Exactly what is a BCAA, and Will It Help Muscle Recovery Repair

 

4 Proven Benefits of BCAAs (Branched-Chain Amino Acids)

Video taken from the channel: Healthline


 

Do you REALLY need BCAAs? BCAA Supplement Review | BeerBiceps BCAA 101

Video taken from the channel: BeerBiceps


 

Fight Sore Muscles with BCAAs

Video taken from the channel: IdealFit


 

BCAAs Are Not Enough For Post Workout Recovery | Jim Stoppani, PhD

Video taken from the channel: Bodybuilding.com


 

BCAAs: More gains or more lies?

Video taken from the channel: Demystifying Medicine


 

Muscle Soreness What is it, How to reduce?

Video taken from the channel: www.SameDaySupplements.com


 

The TRUTH About BCAA’s (How They May Be Harming Your Gains)

Video taken from the channel: Jeremy Ethier


[4] These studies show that BCAAs have an obvious place in muscle protein synthesis and recovery, but are not shown to have a significant effect in recovery time reduction or reduction of muscle soreness after exercise. Seeing any extraordinary performance enhancing results from BCAA supplementation is unlikely. BCAAs can also help enhance muscle protein recovery after your workout, especially when you consume them with carbs. Emerging research suggests that leucine is the star player of BCAAs when it comes to regulating genetic signaling pathways involved in muscle protein synthesis.

BCAAs contain leucine, isoleucine, and valine, the three main amino acids that your body uses to repair muscle. After a tough workout, your muscles are torn up and in need of repair. They build back stronger and you put on muscle — as long as you have plenty of. Branched-chain amino acids (BCAAs) are now one of the most popular supplements around, earning a place in millions of homes and gyms, worldwide.

Numerous studies show a direct link between BCAA intake and improved strength and recovery, fuelling sales growth which shows no sign of slowing. Amino acids are the building blocks of proteins. Muscles cannot grow without them. Branched-chain amino acids, or BCAAs, are a special group of amino acids. They are some of the most proven athletic supplements you can take.

The benefits of BCAAs include less muscle fatigue, faster recovery, higher levels of other amino acids, and better protein absorption. [1]. Branched-chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown. Branched-chain amino acids seem to. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. Negro M(1), Giardina S, Marzani B, Marzatico F. Author information: (1)Pharmacobiochemistry Laboratory, Section of Pharmacology and Pharmacological Biotechnology, Department of Cellular and Molecular, Physiological.

New supplement can repair, rejuvenate muscles in older adults Date: July 18, 2017 Source: McMaster University Summary: Whey protein supplements aren’t just for gym buffs according to new research. Besides helping our bodies build muscle proteins and produce energy, there’s evidence that BCAAs also help our bodies with blood sugar regulation by taking the sugar from our bloodstream instead of our liver and muscle glycogen stores. BCAAs can also help reduce Delayed Onset Muscle Soreness (DOMS), and speed up recovery time. BCAAs in aminoVITAL Products.

First, Fast Charge contains BCAAs, Arginine, Glutamine and B Vitamins to boost natural muscular energy and fights fatigue during your workout. Secondly, Action contains BCAAs, Arginine, and Glutamine + electrolytes to increase stamina and performance while providing healthy hydration.

List of related literature:

It is well-known that BCAA supplementation before exercise attenuates the breakdown of muscle proteins during exercise and promotes protein synthesis in skeletal muscle.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

When coupled with the other two BCAA’s, they enhance energy, increase endurance, and aid in the healing and repair of muscle tissue, making them a valuable tool for athletes.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

These transamination products of BCAAs can enter the citrate cycle and contribute to ATP production by aerobic substrate oxidation, which is important during the change from rest to exercise.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

A dose taken before exercise gives the muscle a ribose boost needed to salvage energy compounds as they are being broken down by the muscle, and a dose following exercise allows de novo energy synthesis to proceed quickly, aiding recovery and improving the physiological health of the muscle.

“The Sinatra Solution: Metabolic Cardiology” by Stephen T. Sinatra
from The Sinatra Solution: Metabolic Cardiology
by Stephen T. Sinatra
Basic Health Publications, 2007

This indicates that in ketoadapted individuals, the important BCAAs may be spared and amino acids that aren’t as important for muscle building, such as alanine, are used for glycogen replenishment instead.

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

Including protein or BCAAs in the postexercise nutrition plan may enhance muscle recovery and decrease the effect of muscular damage sometimes seen after heavy aerobic endurance exercise.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

On the other hand, essential amino acids, or EAAs (also known as whole amino acids), are a far better option than BCAAs because they are a more well-rounded source of amino acids and can keep your body from cannibalizing your own lean muscle tissue during exercise.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

It can help replenish depleted macroand micronutrient stores and provide the proteins needed to support muscle repair and recovery.

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

Branched-chain amino acid (BCAA) ingestion during prolonged exercise may enhance endurance performance by providing fuel in addition to carbohydrate and fat, reducing net protein breakdown in muscle and by delaying the onset of central fatigue.

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

Without adequate replacement of BCAAs before and after exercise, exercise-induced muscle damage may occur and muscle-protein

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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15 comments

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  • What’s your opinion on BCAA’s? Comment below! Hope you guys enjoyed the video, studies are all linked in the description. Don’t forget to give me a follow on Instagram ( https://www.instagram.com/jayethierfit/ ) and Facebook ( https://www.facebook.com/Jeremyethierfit/ ) as well, I’d really appreciate it. Thank you again everyone for all your support – almost 350K strong! Cheers!

  • There is another use for BCAA that works. If you are trying to lose weight but have that sweet tooth AND if you struggle with your water intake just drink some BCAA in a 1.5L bottle during the day/work they are tasty and the sweetness will make you thirsty for actual water too.

  • May I say, you are the only one on YouTube, at least from the videos I saw on BCAAs, and I have seen a lot, who gave the genuine case for use of BCAAs. Really, thanks a lot.

  • The problem i’ve been having lately is my low energy and the reason of that is probably because i have low metabolism. I used to take bcaa 4 years ago And i was using it only for energy, is that a good thing to do? If i only drink it before and under workout?

  • good to see you have changed your advice, after finding new research proved otherwise…..medical technology is advancing so fast we are going to find this’ll happen more times than not…keep up the good videos, much appreciated.

  • Thanks, Jeremy. I find your videos very informative. But when you say BCAAs aren’t helpful, aren’t you presuming that BCAAs will be the consumer’s only source of amino acids? In other words, could BCAAs add additional benefit if taken with another protein source?

  • Please do not misinform people, Jeremy. You are right about the 9 Amino Acids being needed for the full effect, but a majority of big name supplements being sold advertise the 3 main ones because they’re the 3 that you usually only get enough of in meat, but if you’re using a solid product, then either the other 6 Amino Acids will be in the ingredients or you’ll realize that the product you’re using is INTENDED to supply only the 3 main ones because they’re speeding up the process. While you were right about the beginning of this video, what I have a problem with is you teaching people watching this that BCAAs are advertised as a replacement to protein. You take them WITH other protein sources so you can maximize muscle growth. Not to say you can’t build muscle without buying a container of amino acids because you can, but rather than buying these amino acids separately(Isoleucine, Leucine & Valine), or eating a lot of meat(which I love my meat, but it isn’t good for you), BCAAs give you the benefit of having all 3(and sometimes more) packed in 1 container. So NO people: You are not just buying into the hype of a fitness product. You are buying a convenience, as long as you know how to use BCAAs: You have them, along with ingesting other protein sources that provide the other 6 Amino Acids.
    Almost every doctor goes to school for around 6 weeks for Nutrition. The average person knows MORE about a supplement than doctors when they put in the time to learn themselves, with the exception of Dieticians and any dietician can vouch for that. Watch the Documovie on Netflix called “The Game Changers” and some of this science is broken down. No, I’m not vegan, but this is pure science, tried and true and it’s the truth everyone should know so they are not misinformed.

  • I trust Jeff Cavalier more than this guy, IF I were to buy one brand it’d be Jeff’s, but I’m good with the affordable Optimum Nutrition for now

  • this vid is just to promote… use simple BCAA mixed with a carbo drink or fast carbohydrates like rice cakes or sugars aswell as creatine and ur will be fine. I use HMB aswell.

  • Love this, thanks for the well informed video! Would love to see a video (sorry if you’ve already made this specific video��) on the best foods for pre and post workout. Thanks so much ����

  • Well… ever since i started using this bcca, my arms all of the sudden got bigger and now i can do thing i could not do like pushups and chin ups???? I guess is the quality right?

  • The truth is that Leucine is beneficial for muscle grow and if you take it few times with your meals you can maximize your results

  • Thank you very much Jeremy. This is very helpful. Some Whey protein are sold with BCAA incorporated. There are also some companies that advertise their product as Aminos, not just BCAA. I assume they have more amino types.

  • Since EAAs (9 branch chain amino acids) produce a protein why even purchase said products if one already takes whey protein products? In other words, if one takes 1-2 servings of the recommended serving size of their whey protein supplement daily, is it even worth purchasing an EAA product if the daily threshold of protein is reached by way of whole food consumption supplemented by whey protein intake?

  • Personal advise… You don’t need any kind of suppliment except for protein suppliment… If you habbit workout… Your body will automatically soak your carbs and induce it steadily which you ate as pre workout…