A tale about the BCAA, but it doesn't have a happy ending. They can even limit muscle growth | Steroids4U.eu

A tale about the BCAA, but it doesn't have a happy ending. They can even limit muscle growth

Where there was, there was, behind the seven mountains and seven mines, where protein spilled and creatine poured, there were once one BCAA. The nutritional supplement, which has been said to help with regeneration, improves anabolism, muscle growth, immunity and should be taken by any exercise enthusiast. Béceáčeks felt like kings of supplements. Leucine has been proud of its most important role, as it can directly stimulate protein synthesis by activating the enzyme responsible for cell growth, mTOR. Isoleucine has been proudly under the wings of leucine because it improves glucose metabolism. And valine only with a small role, but still in the family of branched-chain amino acids (BCAA), so equally devoted and proud.

However, the royal scepter was wanted to be dominated by competitors whose esteemed names were Science, Fact and Reality. Let's start as you might not have imagined even at the worst nightmare. BCAAs can limit muscle growth, which is the complete opposite of what you expect from them.

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Research has found that when BCAAs are consumed alone, they actually reduce muscle protein synthesis and increase muscle breakdown. You do not want it. So if you are considering drinking BCAAs before fasting, just to protect your muscles, cough it up and buy a protein (complete amino spectrum) because you really don't need impaired amino acid absorption. Although this research is such a scarecrow, it has a logic and basis in other areas related to BCAAs. Many great meta-analyzes speak for themselves. BCAAs are really an unnecessary supplement if a person consumes enough protein during the day. They recommend not spending money on BCAAs, but rather consuming protein to get the full range of amino acids needed to maximize muscle development.

Let's look at the 2017 research. It turned out that BCAAs alone do not sufficiently stimulate myofibrial protein synthesis after exercise due to a lack of other amino acids. In conclusion, the authors add that consuming BCAA alone is not the optimal strategy for maximal stimulation of protein synthesis. A little easier to interpret: Forget about leucine, isoleucine and valine (BCAA) and in the vicinity of training you prefer to consume EAA (essential amino acids, such as protein). Perhaps you know that whey protein has a stronger anabolic effect than EAA or BCAA supplementation. Although BCAAs increase muscle protein synthesis compared to placebo (discussed below), this benefit is better across the full spectrum of essential amino acids.

You simply need the full spectrum of amino acids for efficient muscle protein synthesis. Just common sense must tell you that 3 amino acids alone will do nothing. They have no.

Example:

You have to realize that building muscle mass without all EAA is quite inefficient. Imagine you have an old crumbling house and you want to build a new one next to it. You can use some bricks from that old house, but you still need new material when building a new one, without which you won't build this house. The same situation is with the synthesis of new muscle fibers.

To sum it up in one sentence: BCAAs never overtake protein.

The literature does not show advantages of BCAA even in caloric restriction (diet). Interestingly, BCAAs successfully stimulate appetite in patients with anorexia, which has been confirmed in research many times. So taking BCAAs in your diet may not be a good idea. Even when examining body composition in fasting cardiac vs. for cardiac with BCAA, zero differences were found. BCAA supplementation has really poor results in studies not only in body composition, muscle damage, but also in athletic performance. There are also plenty of them in our menus. Quality proteins contain about 18-26% BCAAs. Beyond this, BCAA supplementation can add to calories and potentially prevent optimal amino acid utilization.

Okay. We know that anabolism and BCAA = no. What about other areas? If any research appeared that presented positive effects on muscle reduction or muscle damage, the researchers compared BCAAs with nothing and placebo, respectively. Just wow! It's like saying that water hydrates you compared to not drinking. If you have a portion of protein before and after training, you do not need BCAAs before, during or after training and will not help you in anything. No research supports their potential for optimal protein intake. Regeneration and protection of muscle mass are only better if the person does not have another sufficient source of complex proteins.

After all, it pays to buy whey protein and get one before training, not to mention that it has a much wider use and is cheaper. In this research, the BCAAs were addressed during training, and the results say what other studies do. Their consumption does not affect the muscles, performance or perception of pain, and we do not observe any benefits in terms of indicators of muscle damage.

If your total daily protein intake is optimized, BCAAs are a waste of money.

Do they have BCAAs calories?

Other marketing texts often say that they don't have calories, so you can eat / drink them on pounds (so you can quickly spend them and buy more). However, the reality is different. 10 g of BCAA with a typical ratio of 2: 1: 1 (leucine, isoleucine, valine) has 46.5 calories. If you've come across the fact that 0 calories were even listed not only in the marketing text but also on the BCAA packaging, it's because of legislation that individual amino acids without a combination of carbohydrates and fats don't have to be labeled "protein", so they can the company was allowed to tap zero for the calorific value.

And… but .. I have seen other research where BCAAs have been praised

We don't take that from you. We saw it too. Hand to fire - have you read the full-text of the study? All these studies had one hook, ie a real hook. For example, it examined the effect of dosing 52 g of BCAA daily for three weeks in wrestlers who were in caloric deficiency. This group, in contrast to the one that did not take BCAA, maintained more muscle mass and lost a little more fat compared to group no. 2. At first glance, great news, but the group taking BCAAs consumed only 80 g of protein, which is extremely low. Summa summarum, if you consume insufficient protein, BCAAs can help. But which athlete neglects protein and buys nutritional supplements instead?

Speaking of such studies, follow this one. An unpublished study by Jim Stoppani, CEO of Scivation, which produces the popular Xtend BCAA. All this in men, training for 2 years and consuming up to 2.2 - 2.4 g / kg of protein and of course, were in caloric excess. Wow! After such a study, I would probably go to an e-shop with nutritional supplements and shop. A few months later, the debate erupted and rightly so. First, it's an unpublished study, Jim Stoppani is a very good friend of all Scivation employees and a business owner, so can we take it as relevant? Even the smallest skeptic in the world will tell you no. Especially with the other meta-analyzes we have here.

When to think about buying a BCAA?

Placebo - the psyche has an incredible effect and the idea that you put "something" into yourself can be a decent boost for many people. You have a BCAA, you're sure they can help you. You read it on the label. In the e-shop with accessories. Do you believe it. Makasa. You are determined! A placebo is simply the best supplement of all.

Veganism - We should not miss the potential benefit. Leucine supplementation (or complete BCAA) could theoretically help fill in the missing amino spectrum.

Taste - many flavored BCAAs are really great in taste. How to refresh instead of water or "kill" the taste of some pre-workout substances? Okay. We are taking. But just because of the taste and at that price? Well, it's up to you.

Once again, in a nutshell. If we delve deeper into this issue, the benefits of BCAAs exist if one does not have enough protein. Otherwise, they are unnecessary. In the absence of sufficient relevant scientific evidence, but also in my experience or on the basis of analyzes of various areas of the literature, we can say that supplementing with BCAAs in a diet with sufficient protein intake is something like wasting money that can be clearly better invested. And don't worry, it's not an anti-BCAA campaign. Simply put, if the BCAAs were worth anything, we would consume and recommend them ourselves. If something changes in the literature or excellent new research emerges, know that we will let you know about it.

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