Is BCAA worth it?
By Cleydson Sobral
💥Who hasn’t heard the story of someone who hadn’t even started exercising regularly yet but had already bought their magic combo: Whey Protein, Maltodextrin, Glutamine, Pre-Workout, and the famous BCAA?
The arguments for the supplement are always the same:
– Prevents protein catabolism;
– Increases lean muscle mass;
– Muscle definition;
– Source of energy;
– Prevents fatigue
There are so many claimed effects that you end up getting excited about the product and buying it.
For those unfamiliar with the acronym, it comes from the English phrase “branched-chain amino acids.” These are made up of valine, isoleucine, and leucine.
Of these amino acids, leucine plays an important role in the hypertrophy signaling cascade by activating mTOR (a protein that regulates protein synthesis). But is this famous amino acid really that effective?
Study on BCAA
In a study published in Nutrition and Health, Spillane et al. (2012) compared two groups: a placebo group and a BCAA group.
The results showed that consuming 9 g of BCAA, when combined with resistance training (weight training), did not have the expected effects on body composition and muscle performance compared with the placebo group.
Whole-food proteins
Keep in mind that most whole-food protein sources contain 15–20% BCAA. To put it into perspective, a 100–140 g serving of beef, chicken, or fish, or 4 whole eggs, or 200 g of cottage cheese generally contains around 25 to 35 g of protein—in this case, 3.75 to 7 g of BCAA, equivalent to 7 to 10 BCAA capsules, for example.
Is supplementation worth it?
If you eat a diet rich in whole-food proteins such as meat, eggs, chicken, and fish, or even liquid sources such as whey protein, blends, or egg-white protein.
YOU DON’T NEED TO SPEND MONEY ON BCAA!!!
