BCAA's

ktfranke

I'm planning on being in a calorie deficit until Christmas! I've heard that BCAA's prevent muscle breakdown during a deficit. Do you use them? Do they work? Is it worth the $$$?

RoxieDawn

BCAA's are conditionally useful, if you're getting in adequate protein it's questionable whether BCAAs have any additional benefit.

I do use it when cutting, and also when working fasted.

ktfranke

Thanks @RoxieDawn

Right now I'm getting 30-40%protein, some people are saying I should have even more! I ordered some BCAA's in the mail just to try them out! It's got a 3:2:1 ratio!

RoxieDawn

ktfranke wrote: »

Thanks @RoxieDawn

Right now I'm getting 30-40%protein, some people are saying I should have even more! I ordered some BCAA's in the mail just to try them out! It's got a 3:2:1 ratio!

Why or who is saying you need more than 40%? I looked at your diary and your protein looks good.

I get 35-40% protein through food usually but sometimes I might need to supplement with whey if I am gonna fall short.

sardelsa

I don't use them.. I've never had a problem cutting and retaining muscle. I keep my protein around 1g per lb body weight.. Usually meat, fish, eggs and whey protein. Try them out and keep us posted !

canadianlbs

i use them casually, as a soreness preventative in unusual situations. for instance, i had bcaa's in my bottle on saturday when i did 10x5 overhead press sets at 70% of my working weight. that's ridiculously over the volume my body is used to, and i think it had actually been almost two weeks since the last time i pressed. but i had no trouble with the workout itself and still haven't seen any muscle soreness from it. so yeah, i don't live on them but i'm glad to have them around.

with that said, my protein intake is probably adequate for what i usually do but not quite as high as the .8 per lean pound that people suggest. i have actually tried doing the extra-protein thing to make sure i was getting at least that number on a 'hard' day, but my anecdotal impression has been that the bcaa's are a magical-er kind of bullet for those situations.

ktfranke

@sardelsa @roxiedawn @canadianlbs
Thanks for the feedback! I think I'll use them on really tough workout days! Should I use them on days when I'm not able to work out?

NorthCascades

BCAAs are in milk and in whey protein too.

ktfranke

I didn't know that @NorthCascades! It would seem rather redundant to use BCAA's then...

canadianlbs

ktfranke wrote: »

Should I use them on days when I'm not able to work out?

i don't, but i'm not especially dedicated to losing weight.

i don't know if they stop you losing muscle, actually. my experience has all been with repairing a more active kind of 'breakdown' caused by exercise. i don't know what happens if your body borrows some muscle tissue to provide you with energy, and then you drink some bcaa's. i always assumed the repair process was mostly driven by exercising, but i could be wrong.

trigden1991

I use them if I train or do cardio when fasted. Outside of that and assuming you get adequate protein during the day, I think they are surplus to requirement.

stevencloser

BCAAs are a fancy catch-all term for 3 of the essential amino acids. Amino acids are what make up the protein you eat. So basically, if you get in enough good quality protein containing all of them, they're probably a waste of money.

Here's a breakdown.

https://examine.com/supplements/branched-chain-amino-acids/

ktfranke

Very helpful @stevencloser thanks!