Not sure about the benefits of BCAAs or whether they should be part of your supplement routine?
In this video, our expert nutritionist explains everything you need to know about branched-chain amino acids, including what they are, when to take BCAA supplements and the potential benefits of BCAA supplements.
Richie Kirwan is a nutritional consultant and PhD Researcher, making him the perfect person to cut through the noise and provide you with science-approved, evidence-based facts.
Watch this video now to find out whether BCAA supplements are a good fit for your training goals.
Still got questions? Let us know in the comments below!
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Chapters:
00:00 – Intro
00:53 – What are BCAAs?
03:42 – Why would you need BCAAs?
04:57 – BCAA round up
05:34 – Remember to like and subscribe
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BCAA Benefits & When To Take BCAAs | Nutritionist Explains… | Myprotein
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2. Davis JM. Carbohydrates, branched‐chain amino acids, and endurance: the central fatigue hypothesis.
Int J Sport Nutr. 1995;5 Suppl:S29‐38.
3. Brosnan JT, Brosnan ME. Branched‐chain amino acids: enzyme and substrate regulation. The Journal
of nutrition. 2006;136(1 Suppl):207s‐11s.
4. Kumar V, Atherton P, Smith K, Rennie MJ. Human muscle protein synthesis and breakdown during and
after exercise. Journal of applied physiology (Bethesda, Md : 1985). 2009;106(6):2026‐39.
5. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. The Journal of
physiology. 2012;590(5):1049‐57.
6. Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM. No Significant
Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements
Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial.
Int J Environ Res Public Health. 2020;17(11).
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skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010;7:51.
8. van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant‐ versus Animal‐
Based Protein Consumption. The Journal of nutrition. 2015;145(9):1981‐91.
9. Saunders MJ, Luden ND, Herrick JE. Consumption of an oral carbohydrate‐protein gel improves cycling
endurance and prevents postexercise muscle damage. J Strength Cond Res. 2007;21(3):678‐84.
10. Valentine RJ, Saunders MJ, Todd MK, St Laurent TG. Influence of carbohydrate‐protein beverage on
cycling endurance and indices of muscle disruption. Int J Sport Nutr Exerc Metab. 2008;18(4):363‐78.
11. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International
Branched chain amino acids. You’ve seen them everywhere from supplements
to energy drinks. Well, what are they? And do they actually do anything? In this video, I’m going to tell you what
this well known supplement can and can’t do. How’s it going guys? BCAAs are probably one of the most common
supplements sold on the market today. Some people swear by them, some people think
they’re garbage. But what does the science actually say? Today, We’re talking about BCAAs, what they
are, how do you get them? How do they work? And are they even necessary and should you
be adding them to your shopping cart, we’ll also talk about a use for BCAAs, that you
might not have thought of before. Everyone knows that protein is made from amino
acids, right? Of the 20 amino acids, nine are essential
meaning we can’t make them from other amino acids in our bodies. And we have to get them from our diet. Of those three are called branched-chain amino
acids. Because of their branched carbon structure,
those amino acids purveying, isoleucine, and the most well known leucine, and they have
very important roles to play in protein metabolism, neural function, and insulin regulation. Most people know that Protein is essential
for building muscle. But people don’t actually know why. Think of your body as a building that has
two processes going on at the same time building up and tearing down. If you want to maintain the building, you
need to keep the two processes in balance. If you don’t do as much building up compared
to tearing down, the building gets smaller, think of your muscles shrinking. On the other hand, if you do more building
off the normal, the building or your muscles get bigger over time. This building up process is called muscle
protein synthesis. And the tearing down process is called muscle
protein breakdown. Both happen all the time in our bodies. But there are a couple of things that we can
do to stimulate muscle protein synthesis. The first is exercise, especially resistance
exercise, this is the most important signal for starting muscle protein synthesis. Think of it as opening the gates of a construction
site. Without the signal from exercise, muscle growth
doesn’t really happen. The other way we can increase MPS is by eating
protein, specifically, the BCA leucine, which is a key trigger for starting the muscle building
process. Think of Leucine as the format that calls
all the other amino acids to the Constructionarium. Remember this example of the format for a
little later this way foods like whey protein that are high in BCAAs, and especially leucine
are really useful for stimulating muscle growth, especially after exercise. If a protein has a lot of Leucine, it’ll probably
stimulate MPs really well. And in research studies often match the leucine
content of proteins to compare different protein sources. Here’s the thing. While BCAAs helped to signal the start of
MPS, you still need all the other essential amino acids to keep the muscle building process
going. Think of the format we mentioned earlier on
a building site without any breaks, not a lot of building is going to get done. Those bricks are the other essential amino
acids you need to build muscle. That’s why building muscle is your goal should
really make sure you’re getting a lot of high-quality protein when you need so if you eat plenty
of meat, fish, eggs, and dairy products, like whey, you probably don’t need any BCAAs at
all. By plenty, I mean around 1.6 grammes per kilogramme
of body weight per day or more. So for a 70 kilogramme person that works out
at least 112 grammes of protein a day that should be spread pretty evenly between meals. So if you have four meals a day, that’s 28
grammes of protein minimum at each meal. So why would anyone need BCAAs at all? Well, if someone has a hard time getting enough
total protein in their diet, or specifically in each meal, adding some BCAAs could help
to stimulate MPs, but you could argue if you could get some BCAAs, you should be able to
get some whey protein. And the truth is, that will probably be a
lot better. Another time when BCAAs may be useful is if
the protein you eat is lower quality. And by that, I mean lower BCAAs or leucine,
like some vegan diets, for example. So for example, if you eat plant-based protein
sources like beans, quinoa, and soy, these are lower in the BCAA leucine and might not
stimulate muscle growth as well as the same amount of animal protein adding some BCAAs
like three grammes of Leucine could help stimulate muscle growth better eating more protein,
even if it’s slightly lower quality could also help. Finally, here’s a use for BCAAs that you might
not have thought of, endurance training. Yep, I concept most gym goers are terrified
of anything to do with cardio, adding BCAAs to your carbohydrate drink during and after
endurance events, like marathons might actually reduce muscle damage and feelings of muscle
soreness, although it’s probably not going to improve endurance performance. So if you do a lot of endurance training and
want to feel more recovered after your sessions, taking a carbohydrate drink with added BCAAs
could be a good option. So remember BCAAs have a definite function
in your diet. But BCAA supplements are just a way of supplementing
a diet that’s either too low in protein or has a low protein quality, your best option
would be to try and increase the amount of protein you eat. Whey is a great supplement to improve that
or try and improve the quality of the protein you eat on a vegan diet by using soy or rice
or pea protein or just eating more of them. That said, branched-chain amino acids can
help give plant-based proteins that little kick that they might need for optimal muscle
protein synthesis if you can’t, or don’t want to eat more protein. So Did that answer your questions? As always, if you have any more? Let me know in the comments below. And remember to like and subscribe to the
Myprotein YouTube channel for more great evidence-based information.
