BCAA’s Alone Won’t Build Muscle
There seems to be some confusion in the sports nutrition industry on whether BCAA’s are good as an intra or post-workout supplement. Many people use them intra-workout to help with recovery as well as reduce soreness post-workout. However, researchers are now saying that BCAA’s have a very limited role in building muscle and that some brands are even wrong with how they are positioning their product. Essentially, BCAA’s alone won’t build muscle.
Best used for recovery and soreness reduction
We have all come to know that amino acids are the building blocks of proteins. But, researchers are now saying that BCAA’s don’t truly play a role in building lean muscle mass. There is very limited data to prove that someone supplementing with BCAA’s can actually increase their lean muscle mass simply by supplementing with additional BCAA’s (says research).
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A researcher at the University of Arkansas for Medical Sciences mentioned after looking at studies from the 90’s that “The few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAA’s.” These were studies where participants were given BCAA’s intravenously (not the conventional use of a powder like what we see and use today). The researchers stated, however, that intravenous or conventional powder form will show the same results when it comes to protein synthesis.
Both of the studies mentioned above failed to increase protein synthesis which aids in new muscle growth and formation. And in fact, interestingly enough, researchers have found it to actually decrease protein synthesis.
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