Are All BCAA's the Same? Opinions on BCAA's Welcome.

I am curious as well. I currently take Optimum Nutrition 1gram x 3 3 x's a day. I did a little reading and found that they "work" better on an empty stomach 2 1/2 hours after a meal, so I try to do that. I take them in a coctail with Glutamine 1g as well.

I use xtend as well purely because it tastes amazing. Pre & post workout until I break my fast around noon.

From Examine.com:

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/kg a day or more).

If you fall below that protein threshold, in my mind you're better off supplementing with more complete proteins instead of BCAAs.

How much do you add in gallon though? One serving would be too diluted.

I got a free sample of BCAA powder, cellucor i think. It tasted nice but i didn't feel any more energetic or anything.. What exactly is the point of using these?

I love BCAA's. I don't get enough protein. Helps dramatically with recovery. Swim and weights.

I'm using something cheap, premium whey protein from Sam's. I really liked the monster amino, but just can't find it any more.

rebel_26 wrote: »

I use xtend. The use of BCAA's can bring about controversial discussions in some venues.

While they are truly not necessary I do use them intra while Im pushing plates. They do reduce fatigue as far as I can tell as I dont subscribe to anything being placebo as I know how I feel with and without using them.

Different companies put them out in different ratios on the combinations.

SUPPOSEDLY the best ones on the market are said to be from USPlabs Modern BCAA which boasts a 8:1:1 Leucine/Isoleucine/Valine BCAA ratio that is said to be the most beneficial...take it with a grain of salt.

Now Ill really blow your mind. Its said that BCAAS are made from human hair and duck feathers...do I care...no I just thought id share.

The research I've seen actually shows a 2:1:1 ratio to be the most effective ratio (of course, "bigger is better" sells stuff).

peaceout_aly wrote: »

Christine_72 wrote: »

I got a free sample of BCAA powder, cellucor i think. It tasted nice but i didn't feel any more energetic or anything.. What exactly is the point of using these?

People say that it helps build and repair muscle, retain muscle while in a cut, reduce fatigue and boost energy, although these statements are widely controversial as you can tell. Many people swear by them while others say they are a complete fitness guru scam.

BCAAs can be effective for preventing workout fatigue because the free form BCAAs (as found in supplements rather than the BCAAs found in food or whey protein which are bound to other amino acids) are already in their simplest form and do not require digestion. Because they go straight to the bloodstream, if taken pre/intra workout, they become an effective fuel source. Also, intense resistance training is catabolic in the short term (obviously anabolic in the long term, though) and BCAAs can help curb the catabolic breakdown of muscle tissue by acting as a more readily available source than muscle tissue (hence the prevention of workout fatigue).

Leucine (one of the three BCAAs) is also anabolic in that it stimulates protein synthesis. Granted, just eating a whole protein source would accomplish this as well but not as quickly (cos free form) and not for such a small amount of calories. Most people won't care about this unless you're a bodybuilder and concerned with nutrient timing and trying to stay perpetually anabolic.

Nothing magic about it and it's not something you can't live without but it's not completely worthless either.

Carlos_421 wrote: »

That much protein wouldn't harm your kidneys unless you already have a preexisting kidney disease. However, the law of diminishing returns kicks in and really anything more than 1.2 grams per pound of bodyweight becomes pretty pointless.

1.2grams per Lb is even overkill. Studies show elite athletes need .78 g or .8 per lb (I dont recall the exact number) so unless you consider yourself elite (Id say that is maybe 3% of our population) and even than 1.2 grams is well above whats necessary. The old reference that was once used was 2grams per KG of weight.

to the contrary of the above statement too much protein does cause strain on Kidneys. Many other things do as well. Also one thing to note is the kind of protein you intake does not necessarily mean it is able to be used for the body as a muscle building item. Gut health plays a role in absorption of anything so there are MANY variables.

This chain of dialog will take the thread way off track so ill drop the mic now.

I take BCAAs to reduce any DOMS. It seems to work for me and that's all that matters to me.

The brand name BCAAs are ridiculously overpriced. I take generic BCAAs, but don't spend more than $0.30 a serving. Maybe it's placebo effect, but it seems like DOMS and recovery times have been minimized.

I tend to consume 1.0 to 1.2 grams of protein per pound of bodyweight. I realize it's not necessary, but I generally find, calorie for calorie, proteins to be more satiating than fats or carbs.