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  1. #1
    up the dosage eatyourspinach's Avatar
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    Evidence for protein > BCAAs

    Effects of dietary supplementation in sport and exercise: a review of evidence on milk proteins and amino acids

    Critical Reviews in Food Science and Nutrition

    Priscila Berti Zanella Master & Rodrigo Cauduro Oliveira Macedo



    Abstract

    Dietary supplements, especially protein, are used by athletes to achieve the exercise and training daily demands, and have been receiving research focus on their role regarding recovery and performance. Protein supplements are preferred over traditional protein sources because of their ease of availability and use. In addition to consuming a complete protein supplement, such as whey protein, the ingestion of a supplement containing only amino acids has been of interest for promoting skeletal muscle anabolism and high-quality weight loss. The aim of this study was to review the existing evidence on the effects of protein and amino acid supplementation on exercise. The preponderance of evidence suggests that protein supplementation, especially milk proteins, potentiate muscle protein synthesis, lean mass and exercise recovery. Unlike proteins, amino acids supplementation (branched-chain amino acids, glutamine or leucine) results from research are equivocal and are not warranted.

    "Concerning BCAA action in MPS, Jackman et al. (2017)investigated the effect of 5.6 g BCAA or a placebo drinkafter resistance exercise in 10 young men. The authors observed a positive effect of BCAA supplementation on mTOR phosphorylation signaling and MPS after exercise(Jackman et al.2017). In contrast, investigating the efficacyof BCAA supplementation in relation to performance,muscle pain and indirect markers of muscle loss, BCAA proved to be ineffective (Areces et al.2014; Foure et al.2016). A current review brings criticism regarding BCAA supplementation, since the premise of BCAA consumptionstimulating MPS or producing an anabolic response inhumans is unwarranted, marketing a nutritional supplemen tindustry of several million dollars (Wolfe2017). In this case,the industry conflict of interest could be outweighing thereal benefits of this type of food supplement. Although some athletes have a fairly high intake of BCAA because of thei rhigh energy and protein intake or supplementation, the effect of BCAA on performance is still unclear (Gleeson2005). Also BCAA is not specifically mentioned in current guidelines (Thomas, Erdman, and Burke2016; Maughanet al.2018). The last one in which it was cited was the 2009American College of Sports Medicine (ACSM) position,where it was listed as: ergogenic aids that do not perform as claimed (Rodriguez, DiMarco, and Langley2009). The heterogeneity of the studies and the lack of methodological quality, do not corroborate to a conclusive evidence of the use of BCAA as an ergogenic supplement for sport

    The recommendations of protein consumption need to take into account the individual’s age and level of physical activity. Dietary protein supplementation with at least 20 g and until 40 g seems to augment changes in muscle mass and strength associated with physical exercise. Whilst the whey protein effects were shown to be consistent over time, the results of leucine, glutamine and BCAA are limited, supporting the requirement for further comprehensive research in the area

    The current recommendations of protein consumption are higher than previously recommended for healthy and active people;The effect of protein supplementation on MPS in elderly is lower than in young people due to anabolic resistance.*Protein supplementation, especially milk proteins, ranging 20–40 g seems to be enough to stimulate MPSand consequently with exercise increased strength and lean mass;*BCAA, leucine or glutamine supplementation despite being widely used, there is still a lack of evidence to justify its use in sports
    and exercise"

    https://www.tandfonline.com/doi/full...8.2020.1756216
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    Registered User OT2000's Avatar
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    Я русский TheFugitive's Avatar
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    Time your BCAAs for success
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    Cybergenics...it's bomb! lucia316's Avatar
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    Originally Posted by powercage View Post
    jesus christ
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    "I'm pretty sure your wrong, but care to elaborate..."
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    Я русский TheFugitive's Avatar
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    Originally Posted by lucia316 View Post
    Not even he can help you now.
    The amount of views and posts sum it up
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