BCAAs women lifters
louisegillanders
Posts: 9 Member
Hey,
I currently take no supplements other than protein shakes, but I’ve been considering BCAAs. However, I’m concerned that they may make my skin break out, as I’ve struggled with acne, rosacea and all sorts of pimply skin conditions for the past two decades! Have any of you ladies found that they’ve aggravated skin issues?
And is it worth taking then? Have they made a genuine difference to people’s performance or gains?
Thank you :-)
I currently take no supplements other than protein shakes, but I’ve been considering BCAAs. However, I’m concerned that they may make my skin break out, as I’ve struggled with acne, rosacea and all sorts of pimply skin conditions for the past two decades! Have any of you ladies found that they’ve aggravated skin issues?
And is it worth taking then? Have they made a genuine difference to people’s performance or gains?
Thank you :-)
2
Replies
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I don't have skin issues or allergies as to comment on that, but in general you don't need to take BCAA's. You get plenty of needed BCAA's from the protein in your diet.8
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If you get adequate protein BCAAs aren't adding anything to your recovery.5
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I have no experience with it.
You may find this thread worth reading.
http://community.myfitnesspal.com/en/discussion/10594549/new-research-on-bcaas-dont-waste-your-money/p1
Cheers, h.4 -
BCAAs are basically worth, especially since you are taking protein shakes which has complete proteins.1
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louisegillanders wrote: »Hey,
I currently take no supplements other than protein shakes, but I’ve been considering BCAAs. However, I’m concerned that they may make my skin break out, as I’ve struggled with acne, rosacea and all sorts of pimply skin conditions for the past two decades! Have any of you ladies found that they’ve aggravated skin issues?
And is it worth taking then? Have they made a genuine difference to people’s performance or gains?
Thank you :-)
gains come from lifting heavy and a calorie surplus. it never gave me skin issues but for some reason it seems to help me to become less sore if I do take them. pre workout is what gives me the boost to lift a little longer,but that could be due to the caffeine that is in most of those things. but for the most part I dont take them. I have stuff in my cabinet that I havent used in awhile.0 -
I agree as long as your getting adequate daily protein you shouldn't need to supplement BCAAs. Consensus I typically see is Vitamin D3, creatine, Omega 3s are all you should bother with and certainly aren't necessary for gains.0
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CharlieBeansmomTracey wrote: »louisegillanders wrote: »Hey,
I currently take no supplements other than protein shakes, but I’ve been considering BCAAs. However, I’m concerned that they may make my skin break out, as I’ve struggled with acne, rosacea and all sorts of pimply skin conditions for the past two decades! Have any of you ladies found that they’ve aggravated skin issues?
And is it worth taking then? Have they made a genuine difference to people’s performance or gains?
Thank you :-)
gains come from lifting heavy and a calorie surplus. it never gave me skin issues but for some reason it seems to help me to become less sore if I do take them. pre workout is what gives me the boost to lift a little longer,but that could be due to the caffeine that is in most of those things. but for the most part I dont take them. I have stuff in my cabinet that I havent used in awhile.
i agree that most of the benefit i have experienced is likely from the caffeine, i've only taken them a few times before fasted lifting on saturday mornings because i don't like to eat when i first wake up. i forget to take them as often as i take them though and the difference is negligible.0 -
I agree as long as your getting adequate daily protein you shouldn't need to supplement BCAAs. Consensus I typically see is Vitamin D3, creatine, Omega 3s are all you should bother with and certainly aren't necessary for gains.
you dont need creatine either. as you can also get enough creatine from foods, not to mention your body makes so much of it2 -
CharlieBeansmomTracey wrote: »I agree as long as your getting adequate daily protein you shouldn't need to supplement BCAAs. Consensus I typically see is Vitamin D3, creatine, Omega 3s are all you should bother with and certainly aren't necessary for gains.
you dont need creatine either. as you can also get enough creatine from foods, not to mention your body makes so much of it
You don't need Creatine but it is very proven and most people cant get 5g per day in their diet. But some people, like all things, are non responders.4 -
CharlieBeansmomTracey wrote: »I agree as long as your getting adequate daily protein you shouldn't need to supplement BCAAs. Consensus I typically see is Vitamin D3, creatine, Omega 3s are all you should bother with and certainly aren't necessary for gains.
you dont need creatine either. as you can also get enough creatine from foods, not to mention your body makes so much of it
You don't need Creatine but it is very proven and most people cant get 5g per day in their diet. But some people, like all things, are non responders.
didnt say that its not proven ,just that its not needed. yeah it would take a lb of meat or fish to get 5g per day from what I have researched. but there are some out there that may eat that much. I could probably eat a lb of fish(salmon says its 4.5g per lb). but not beef. but yeah.0 -
Most bcaa's taste like paracetamol, L glutamine is only good for IBS tummies and creatine is being trialled for those with dementia...whilst benefiting those who are plant based eaters the most.1
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Silkysausage wrote: »Most bcaa's taste like paracetamol, L glutamine is only good for IBS tummies and creatine is being trialled for those with dementia...whilst benefiting those who are plant based eaters the most.
what does that have to do with performance and gains? it would be great if it did work for those with dementia and alzheimers but it says it hasnt been studied yet.
1 -
middlehaitch wrote: »I have no experience with it.
You may find this thread worth reading.
http://community.myfitnesspal.com/en/discussion/10594549/new-research-on-bcaas-dont-waste-your-money/p1
Cheers, h.
Thanks h! Saved me the trouble.1 -
Thanks everyone, you’ve saved me some money by the sounds of it! :-)))2
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CharlieBeansmomTracey wrote: »Silkysausage wrote: »Most bcaa's taste like paracetamol, L glutamine is only good for IBS tummies and creatine is being trialled for those with dementia...whilst benefiting those who are plant based eaters the most.
what does that have to do with performance and gains? it would be great if it did work for those with dementia and alzheimers but it says it hasnt been studied yet.
It's called having a conversation dear1 -
I always take my BCAAs. Maxi muscle Apple and pear ones. They're beauty!
I find taking them during sessions (especially leg day) helps me to stop cramping up or throwing up... but I also rake them on a morning as that's when I get my least amount of protein.
They give me that extra something I need. I'm 4 months pregnant at the minute and I'm still taking them and still training and I find they help. My personal preference really
4 -
I always take my BCAAs. Maxi muscle Apple and pear ones. They're beauty!
I find taking them during sessions (especially leg day) helps me to stop cramping up or throwing up... but I also rake them on a morning as that's when I get my least amount of protein.
They give me that extra something I need. I'm 4 months pregnant at the minute and I'm still taking them and still training and I find they help. My personal preference really
Did you read any of the research in the post by middlehaitch?2 -
I always take my BCAAs. Maxi muscle Apple and pear ones. They're beauty!
I find taking them during sessions (especially leg day) helps me to stop cramping up or throwing up... but I also rake them on a morning as that's when I get my least amount of protein.
They give me that extra something I need. I'm 4 months pregnant at the minute and I'm still taking them and still training and I find they help. My personal preference really
Did you read any of the research in the post by middlehaitch?
Nope. As I said, my personal preference and I find they work 3 -
I always take my BCAAs. Maxi muscle Apple and pear ones. They're beauty!
I find taking them during sessions (especially leg day) helps me to stop cramping up or throwing up... but I also rake them on a morning as that's when I get my least amount of protein.
They give me that extra something I need. I'm 4 months pregnant at the minute and I'm still taking them and still training and I find they help. My personal preference really
Did you read any of the research in the post by middlehaitch?
Nope. As I said, my personal preference and I find they work
Work in what sense? You don't cramp (more to do with hydration than anything)? Placebo effect? If you did bother to look at the research you would have seen they do absolutely nothing. But hey, if you enjoy spending money flavoring your water, feel free. Don't allow yourself to be encumbered by facts.2 -
I take BCAA's, I drink a scoop in my water throughout my workout. I find that I'm less sore after my workouts as opposed to when I wasn't taking them. I also find them beneficial because I have a hard time getting adequate protein throughout the day... I don't eat a ton of meat. My protein mainly comes from fish, eggs, protein shakes but I usually come in under my grams for the day no matter how hard I try...
"For people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time. Supplementation can also be used to prevent fatigue in novice athletes." - https://examine.com/supplements/branched-chain-amino-acids/3 -
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
Looks like examine.com could stand to update their info based on actual research.4 -
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
Looks like examine.com could stand to update their info based on actual research.
I am sure like all things, they have to go through a review process before they make sweeping adjustments to their recommendations. I suspect they will catch up.1 -
I like mine, but they may not do anything for you. Supplements are hit or miss and a lot of the results are the placebo affect. Mine taste good and work for me (GNC gummy worm LIT BCAA) so I figure why not! I haven't found any skin problems as a result of them.0
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I always take my BCAAs. Maxi muscle Apple and pear ones. They're beauty!
I find taking them during sessions (especially leg day) helps me to stop cramping up or throwing up... but I also rake them on a morning as that's when I get my least amount of protein.
They give me that extra something I need. I'm 4 months pregnant at the minute and I'm still taking them and still training and I find they help. My personal preference really
Did you read any of the research in the post by middlehaitch?
Nope. As I said, my personal preference and I find they work
Work in what sense? You don't cramp (more to do with hydration than anything)? Placebo effect? If you did bother to look at the research you would have seen they do absolutely nothing. But hey, if you enjoy spending money flavoring your water, feel free. Don't allow yourself to be encumbered by facts.
It may be a placebo effect. Same as a lot of other things are, but who are you to say they 'do not work for me?' How do you know that research is accurate? I do stay hydrated throughout all of my workouts but have found I am less sore and cramp less during leg day if I take BCAAs aswell as other fluids. Again, my personal preference. How about you focus more on your own gains and what you're doing and less on criticising others on what they feel works for them! Everybody is different.5 -
A relatively simple, evidence-based discussion of why BCAAs are worthless:
http://physiqonomics.com/bcaas/1 -
Ooh, I love those Physiqonomic explanations. Thanks AnvilHead.
(Didn't post workout protein consumption get revised to 40g?
I could be dead wrong on that, not the most science oriented person, but I was sure I read something on that recently.)
I have thought of trying leucine, just because I'm old, but decided not to. It's not as though I am trying to hit incredible lifts, just a reasonable progression.
Cheers, h.1 -
I agree you don’t really need to have them. I try to lift hard and heavy and have been for years. I felt I got results by adding 5grams creatine monohydrate.0
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middlehaitch wrote: »Ooh, I love those Physiqonomic explanations. Thanks AnvilHead.
(Didn't post workout protein consumption get revised to 40g?
I could be dead wrong on that, not the most science oriented person, but I was sure I read something on that recently.)
I have thought of trying leucine, just because I'm old, but decided not to. It's not as though I am trying to hit incredible lifts, just a reasonable progression.
Cheers, h.
There isn't enough evidence to provide a definitive answer on whether timed nutrients even has an impact as compared to total diet. So at this point, consume post workout protein if you prefer. It can't hurt but may or may not help.0 -
A relatively simple, evidence-based discussion of why BCAAs are worthless:
http://physiqonomics.com/bcaas/
I like this! It is laid out simply and with graphics. It also quotes the study in the first link I posted above. Thanks0
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