Supplement BCAA'S: State your opinion

[Mikey_Muscles]

Supplement BCAA'S? I am just wondering what some of you who are knowledgeable in this topic do or have done. Thanks in advance.

[MiscterSlin]

Supplement BCAA'S? I am just wondering what some of you who are knowledgeable in this topic do or have done. Thanks in advance.

Drink them to increase protein synthesis, and reduce lactic acid build up. Scivation has came up with a study recently showing drink amino acids after meals can increase protein synthesis also.

[Mikey_Muscles]

Drink them to increase protein synthesis, and reduce lactic acid build up. Scivation has came up with a study recently showing drink amino acids after meals can increase protein synthesis also.

Liquid BCAA's you are referring to?

[buddy72192]

Drink them to increase protein synthesis, and reduce lactic acid build up. Scivation has came up with a study recently showing drink amino acids after meals can increase protein synthesis also.

1. Scivation makes a very popular BCAA product so it's never wise to listen to a study done by a company who wants the results to come out a certain way.

2. Drinking amino acids directly after a meal would actually be the worst time to drink BCAA's. You are already receiving the complete proteins from the food you consumed so you do not need extra BCAA's

OP the best time to drink BCAAs is during your workout and can possibly be of benefit after your workout and inbetween means in which there is an extended period of time (For instance if you ate lunch at Noon and you're not going to eat again until 6)

[Mikey_Muscles]

1. Scivation makes a very popular BCAA product so it's never wise to listen to a study done by a company who wants the results to come out a certain way.

2. Drinking amino acids directly after a meal would actually be the worst time to drink BCAA's. You are already receiving the complete proteins from the food you consumed so you do not need extra BCAA's

OP the best time to drink BCAAs is during your workout and can possibly be of benefit after your workout and inbetween means in which there is an extended period of time (For instance if you ate lunch at Noon and you're not going to eat again until 6)

I agree with you 100 percent. Thank you for the response.

[LukeN.Good]

Research appears to suggest that it's not nearly as useless as my findings portray glutamine supplementation to be; however, I would argue that the amount derived from protein supplementation would already be sufficient. (Particularly when considering the already unnecessary and excessive intake this section often employs.)

There isn't really anything that blatantly discredits BCAA supplementation. Here's a few notable search results...

Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system.
Negro M, Giardina S, Marzani B, Marzatico F.

Pharmacobiochemistry Laboratory, Section of Pharmacology and Pharmacological Biotechnology, Department of Cellular and Molecular, Physiological and Pharmacological Sciences, University of Pavia, Pavia, Italy.

Since the 1980's there has been high interest in branched-chain amino acids (BCAA) by sports nutrition scientists. The metabolism of BCAA is involved in some specific biochemical muscle processes and many studies have been carried out to understand whether sports performance can be enhanced by a BCAA supplementation. However, many of these researches have failed to confirm this hypothesis. Thus, in recent years investigators have changed their research target and focused on the effects of BCAA on the muscle protein matrix and the immune system. Data show that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis. Muscle damage develops delayed onset muscle soreness: a syndrome that occurs 24-48 h after intensive physical activity that can inhibit athletic performance. Other recent works indicate that BCAA supplementation recovers peripheral blood mononuclear cell proliferation in response to mitogens after a long distance intense exercise, as well as plasma glutamine concentration. The BCAA also modifies the pattern of exercise-related cytokine production, leading to a diversion of the lymphocyte immune response towards a Th1 type. According to these findings, it is possible to consider the BCAA as a useful supplement for muscle recovery and immune regulation for sports events.

http://www.ncbi.nlm.nih.gov/pubmed/1...gdbfrom=pubmed

Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals.
Matsumoto K, Koba T, Hamada K, Tsujimoto H, Mitsuzono R.

Saga Nutraceuticals Research Institute, Otsuka Pharmaceutical Co., Ltd., Yoshinogari, Kanzaki, Saga 842-0195, Japan.

The effects of branched-chain amino acid (BCAA) supplementation on the lactate threshold (LT) were investigated as an index of endurance exercise capacity. Eight trained male subjects (21+/-2 y) participated in a double-blind crossover placebo-controlled study. The subjects were randomly assigned to two groups and were provided either a BCAA drink (0.4% BCAA, 4% carbohydrate; 1,500 mL/d) or an iso-caloric placebo drink for 6 d. On the 7th day, the subjects performed an incremental loading exercise test with a cycle ergometer until exhaustion in order to measure the LT. The test drink (500 mL) was ingested 15-min before the test. Oxygen consumption VO2 and the respiratory exchange ratio (RER) during the exercise test were measured with the breath-by-breath method. Blood samples were taken before and during the exercise test to measure the blood lactate and plasma BCAA concentrations. The same exercise test was performed again 1 wk later. BCAA supplementation increased the plasma BCAA concentration during the exercise test, while plasma BCAA concentration decreased in the placebo trial. The RER during the exercise test in the BCAA trial was lower than that in the placebo trial (p<0.05). The VO2 and workload levels at LT point in the BCAA trial were higher than those in the placebo trial (VO2: 29.8+/-6.8 vs. 26.4+/-5.4 mL/kg/min; workload: 175+/-42 vs. 165+/-38 W, p<0.05, respectively). The VO2max in the BCAA trial was higher than that in the placebo trial (47.1+/-5.7 vs. 45.2+/-5.0 mL/kg/min, p<0.05). These results suggest that BCAA supplementation may be effective to increase the endurance exercise capacity.

http://www.ncbi.nlm.nih.gov/pubmed/1...gdbfrom=pubmed

Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise.
Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA.

Department of Materials Science and Engineering, Nagoya Institute of Technology, Nagoya 466-8555, Japan. shimomura.yoshiharu@nitech.ac.jp

Branched-chain amino acids (BCAAs) are essential amino acids that can be oxidized in skeletal muscle. It is known that BCAA oxidation is promoted by exercise. The mechanism responsible for this phenomenon is attributed to activation of the branched-chain alpha-keto acid dehydrogenase (BCKDH) complex, which catalyzes the second-step reaction of the BCAA catabolic pathway and is the rate-limiting enzyme in the pathway. This enzyme complex is regulated by a phosphorylation-dephosphorylation cycle. The BCKDH kinase is responsible for inactivation of the complex by phosphorylation, and the activity of the kinase is inversely correlated with the activity state of the BCKDH complex, which suggests that the kinase is the primary regulator of the complex. We found recently that administration of ligands for peroxisome proliferator-activated receptor-alpha (PPARalpha) in rats caused activation of the hepatic BCKDH complex in association with a decrease in the kinase activity, which suggests that promotion of fatty acid oxidation upregulates the BCAA catabolism. Long-chain fatty acids are ligands for PPARalpha, and the fatty acid oxidation is promoted by several physiological conditions including exercise. These findings suggest that fatty acids may be one of the regulators of BCAA catabolism and that the BCAA requirement is increased by exercise. Furthermore, BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.

http://www.ncbi.nlm.nih.gov/pubmed/1...pmtitlesearch4

Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise.
Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM.

Dept. of Physical Therapy and Human Movement Sciences, Sacred Heart University, Fairfield, CT 06825, USA.

The purpose of this study was to determine whether branched-chain amino acid (BCAA) supplementation attenuates indirect indicators of muscle damage during endurance exercise as compared with an isocaloric, carbohydrate (CHO) beverage or a noncaloric placebo (PLAC) beverage. Nine untrained men performed three 90 min cycling bouts at 55% VO 2peak. Subjects, blinded to beverage selection, ingested a total of 200 kcal of energy via the CHO or BCAA beverage before and at 60 min of exercise, or they drank the PLAC beverage. Creatine kinase (CK), lactate dehydrogenase (LDH), isokinetic leg-extension and -flexion torque, and muscle soreness were assessed before and immediately, 4 h, 24 h, and 48 h postexercise. The trials were separated by 8 wk. CK activities were significantly lower after the BCAA trial than in the PLAC trial at 4, 24, and 48 h postexercise, as well as lower than the CHO beverage at 24 h postexercise. CK was lower in the CHO trial at the 24- and 48-h time points than in the PLAC trial. LDH activities were lower in the BCAA trial at 4 h than in the PLAC trial. As compared with the CHO and PLAC trials, ratings of perceived soreness were lower at 24 h postexercise, and leg-flexion torque was higher at the 48-h time point after the BCAA trial. The present data suggest that BCAA supplementation attenuates muscle damage during prolonged endurance exercise in untrained college-age men. CHO ingestion attenuates CK activities at 24 and 48 h postexercise as compared with a placebo beverage.

http://www.ncbi.nlm.nih.gov/pubmed/1...gdbfrom=pubmed

[snorkelman]

Most high-quality dietary protein is 18-26% BCAA.

This means that if you eat meat or drink protein powder, you are already getting BCAA in your body.

There is no conclusive answer yet (research-wise) as to whether or not free form BCAA (supplemental BCAA powder or caps) is better for bodybuilding purposes than protein-bound BCAA given isonitrogenous conditions in diets with ample protein.

If your diet is already high in protein, as many bodybuilders already eat/drink plenty of protein, then you really should ask yourself whether you will see any benefit from adding more BCAA into the body.

And as far as I know, that scivation study is not published.

[NeoginCF]

Bcaa=just a protein right?

[wyah]

Branched Chain Amino Acids

[snorkelman]

Bcaa=just a protein right?

no, aminos are the building blocks of protein

[NeoginCF]

no, aminos are the building blocks of protein

Yes so chain of amino acids=protein....

[LukeN.Good]

Yes so chain of amino acids=protein....

If they're chemically bound. Branched chain amino acids (leucine, isoleucine, and valine) are simply called that due to the molecular structure of their side chain.

[JOSEF RAKICH]

IMO supplementing with BCAA's when bulking is a waste of time, but when cutting and eating a calorie deflict and performing cardio then it would make sence supplementing with a BCAA to prevent muscle breakdown.

BCAA is more of a supplement designed for cutting, but not to lose fat but rather to preserve muscle mass.

[degibson84]

Yes so chain of amino acids=protein....

no protein is made up of 21 different aminos so unless you are getting all of the aminos in a full spectrum amino you are not getting protein.

[OriginalName]

Tbh, it's only really needed if you're on a fast, on a cut, or maybe in the gym.

[nainchik]

no protein is made up of 21 different aminos so unless you are getting all of the aminos in a full spectrum amino you are not getting protein.

Now back to the future, son!

[livefit52]

bcaa's are excellent during cutting cycles, not great during bulking. im at college and right when i wake up i take BCAAs. there is usually 45 minutes by time i shower, get dressed, and make it to the cafeteria. so BCAAs are a great way to cut the metabolism quick before i get some food into my stomach

[bicepcurlbro]

preworkouts for cardio to prevent muscle loss is probably best use
but then again whey could replace bcaas in this case

[Ng4244]

What brands do you all recommend? I've been thinking about incorporating BCAA's into my program and would like to know what brands are high quality and fairly inexpensive

[My_Legacy]

You can easily get all the BCAA's that you need through your diet. Also, if you have a good protein powder, then it will be loaded with bcaa's..pretty much all you need. With that said, there's practically no need at all to supplement with more bcaa's.

[xpin2winx]

you dont need it. only supplements that are worth the money are protein powder for quick clean calories, and creatine mono because you cant get enough creatine in your diet.

[jstndvs]

IMO supplementing with BCAA's when bulking is a waste of time, but when cutting and eating a calorie deflict and performing cardio then it would make sence supplementing with a BCAA to prevent muscle breakdown.

BCAA is more of a supplement designed for cutting, but not to lose fat but rather to preserve muscle mass.

Agreed with this guy

[jstndvs]

From what i understand, the protien you take in through normal food intake must be digested and broke.down into the buildings blocks (bcaa) and then taken into your system to build/repair your own muscles... therefore it is more about the timing of consuming the bcaa which would be best during or directly after workouts to help recover muscle as it is broken down through training. In other words, the food you eat after your workout to recover are not instantly used to repair your muscles... it takes time for them to digest and be taken into your system etc...

[DDon1996]

Agreed with this guy

****ing 32, necro'd a thread, and gave me so many feels.


I wish I could neg you a million times.

[jstndvs]

****ing 32, necro'd a thread, and gave me so many feels.


I wish I could neg you a million times.

Ha ha.. I'm ancient. Been doing this since you were 4 years old lol... with a few long breaks in there.

[MAC250]

Which brand do you guys recommend and if liquid/powder how's it taste

[jstndvs]

Which brand do you guys recommend and if liquid/powder how's it taste

I've used blox and.it seemed to work pretty well but it is quite a bit more expensive and not really worth the price. I've also used n'gage and i liked it also. I will be getting something besides blox this next time because its not worth the price IMO. But... as far as my recommendation ... I'd say n'gage is pretty good.

[spiderman997]

Blox is not BCAA's lol.

BCAA products are shiet because isoleucine and valine are dead weight. Pure free form leucine is much better and has more uses.

[jstndvs]

Blox is not BCAA's lol.

BCAA products are shiet because isoleucine and valine are dead weight. Pure free form leucine is much better and has more uses.

I know this lol.. only reason i mentioned is because it, essentially, serves the same purpose.

[snorkelman]

BCAA products are shiet because isoleucine and valine are dead weight. Pure free form leucine is much better and has more uses.

Although leucine seems to be the most important of the three, if you only supp with leucine, it will probably result in a drop in valine and isoleucine concentrations. You can prevent that drop by making sure any supplemental leucine is accompanied by valine and isoleucine.

Although there are some BCAA products out there with a whacked ratio (rather than 2:1:1, they have a ton more leucine, but I am unaware of any published research demonstrating that those ratios (where leucine is megadosed) are more advantageous than the typical 2:1:1 ratio of most BCAA products.

Also, IMO BLOX (Silk Amino Acids) is a waste of money for something that is essentially pinning strength/performance hopes on poorly controlled rodent studies.