Science says BCAAs are a Waste of Money - Buy This Instead
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- เผยแพร่เมื่อ 12 ก.ย. 2021
- BCAAs are a $250M+/year industry, and studies haven't proven their efficacy as a stand alone supplement. Check out this video to learn more about what you should be doing or taking instead!
#bcaa #supplements #nutrition
Essential Amino Acid: thor.ne/fPhWn
*This has recently changed as of 2022. I chose to affiliate with Thorne, who doesn't even sell BCAAs.
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Studies and resources used in this video:
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www.ncbi.nlm.nih.gov/pmc/arti...
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I notice I am less sore and recover faster when taking them.
Good short and informative video, backed with studies. You should have more views.
My only thing is when I’m dehydrated electrolytes don’t help me only bcaas help me feel better it’s weird
Honest and informative. Easy to watch, very likeable personality, thanks!
I like the flavours and mix with sparkling water sometimes 🤷🏽♂️
Thanks buddy. What supplements are taken more with athletics??
All i know, is taking 5g pre workout drastically reduced soreness and recovery time for me. If its a placebo effect, i dont care. Worth it.
BCAA’s from GNC the kiwi strawberry took my pain away in the morning.
Most likely just the caffeine messing with your pain perception.
@@Scrubsgetrekt there's no caffeine in bcaa's eeaa blends lmao
I tried BCAA for the first time. I've ordered GNC's watermelon rush! I loved the flavor
Now I think I'm going to try spicy guava!
Thorne looks quality, all 9 essential instead of just the 3 bcaa. Care to do a follow-up about necessity of aminos in general?
Great information. Thank you for the help
Thanks for the info. What do you think is a good clean vegan protein powder I can buy? I have been using whey protein for a while and wanted to venture into vegan versions.
There's quite a few out there, I'd recommend. Fair warning if you haven't used vegan proteins before, the taste isn't the best. Takes more to get them to be palatable. But if you want to try, I personally use 1st Phorm products so of course, I'd recommend that (I have al link to support the channel in the description). Others I'd recommend in this order: Thorne, Legion, or Onnit. Those are the only ones I've personally looked into.
@@WesJH will I get all my bcaa's in my whey protein powder?
Whey protein powders are better than plant protein powders as plant based proteins contain high amounts of lead and other toxins unlike whey protein powders. Do some research and you’ll see.
@@billybobs1705 yes. Whey contains all essential amino acids
Type zero vegan bcaa+electrolytes
Just came across your channel. Love the content. Looking to start my channel currently
That's great! My one piece of advice... make the content, and get it the f' out there. The stuff you make now, is going to be crap compared to what you make a year from now, so keep grinding. Good luck!
Do you know of any amnio complex supplements that come without dye?
That's a tough one. I don't believe Thorne's Lemon flavored, not Berry, EAAs has any additional color additive. That's probably the closest I'm aware of. thor.ne/VDKeX
I already take protein powder but to try it out can I mix bcaas powder with the protein powder in one shake or do I have to do it separately.
I believe specifically BCAAs aren’t necessary when you’re already drinking protein that has BCAAs in it. Also, they’re not necessary unless you’re reducing Cals IMO. Just get it from foods
@@WesJH ok, thank you
Do you not eat enough meat if not stop wasting your money I eat plenty of grass fed beef I know I'm fine creatine however you'll never get enough atp if not supplementation
Essential amino can be good though I dont need em because I eat very well and specific you can't go wrong with collagen peptides I recommend for every weightlifter especially for naturals as I am one at this point at 35 years old your joints will thank me later
@@diegosantiago1662 are you saying to take creatine
Question: It is safe to take bcaa that is expired for 2 months?
There's only one way to find out buddy
@@imheretolearn770
Ayo 😅
Bro, I drank redbull that was expired by WELL over a year. You good fam. And not just one, a whole case.
The main benefits are this. BCAAs are an easily absorbed energy source when taken before and during a workout. That is particularly true for anyone who wants to avoid carbs. To add to that, they block the uptake of tryptophan by the brain and reduce 5-HTP synthesis, hence reducing the sense of fatigue. This could increase exercise capacity, intensity, and endurance.
The other thing is that leucine taken after a workout and before a meal will increase protein synthesis, without a doubt. But of course, you want to make sure to follow it with plenty or protein and/or EAAS. Also, if you take leucine between meals, it will maintain anabolism longer. This is true even for someone who is getting sufficient protein.
None of these points were covered in this video. Since BCAAs are so cheap, there is no harm in experimenting with them. Either one personally finds benefit from them or not. But it would be unscientific to dismiss them out of hand. Still, it' might be true that BCAAs have little benefit for an optimally healthy person on an optimal diet.
It wasn't unscientific to dismiss them. It was scientific to dismiss them based on the mountains of evidence to the contrary. Time and time again, it's found that the complete amino acid panel is required for the body to use them. So in taking only BCAAs, you would also need the proper ratio of all other amino acids.
I wrote a paper on this as an undergraduate in BioChemistry, where in '06, there was a major influx of leucine being stocked on shelves at supplement stores, since this was the main amino acid responsible for muscle building. Does nothing without it's companions, so the hypothesis was rejected that by taking leucine, or other BCAAs in isolation would equate to better muscle recovery and performance.
To your point, yes it doesn't hurt to experiment. However, the experimentation has been done, time and time again, and the end result is it's a waste of money. So why not just take EAAs, and keep consuming protein, which people already buy and include all of the BCAAs you're looking for?
The goal here is to get the proper information out, so if you have scientific peer reviewed evidence to the contrary, would love to read it.
Wait so what can i take to have my body use my fat as energy and not my muscle energy while working out?
Your body is going to either burn fat or burn muscle for energy when you're in a caloric deficit. There's unfortunately no magic as to getting your body to use fat over muscle. This is why people go through bulking and cut phases.
There is some literature around what's called "body recomposition" where you gain muscle and burn fat, but it's not likely.
@@WesJH ah ok, thanks man, just subscribed 🙏🏽
Why do I get a boost of energy when taking BCAAs then
From the caffeine
Placebo
Glucose and insulin spike.
So basically, it works.
I use it as my pre workout (just 10g of BCAA) without anything else added and I get energy too
One scoop of my protein powder has 5 grams of BCAA. I take 2 scoops so I get 10 grams of BCAA. So why I would even waste my time buying BCAA on it's own? I have seen that the majority of protein powders has BCAA so what's the point of paying more money for BCAA? It just sounds dum.
Boom. Nailed it.
Absolutly
The problem with these studies is that they were not tested in conjunction with high protein low fat intake diet. If you are going to highlight just a portion of the study...I want you to take a better look at it. Your body WILL require more essential amino acids when it is depleted from other energy sources. So essentially my question is...were these studies you read done when a person had a very low sugar content...low fat content and high protein content? If they weren't then the study is complete misinformation because in the simplest terms...if you force your body to use protein as it's main source of energy...you need the BCAAs to deliver it. Protein cannot move on it's own in the body..it requires vitamins and BCAAs to taxi the protein to your muscles....at this point protein synthesis OCCURS. Can you reply with the link to your study....I'm sure they missed some things...BCAAs are not a scam bro...they are necessary when you isolate protein as the main energy source.
Thanks for the comment! Respectfully, that's not how the Biochemistry of our bodies work. Regardless of the diet, in order to process the BCAAs, you also need the rest of the EAAs - the conclusion of this video. In my undergrad as a BioChem major, I took a a look at Leucine, the main BCAA responsible for protein synthesis/muscle growth. There were supplements sold that "isolated" Leucine. The theory was increased Leucine intake should equate to higher muscle growth; this was not the case. The conclusion of the studies, again regardless of diet, is that your body needs all EAAs.
Your whey protein already includes all EAAs, again includes the BCAAs. Same with all meat that you eat.
Hope that helps.
@@WesJH but you have to understand what come before protein synthesis. The very first step to protein synthesis is DNA. With this being said a study cannot determine very accurately how many ribosomes will deliver all amino acids to the receptor(forget what that’s called) unfortunately leucine does not come first which means you need to be able to measure when leucine is distributed. This is when recovery begins. I admire your credentials but don’t forget the process of how it goes from start to finish. And we can get into the stem cell if you want to. No pain no gain. This quote hit it right on the nail. Pain is the best indicator of recovery. When the pain is gone, the muscle is repaired…how fast does this happen? Every case is different
1:47 ~0.8g/kg of body weight? Incorrect, ~0.8g/lb of body weight or ~1.6g/kg of body weight.
0.8g/kg is general consensus per studies and academic literature. I later say what I take, which exceeds that amount. If you want the full array of what I’ve found reading through numerous studies, it would be anywhere from 0.5g/kg and upwards of 3g/kg.
Dr Mike Israetel
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Sean Nalewanyj
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Both say 0.8g/lb of body weight
I recently saw one of Layne Nortons videos and he said ~0.8-1.6 g/kg of body weight
nice
I am already eating 6-7egg whites which gives me around 5g bcaa so is there need to add extra bcaa through supplement?
Or should I take creatine instead for better muscle mass?
It's not that expensive. The thing is , even if it's 🧢 , I'd rather drink a gallon if watermelon juice than plain water. 🤷 My BCAA tastes like watermelon. To me , that's worth it already. Creatine is blah waste of money just makes u look bloated
The point was to buy EAAs if you believe you need it rather than BCAAs. They still have flavored EAAs.
A gallon of watermelon juice over plain water? That's disgusting bro. When working out all that bcaa/eea shit is way too sweet. I feel like it just makes you thirstier for actual water. Love the taste of plain water versus all that sweet articifically sweetened crap while working out.
Creatine does so much more than just "bloat". It's even prescribed to the elderly or people suffering with memory loss. It greatly improves general the brain's cognitive ability.
As well, BCAA's and EAA have also similar benefits depending on the one you're defficient in. The problem with flavourings ", is that they're usually sweeteners. Which means sugar, additives etc. Your body doesn't need the glucose spike nor your brain. At the end of the day, all your contributing to is an increase of blood sugar, brain fog, and cravings for MORE sugar.
@@camtube2000 I'm back in it . Been feeling strong lately. So I would vore for it now
You got it all wrong and need to do some research which is very easy because Creatine is the most studied supplement over the last 20 years or so
no