Are BCAAs necessary?

BLifts38
BLifts38 Posts: 248 Member
edited November 18 in Fitness and Exercise
Input please.

Replies

  • dbanks80
    dbanks80 Posts: 3,685 Member
    What are BCAA?
  • sardelsa
    sardelsa Posts: 9,812 Member
    I've never taken them.
  • rybo
    rybo Posts: 5,424 Member
    Necessary, No.
    But they may provide a small benefit in a limited set of circumstances.
  • fserv
    fserv Posts: 1 Member
    No, you get them in your diet from any complete protein source. Branched chain amino acids aren't any more or less special than any other amino acid. Some research suggests BCAA supplementation can help increase mass, but that just because it's protein. So it does the same thing any typical whey protein does
  • SCoil123
    SCoil123 Posts: 2,111 Member
    I take BCAAs and CLA. I have found since I started taking them I'm getting more visible results faster. Of course I'm also a female with a calorie goal of around 1400 before workouts so it is more difficult to hit my macro goals than if I were eating 2000 or a man who could gain muscle more easily.

    Currently in recomp
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    no they arent needed but I notice they give me more energy to workout as opposed to real food and I dont seem as sore after,I can also workout harder. for some caffeine gives them energy for me it doesnt.
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    I take BCCA because I do 18:6 IF and train in the middle of my fasted period. If you get enough protein and you don't fast, there's no need for it.
  • Sp1tfire
    Sp1tfire Posts: 1,120 Member
    No supplement is ever necessary for everyone. It can be helpful for certain people. I find that my BCAA helps with my fasted cardio and helps ease my soreness. Try to get a weeks worth of samples to see if it does anything for you before purchasing! :smile:
  • TammyEphesians413
    TammyEphesians413 Posts: 1 Member
    They help your muscles recover quickly, thus helping with soreness & allowing workouts to be better . They have helped me in Crossfit & Camp Gladiator. Listen to your body, all supplements work different for everyone. ☺
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    https://examine.com/supplements/branched-chain-amino-acids/
    BCAAs are important to ingest on a daily basis, but many protein sources, such as meat and eggs, already provide BCAAs. Supplementation is unnecessary for people with a sufficiently high protein intake (1-1.5g per kg of bodyweight a day or more).
  • gerla_k
    gerla_k Posts: 495 Member
    No they're not necessarily, it's a supplement. If you get enough protein with your food you don't need to take bcaa.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    edited May 2017
    Like most supplements, they have definitely been over-hyped. But they may be beneficial in a few cases: 1. low protein diets, 2. training fasted and not eating for prolonged periods after, 3. placebo (this is applies to a lot of things)
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    Did nothing for me; creatine makes a difference for recovery for me.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    psuLemon wrote: »
    Like most supplements, they have definitely been over-hyped. But they may be beneficial in a few cases: 1. low protein diets, 2. training fasted and not eating for prolonged periods after, 3. placebo (this is applies to a lot of things)

    For me, they also provide a satiety/suppressant effect.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    stanmann571 wrote: »
    psuLemon wrote: »
    Like most supplements, they have definitely been over-hyped. But they may be beneficial in a few cases: 1. low protein diets, 2. training fasted and not eating for prolonged periods after, 3. placebo (this is applies to a lot of things)

    For me, they also provide a satiety/suppressant effect.

    Fascinating. I have never heard that association before.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited May 2017
    rybo wrote: »
    Necessary, No.
    But they may provide a small benefit in a limited set of circumstances.

    I would agree with this.

    I IF, and I frequently train fasted... so I kind of treat them like I do a multivitamin... like insurance. Is it necessary? Probably not. Is it helping? Maybe. But it certainly isn't hurting me.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    They help me with DOMS, and I've seen an improvement in my body comp since I started using them. They also help me drink more water because flavor.

    Do I NEED them? Nah. If I was broke, and had to chose between buying them or eggs/chicken/whatever, I'd go with the real food.
  • Muscle_for_Fitness
    Muscle_for_Fitness Posts: 2,198 Member
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Muscle_for_Fitness wrote: »
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.

    So you take protein with your protein shake?
  • cs2thecox
    cs2thecox Posts: 533 Member
    Info I got from my trainer was that they're only worth it if you train fasted in the mornings.
    Otherwise, if you're getting your protein, there'll already be enough in your system from meals and snacks to not worry about it.

    They did help with my DOMS when I just started lifting (and was probably doing too much), but I don't use them any more.
    Occasionally I chuck them in my protein shake because I need to use the pack up!!
  • Stockholm_Andy
    Stockholm_Andy Posts: 803 Member
    cs2thecox wrote: »
    Info I got from my trainer was that they're only worth it if you train fasted in the mornings.
    Otherwise, if you're getting your protein, there'll already be enough in your system from meals and snacks to not worry about it.

    This is the conclusion I've come to from the sources I've read. If you are getting sufficient protein they offer no benefit. However, if you are training in a fasted state that are beneficial.

    Two of my sessions per week are fasted and on those days I take them as part of a PWO.

  • sijomial
    sijomial Posts: 19,809 Member
    Muscle_for_Fitness wrote: »
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.

    Don't understand why you simply wouldn't put more protein in your protein shake?

    Alan Aragon:
    If you’re coming up short on protein, I’d choose whey over BCAA.
    1st off, whey is 25% BCAA.
    2ndly, whey contains the rest of the EAAs.
    Third, whey is more satiating (BCAA has appetite-stimulatory properties).
    4th, whey contains beneficial biofractions such as lactoferrin, immunoglobulins, lactoperoxidase, glycomacropeptide, and bovine serum albumin. All of these goodies are missing from isolated BCAA supps. I look at whey as “BCAA-Plus”. Why buy only part of the spectrum of benefits when you can get the whole thing for the same price or less?
  • sijomial
    sijomial Posts: 19,809 Member
    stanmann571 wrote: »
    psuLemon wrote: »
    Like most supplements, they have definitely been over-hyped. But they may be beneficial in a few cases: 1. low protein diets, 2. training fasted and not eating for prolonged periods after, 3. placebo (this is applies to a lot of things)

    For me, they also provide a satiety/suppressant effect.

    Last bit is surprising as I thought they had the opposite effect on appetite. Used in treatment of anorexics for example.
  • Muscle_for_Fitness
    Muscle_for_Fitness Posts: 2,198 Member
    AnvilHead wrote: »
    Muscle_for_Fitness wrote: »
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.

    So you take protein with your protein shake?
    sijomial wrote: »
    Muscle_for_Fitness wrote: »
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.

    Don't understand why you simply wouldn't put more protein in your protein shake?

    Alan Aragon:
    If you’re coming up short on protein, I’d choose whey over BCAA.
    1st off, whey is 25% BCAA.
    2ndly, whey contains the rest of the EAAs.
    Third, whey is more satiating (BCAA has appetite-stimulatory properties).
    4th, whey contains beneficial biofractions such as lactoferrin, immunoglobulins, lactoperoxidase, glycomacropeptide, and bovine serum albumin. All of these goodies are missing from isolated BCAA supps. I look at whey as “BCAA-Plus”. Why buy only part of the spectrum of benefits when you can get the whole thing for the same price or less?

    Sorry, I meant to type preworkout shake. Had protein on the mind.
  • kdiamond
    kdiamond Posts: 3,329 Member
    edited May 2017
    They are good during a cut to help preserve muscle. They also help with sugar cravings, it tastes sweet like lemonade. I like to sip throughout the day in addition to the huge amount of water I drink.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    kdiamond wrote: »
    They are good during a cut to help preserve muscle. They also help with sugar cravings, it tastes sweet like lemonade. I like to sip throughout the day in addition to the huge amount of water I drink.

    They're good during a cut to help preserve muscle because they're protein. Just like any other protein. Protein is good during a cut to help preserve muscle.

    If somebody isn't getting adequate protein intake, BCAAs may help. If somebody is getting adequate protein intake, BCAAs won't make a bit of difference.
  • MarvinsAMartian
    MarvinsAMartian Posts: 236 Member
    Bro. No.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Muscle_for_Fitness wrote: »
    I take them with my protein shake but can't say they have done much for me but I don't train in a fasted condition. They are fairly cheap though.

    A good, quality protein shake should have BCAA's in them.

    I stopped taking BCAAs years ago and noticed no difference whatsoever, but I consistently eat 1 gram protein/per lb of body weight a day,

  • CipherZero
    CipherZero Posts: 1,418 Member
    Necessary? No. There's some evidence that in a fasted state - like early morning chug-your-coffee-and-hit-the-weights training workouts - that they help with muscle protein synthesis. Whether this is anything substantial is up for debate.
  • LeoT0917
    LeoT0917 Posts: 206 Member
    Yes. Three of the essential amino acids, valine, leucine and isoleucine, are BCAA's. That said, you can get them through a healthy diet and do not have to use supplements.

    I do find that a BCAA supplement reduces post workout muscle soreness during my heavy weight training days.
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