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)
-
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)
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 !
(2)-
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