Do BCAAs actually work?

[michaelsp9]

I haven't been able to find concrete evidence to prove that supplementing with BCAAs whether that be pre/intra or post workout will help in recovery, staying anabolic, muscular fatigue etc.

Can someone point me in the direction of some certified studies testing the effectiveness of branch chains?

Do they actually work and are they work taking?

Thanks

[spicewood1990]

Only really worth taking for fasted workouts or prolonged cardio

[Gwyndane]

this is stricly anecdotal obviously.. but

i did not notice anything when taking BCAAs, then no changes after stopping (i train after 14+ hour fast)

[DeltsBrah96]

brah BCAA's are not worth the money, all you need is FOOD

[grlight]

I just finished 90 servings of them took them intra and 3 grams leucine pre no effect.All i ever noticed from them was endurance during training.All that supplementing with BCAA'S for anabolic muscle growth mtor or whatnot is BS to me.I can understand the purpose of them on a diet cut and fasted tho and maybe if you want to flavour your water and are looking for a little extra endurance.

[The Solution]

I find them very helpful for early morning fasted training or dosed as a bolus between meals 4-6 hours apart

http://www.biolayne.com/wp-content/u...-Tech-2008.pdf
http://www.slideshare.net/biolayne/o...nd-muscle-mass

[DOC1992]

There have been many studies done proven that BCAAs positively effect exercise performance. So yes. 5 grams before workout 5 grams after, on top of your protein shake.

[Nyrin]

There have been many studies done proven that BCAAs positively effect exercise performance. So yes. 5 grams before workout 5 grams after, on top of your protein shake.

Post-workout BCAAs sound like a waste, unless you're putting off eating for hours; post-workout BCAAs with a complete protein source sound like a joke.

[Farley1324]

brah BCAA's are not worth the money, all you need is FOOD

Food doesn't replace pre/intra BCAA supplementation when on a cut/training fasted.

There have been many studies done proven that BCAAs positively effect exercise performance. So yes. 5 grams before workout 5 grams after, on top of your protein shake.

Please don't take a BCAA product with a complete protein source like your protein shake. THAT is a waste of money.

[Gwyndane]

There have been many studies done proven that BCAAs positively effect exercise performance. So yes. 5 grams before workout 5 grams after, on top of your protein shake.

doesnt seem to be working for you brah

[tbarabash]

They taste delicious, I did the study myself. 100% of participants thought cotton candy BCAA were phukijg delicious.

[michaelsp9]

They taste delicious, I did the study myself. 100% of participants thought cotton candy BCAA were phukijg delicious.

Frankly the only reason I continue to use them is because Xtend is freakin tasty as ****! I really don't know if there are any benefits but they can't hurt, right? (Except my wallet)

[wonderboyWR]

I take 5 grams first thing AM, 5 grams fasted and 10 grams during training. Especially when I'm dieting down

[robert10000]

I take them when I can't eat right away but overall I wouldn't miss them if I took them out of my supp list. I get plenty of them from my food and shakes so prob won't buy them anymore. I'm at the point id rather drink a 25g protein whey shake that has aprox 5g bcaa.

[MarcelinoChiles]

Schwarzenegger said if it hadn't been for bcaa and protein powders he would have never been a bodybuilder

[Farley1324]

I take them when I can't eat right away but overall I wouldn't miss them if I took them out of my supp list. I get plenty of them from my food and shakes so prob won't buy them anymore. I'm at the point id rather drink a 25g protein whey shake that has aprox 5g bcaa.

Well, yeah. A BCAA product was never intended to replace food, or a whole protein supplement/'food', in any way. Totally and completely different things you are comparing there.

Food doesn't replace pre/intra BCAA supplementation when on a cut/training fasted.

[Hass008]

I always take BCAAs intra. If I can't get any for free, I buy whatever is cheapest. Last time I bought them I got 4 tubs of Muscletechs AMINO something or other... it was B1G1. 3 workouts per week, 30 servings per tub, 120 workouts, 40 weeks... cool.

[andrewwww]

I enjoy BCAAs with some carb powder for morning workouts

[x-trainer ben]

I haven't been able to find concrete evidence to prove that supplementing with BCAAs whether that be pre/intra or post workout will help in recovery, staying anabolic, muscular fatigue etc.

Can someone point me in the direction of some certified studies testing the effectiveness of branch chains?

Do they actually work and are they work taking?

Thanks

google this
xtend bcaa study

I found that i was able to last much longer than an hour(with ease) since i started drinking them during my exercise. I do high volume with short rest periods as well as cardio so it is a big yes for me!

[thadaddy7]

I've be weight training for ten years, prior to the last year I never used BCAA's and gained 50 lbs of muscle over the years. In short, you do not NEED them. However my personal experience within the last year is that when I take them during my workout I feel I have greater muscle endurance and don't really hit that wall during my workout. How much can be attributed to the BCAA's?? I honestly can't say but that's what I've experienced. If you can't afford it or don't want to spend the money don't sweat it. In my opinion Creatine and Protein are BY FAR the most effective supplements for building muscle.

[Blainex]

I've be weight training for ten years, prior to the last year I never used BCAA's and gained 50 lbs of muscle over the years. In short, you do not NEED them. However my personal experience within the last year is that when I take them during my workout I feel I have greater muscle endurance and don't really hit that wall during my workout. How much can be attributed to the BCAA's?? I honestly can't say but that's what I've experienced. If you can't afford it or don't want to spend the money don't sweat it. In my opinion Creatine and Protein are BY FAR the most effective supplements for building muscle.

travelling back to tell the OP asap

[Bigdumogre]

Put on 50lbs of muscle I am impressed

[Mike McCandless]

Whatever someone's opinion is on bcaa's, they will say it with the same conviction that the sun will come up tomorrow. Most people taking bcaa's don't take enough, then question their validity. Caffeine doesn't do much when you take 50mg.

[Sixpack]

IMO for me they do, when I don't take BCAA I do feel as if I don't recover has fast as I normally do. This will vary with everyone
Sixpack

[TheFugitive]

My most recent cut was powered by BCAA's. My carb intake was under 200 grams (5 days a week) for 3 months. 10 grams of BCAA's were ingested, intra and post workout on training days. 10 grams were ingested on, non training days, early AM and Pre Bed. I managed to keep the majority of my muscle mass during this cut. I also felt like my endurance levels and recovery times were both heightened. I skipped a few days (intra) just to see if my endurance levels would suffer. Training with and without BCAA's was noticeable. My findings: mass, recovery, endurance and fat loss were all increased with 10+ grams of BCAA's daily. My protein and water intake was also increased over the 3 month period.

[Big.Jazayrli]

Yes/No. If you're in a calorie deficit you may find recovery benefit to taking BCAAs.

[Violettt]

People find them helpful when cutting or during fasted cardio. I've had people tell me it helps with recovery. I personally have not felt much of a difference.

Welp just realized this thread is 2 years old.

[jwarrenfit]

BCAAS will help the process of gluconeogenisis when cutting, EAA's provide more benefits