The BCAA myth busted, by Fitness Coach Yuvraj Salvi

There are 3 types of amino acids that are present in food-

1) Essential Amino Acids (EAA’s):- Proteins which body cannot produce on its own hence need to be consumed via food/supplements.

2) Conditionally Essential Amino Acids (Cond. EAA’s):- Proteins which body can produce but to a lesser extent. Therefore, need to be consumed from outside sources.

3) Non- Essential Amino Acids (Non-EAA’s):- Which body can produce on its own. Hence, its consumption is totally optional unless an individual is suffering from any deficiency.

This article is focused on 3 of the most important EAA’s namely Leucine, Isoleucine, Valine which are also known as BCAA’s. The reason being its high demand in the market but are they really worth it ?

Leucine is the most important BCAA amongst the others. The reason being that it is scientifically proven that Leucine enhances muscle protein synthesis, reduce muscle soreness/DOMS, slows down muscle breakdown & helps boost recovery. 3-5 grams of Leucine is scientifically recommended post workout for maximum benefits.

But at the same time critics such as Dr Stuart Phillip have went far to call it as “ biggest rip-off by supplement companies”.

1) Benefits of BCAA’s:-

As mentioned above BCAA’s do provide you faster recovery which means a athlete becomes capable of putting more effort his training regime.

2) When is the right time to consume?

BCAA’s ? Normally BCAA supplements come in 3 different ration of leucine: isoleucine: valine. Most common ratios you may find are 2:1:1, 3:1:1 & 4:1:1 on any tub of BCAA. The 2:1:1 ratio is preferably used intra- workout (during workout) whereas the other 2 ratios because of its high leucine content can be consumed post workout (after workout).

3) How much to take ?

Overdosing on BCAA’s is practically not possible as any excess amount would be flushed out of the body or stored in the for of fat. Recommended daily intake of BCAA supplement would be 1-2 scoops a day. At the same time making sure that you drink lot of water as kidneys may feel loaded due to the excess protein intake.

4) Criticism against BCAA’s:-

 BCAA’s are very expensive. Instead buy a tub of whey protein which contains all amino acids and at the same
time cheaper than a tub of BCAA.

 BCAA are incomplete. It is always preferred to consume a full profile of Essential Amino Acids (EAA’s) rather
than just having a scoop of BCAA and expect unrealistic results.

 There is no evidence. Although BCAA’s help in reducing muscle soreness & eliminate DOMS (delayed onset of
muscle soreness) there is still no evidence as to how positively it affects muscle function.

5) What can be a better alternative?

 Consuming adequate amount of dietary protein.

Recommended 0.8 to 1.0 gram of protein per pound of bodyweight.

6) Where BCAA’s are actually essential:-

 When you are training faster
 You are performing high volume exhausting workouts
 You are eating a low protein diet
 You are trying to get every possible edge and money isn’t an issue

If you found the article informative, feel free to reach out to me for personalized training & nutrition plan for doing it the right way. Good luck.

 

 

 

Reference for this article:-
Dr Stuart Phillip PhD