BCAA, power of the placebo.

BCAA, power of the placebo.

BCAA is widely believed to promote protein synthesis, lean muscle growth, and recovery. BCAA has been under research for more than 30 years. Studies and clinical trials, however, failed to proof that BCAA actually promotes muscle growth or improve muscle performance in human subjects. On the opposite side, multiple recent studies and trials done on large number of Athletes proved that BCAA does not affect body composition in any aspect. In the following I will present few relevant clinical trials that will let you change your mind about BCAA.

-          - A six weeks endurance training program combined with 20 grams of BCAA a day was ineffective to affect human skeletal muscle mass or athletic performance in any way. (1)

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      The effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performance. (2)

 

-          How effective is BCAA to prevent muscle damage? (3)

 

 BCAA, however, is proved to reduce muscle damage during resistance training.(4)

               Say it again? Reduce exercise-induced muscle damage! Why do we go to the GYM? Isn’t to break muscle fibers so new ones will grow?

Conclusion

In theory BCAA activates key enzymes of protein synthesis but failed to be effective to promote muscle growth in real world tests, maybe because BCAA loses it effect during the process of isolation from the main protein but this is yet to be proved. If you still in love with your BCAA the good shake of whey protein will deliver you about 5-6 grams of naturally acquired BCAAs, and it shown to be effective and healthy. Just don’t fall for Supplement manufacturers marketing, they are after your money not your benefit. Got it?

Now you got the truth, -> share it to others !

(1)- http://www.ncbi.nlm.nih.gov/pubmed/8818199

(2)-

(3)- http://www.ncbi.nlm.nih.gov/pubmed/24477835

BCAA ugly scam !

How NOT to use BCAA.

Nowadays BCAA seems to be the most selling supplement just after protein and Pre-Workout respectively. The BCAA is primarily consumed for post-workout recovery, pre-workout energy enhancing, anti-catabolic effect and to promote muscle growth. But has any of these benefits been scientifically proved? In the following paragraph I will recall many studies and clinical trials that proved that BCAA is ineffective and a complete waste of money.

Does BCAA promote muscle growth?

No, a recent study showed that 8 weeks heavy training exercises combined with 9 grams of BCAA was ineffective to improve muscle performance or promote muscle growth(1).

Does BCAA improve performance?

Multiple recent studies proved that BCAA is ineffective to improve athletic performance. A study even proved that BCAA negatively affects muscle performance (2).

Does BCAA inhibit the catabolism process?

Many trials and studies showed that BCAA reduces Exercise-induced muscle damage SAY IT AGAIN? “BCAA reduces Exercise-induced muscle damage” DON’T YOU GET IT AREN’T YOU? Why we go to the gym? To destroy our muscles so new fibers will grow yes? But the BCAA reduces the damage so your hard work goes for free.

Conclusion

if you still believe in the magic of BCAA then just drink your protein shake, whey protein naturally contains about 5 grams of BCAA per 30g serving. Now you got the truth post comments -> share:)

(4) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395580/

(3) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395580/

(2) http://www.ncbi.nlm.nih.gov/pubmed/18974721

(1) http://www.ncbi.nlm.nih.gov/pubmed/24620007

 tags :

BCAA is ineffective ; BCAA scam; BCAA is waste of money.