Should You Buy BCAA's?
First of all , Happy New Year everyone!! BCAA’s stand for branch chain amino acids, there are 20 amino acids, 9 of them being essential, meaning our bodies cannot produce them, we must get them from the food we eat. In specific, BCAA’s encompass 3 essential amino acids. Leucine, isoleucine, and valine. It is believed that the BCAA’s are the most important of the essential amino acids for muscle building, recovery and MPS response, leucine is the most potent of the 3. There have been studies showing BCAA’s having a positive impact on maintaining LBM during caloric restriction compared to a carbohydrate placebo (https://www.ncbi.nlm.nih.gov/m/pubmed/26733764/) But the methods and statistics used were not that reliable. Inversely, there have also been studies showing no impact whatsoever. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/) Also, whatever supplement companies tell you, BCAA contains calories. You can not zero calories drink Should you buy it? Other than being purely plant-based, I lean towards no for the vast vast majority of people. If you regularly eat Quality protein there is ZERO need to supplement with additional BCAA’s. Taking a scoop of BCAA’s after eating a pre-workout meal of chicken and rice or post-workout with your whey protein shake would be like adding a bucket of water in an ocean