part on age difference playing a major role in that study is interesting.

  • LauraHerman1LauraHerman1 Posts: 10Member Member Posts: 10Member Member
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.
  • psuLemonpsuLemon Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    If it works for you great but you do realize that most bcaa's only give a small portion of essential amino acids right?
  • AnvilHeadAnvilHead Posts: 12,275Member Member Posts: 12,275Member Member
    psuLemon wrote: »
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    If it works for you great but you do realize that most bcaa's only give a small portion of essential amino acids right?

    ...and without the rest of the EAAs, BCAAs do nothing. It's like trying to build a house when you have all the nails and tools you need, but no wood. Not going to get very far.
  • sijomialsijomial Posts: 10,430Member Member Posts: 10,430Member Member
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    The bold is a placebo effect. If you want to have quick energy during your workouts then go for glucose.
    You aren't fuelling your workout from sipping BCAA drinks.
  • Lean59manLean59man Posts: 53Member Member Posts: 53Member Member
    For quick energy during a workout drink a cup of coffee.

  • psuLemonpsuLemon Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator
    sijomial wrote: »
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    The bold is a placebo effect. If you want to have quick energy during your workouts then go for glucose.
    You aren't fuelling your workout from sipping BCAA drinks.

    I think some BCAAs have caffeine throw in them.. which might be the cause for energy.
  • AnvilHeadAnvilHead Posts: 12,275Member Member Posts: 12,275Member Member
    psuLemon wrote: »
    sijomial wrote: »
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    The bold is a placebo effect. If you want to have quick energy during your workouts then go for glucose.
    You aren't fuelling your workout from sipping BCAA drinks.

    I think some BCAAs have caffeine throw in them.. which might be the cause for energy.

    At least there's some benefit if they have caffeine mixed with them.

    Of course, the only benefit stems from the caffeine itself. The BCAAs are still as useless as they ever were.
  • psuLemonpsuLemon Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 29,331Member, MFP Moderator, Greeter, Premium MFP Moderator
    AnvilHead wrote: »
    psuLemon wrote: »
    sijomial wrote: »
    BCAA's may be a waste of money but my watermelon flavored powder makes my water taste great and so I am drinking more water which is a good thing. Also it seems to give me the energy to get through my workout. I sip on the water with bcaas while working out. Since I am also on a currently on a cut I'm probably not getting all my aminos from food so that's another reason to supplement with it. I also drink protein shakes and eat protein bars to get more protein.

    The bold is a placebo effect. If you want to have quick energy during your workouts then go for glucose.
    You aren't fuelling your workout from sipping BCAA drinks.

    I think some BCAAs have caffeine throw in them.. which might be the cause for energy.

    At least there's some benefit if they have caffeine mixed with them.

    Of course, the only benefit stems from the caffeine itself. The BCAAs are still as useless as they ever were.

    In the video Norton discusses that there might be a recovery benefit from BCAA... so if you are dieting and lift a lot of volume (like you do in PHAT), then there might be a benefit.
  • LauraHerman1LauraHerman1 Posts: 10Member Member Posts: 10Member Member
    "psuLemon wrote: »
    if it works for you great but you do realize that most bcaa's only give a small portion of essential amino acids right?

    My supplement has 4 of the seven essential aminos plus L-glutamine and no caffine. It works for me since I am on a cut and not eating that many calories. Also as many have already stated I'm getting the other essential Aminos from my food. It works for me.
    edited October 11
  • mmapagsmmapags Posts: 5,545Member Member Posts: 5,545Member Member
    Placebo effect.
  • Lean59manLean59man Posts: 53Member Member Posts: 53Member Member
    If you want all the essential amino acids eat eggs.

  • SezxyStefSezxyStef Posts: 14,752Member Member Posts: 14,752Member Member
    "psuLemon wrote: »
    if it works for you great but you do realize that most bcaa's only give a small portion of essential amino acids right?

    My supplement has 4 of the seven essential aminos plus L-glutamine and no caffine. It works for me since I am on a cut and not eating that many calories. Also as many have already stated I'm getting the other essential Aminos from my food. It works for me.

    even on a cut you should be getting all you need from food...

    Getting in enough protein while on a cut is one of the most frequent pieces of advice given...helps keep you feeling fuller long etc.

    PS it works for the company you are throwing money at too...besides you can get watermelon flavour water flavour cheaper.
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