is bcaa and glutamine worth the money ??

[SimerGrewal]

i have read at a lot of places that they are a waste of money but wanted some opinion of some experienced persons. Do they do any good to recovery ??
like bcaa can be replaced with citrulline, I think they do same thing ?
glutamine helps in recovery but do it really make the difference ??

I workout really hard, been working out from last 8 years.

[Iluvmud]

i have read at a lot of places that they are a waste of money but wanted some opinion of some experienced persons. Do they do any good to recovery ??
like bcaa can be replaced with citrulline, I think they do same thing ?
glutamine helps in recovery but do it really make the difference ??

I workout really hard, been working out from last 8 years.

BCAA and Citrulline are nothing alike. BUT Citrulline will give you a nice pump so def add it to a pre or take it as part of a non-stim pre. BCAA's really dont do much of anything as long as youre meeting your protein intake, I will openly admit I drink Xtend and other BCAA drinks simply for the hydration and that it tastes good and helps me drink my gallon + of water daily.

Glutamine is also another one of those that if you are meeting your macros you dont need it.

[TheFugitive]

BCAAs are great when utilized correctly. I recommend them pre training and or intra training. BCAAs are an instant source of fuel for your muscles

As for glutamine, give it a shot and see what you think. Some people swear by it, while others don't

[danielmoo]

Nope to both

[lucia316]

BCAA = three essential amino acids that do nothing and may be detrimental to body comp goals.
Glutamine = one of the most abundant amino acids in food.

Supplement neither, meet macro, be well.

The only people getting things out of either are on the placebo train or people with burns, stab wounds or serious gastrointestinal issues.

[JCubb12]

i have read at a lot of places that they are a waste of money but wanted some opinion of some experienced persons. Do they do any good to recovery ??
like bcaa can be replaced with citrulline, I think they do same thing ?
glutamine helps in recovery but do it really make the difference ??

I workout really hard, been working out from last 8 years.

Agreed with Iluvmud. Citrulline is one of the best pre-workout supplements available at a dose of 6g or greater but is much different than BCAAs.

BCAAs (particularly Leucine) are necessary to build muscle. But they are also naturally found in protein and protein shakes. So if you are drinking a shake after you work out, you are already getting BCAAs. The only advantage to taking them pre, intra, or post workout as an additional supplement is the potential absorption window and rate. Intra workout you obviously don't want to be drinking a shake, but you can add some flavor to your water along with some BCAAs. Are you going to notice a huge difference if your nutrition is already good? Probably not, but I would say they can only help.

Glutamine supplements are one of the biggest scams of all time. Glutamine is a non-essential amino acid meaning your body can synthesize its own sufficient amount of glutamine. With working out, you may need beyond that synthesized amount, but that amount will easily be covered by probably one protein shake a day (or two pieces of chicken?).

If you want to try them out, I would just buy a preworkout that has the citrulline and the bcaas as well as everything else you would want. Pre-jym or transparent labs bulk both come to mind.

[TheFugitive]

BCAA = three essential amino acids that do nothing and may be detrimental to body comp goals.
Glutamine = one of the most abundant amino acids in food.

Supplement neither, meet macro, be well.

The only people getting things out of either are on the placebo train or people with burns, stab wounds or serious gastrointestinal issues.

BCAAs detrimental... are you serious? This is based on opinion and opinion only

[JayLS1-327]

Save your money.

[lucia316]

BCAAs detrimental... are you serious? This is based on opinion and opinion only

No. I don't operate off of opinions, but facts as we know them today. I thought you'd know that by now.

Here are just a couple of examples, but there are more...

"Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely in to the muscle"
- https://www.frontiersin.org/articles...015.00245/full

"...the effect of intravenously infused BCAAs alone was assessed. Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as increased protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAA infusion."

Wolfe, Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? https://jissn.biomedcentral.com/arti...970-017-0184-9

It's 2019. Are you still serious about the "feelz?"

[ozkay]

Save your money. BCAA is a waste of money. Just taking BCAA hasn’t been able to increase the muscle protein synthesis in humans, but it HAS been shown to decrease protein breakdown instead (2-3). This would, in turn, reduce the availability of EAA within the muscle cells and the protein synthesis would, therefore, be impaired.

[ozkay]

No. I don't operate off of opinions, but facts as we know them today. I thought you'd know that by now.

Here are just a couple of examples, but there are more...

"Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely in to the muscle"


"...the effect of intravenously infused BCAAs alone was assessed. Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as increased protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAA infusion."

Wolfe, Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?

It's 2019. Are you still serious about the "feelz?"

Intresting study! Shooting people up with IV BCAA lol

[BenBlue]

Neither are worth the money according to the most recent and relevant research. Don't let agenda pushers or ignorant people dictate your decisions. It's the age of information, Google that **** and research multiple sources to gain perspective.

[lucia316]

Neither are worth the money according to the most recent and relevant research. Don't let agenda pushers or ignorant people dictate your decisions. It's the age of information, Google that **** and research multiple sources to gain perspective.

Or as PC likes to link: https://mauiathletics.com/free-form-...te-of-research

[RedRusty]

TFW you come into a thread already knowing who will be pro-BCAA.

I haven't even been here that long!