DO YOU NEED BCAAS (BRANCHED CHAIN AMINO ACIDS)? ARE THEY A WASTE OF MONEY OR WORTH THE COST?
You have probably seen a BCAA (Branched-Chain Amino Acid) supplement ad thrown your way on social media. In the current climate of most celebrities pushing their own supplement line, we are bombarded with messages about how we need supplements in order to progress at the gym - or just function through daily life. BCAAs are a supplement used by many gym-goers, often praised for their potential to build muscle and reduce soreness. But, as with most supplements, the research supporting their efficacy and benefits is less exciting than supplement brands claim. Are they truly effective, or would your time and money be better spent focusing on a balanced diet? Let’s break it down…
What Are BCAAs?
BCAAs are three amino acids: leucine, isoleucine, and valine. These amino acids are “essential,” meaning your body can’t produce them—you have to get them through food or supplements. BCAAs are important! They play a role in repairing muscles and providing energy during exercise. High-protein foods like meat, eggs, and dairy naturally contain BCAAs, so you may already be getting them in your diet.
How Are BCAA Supplements Supposed to Work?
BCAA supplements are marketed to:
Build muscle: Leucine is believed to kickstart the muscle-building process.
Prevent muscle loss: The idea is that drinking BCAAs during exercise might help protect your muscles from breaking down.
Reduce soreness: Some claim BCAAs help your muscles recover faster and feel less sore after a workout.
But what does the research say? Here’s what the latest studies show:
BCAAs on Muscle Building: Leucine can trigger muscle growth, but it’s not enough on its own. Your body needs all essential amino acids to actually build muscle. A complete protein source, like a protein shake or a balanced meal, does a better job than BCAA supplements alone.
BCAAs on Preventing Muscle Loss: BCAAs may slightly reduce muscle breakdown during exercise, but the effect is small and may not make much of a difference if you’re already eating enough protein.
BCAAs on Soreness and Recovery: Some research shows BCAAs might reduce muscle soreness a little, but the effect is so minor it might not be worth the cost for most people.
So, Are BCAAs Worth It?
If you’re already eating enough protein from a variety of whole foods like chicken, eggs, beans, a protein shake, etc., then BCAAs won’t give you any extra benefit and may just be a waste of your money. However, there’s an important caveat to add here: if you enjoy drinking BCAAs during your workouts because they taste good and you like them, that’s fine! They’re not harmful (just make sure that you are using a supplement from a third-party tested source!), but it’s crucial to understand that they’re not a magic fix.
For example, if you’re sipping on BCAAs but not eating enough protein throughout the day, you’re missing out on the benefits of enough protein in your diet. To maximize muscle growth and recovery, aim to eat 0.7–1.0 grams of protein per pound of body weight each day. If you’re meeting that goal, you’ll have everything you need for progress without needing a separate BCAA supplement.
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