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Up next in 10
Expert dietitian explains what BCAAs are and the benefits of taking the supplement.
In this video, Elle Kelly a registered sports dietitian looks at whether you really need a BCAA supplement. Alongside whey protein and creatine, BCAAs are one of the most popular supplements, and why wouldn’t they be? Increased muscle growth, improved performance and a reduction in muscle soreness are just some of the promises that BCAAs carry.
Watch this video to find out whether BCAA supplements are a good fit for your training goals.
Still got questions? Let us know in the comments below! ⬇️
Follow Elle on IG: ellekellynutrition 📱
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Chapters
00:00 - What are BCAAs?
01:25 - Benefits
02:45 - Help with DOMs
04:37 - Supplement for vegetarians/vegans
05:49 - Any more BCAA questions?
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0:00
alongside whey protein and creatine
0:02
BCAAs are one of the most popular
0:04
supplements and why wouldn't they be
0:06
increased muscle growth improve
0:08
performance and a reduction in muscle
0:09
soreness are just some of the promises
0:11
that BCAAs carry however as with most
0:13
supplements it's hard to say whether
0:15
they are necessary or not without
0:17
understanding the context of the entire
0:19
diet
0:24
my name is Elle and I'm a registered
0:26
Sports dietitian and today we're going
0:28
to look at whether you really need a
0:29
BCAA supplement so let's Dive In firstly
0:33
what actually are BCAAs
0:36
branched chain amino acids known as
0:38
BCAAs are a group of amino acids amino
0:41
acids are the building blocks of protein
0:43
and different proteins contain different
0:45
combinations of amino acids there are 20
0:47
amino acids that make up muscle protein
0:49
but nine of these are considered
0:51
essential essential amino acids are the
0:54
amino acids that we cannot make within
0:55
our body and so they must be obtained
0:57
from food leucine isoleucine and valine
1:00
are the three BCAAs and their unique
1:03
structure is what gives this group the
1:04
name branched chain these are essential
1:07
amino acids so they must be obtained
1:09
through food or a supplement BCAAs are
1:11
found in most protein-based foods such
1:13
as chicken other meats and milk and
1:15
dairy products and therefore why because
1:17
they're widely found in food a
1:19
supplement is not thought to be
1:20
necessary for most people however there
1:23
are benefits associated with BCAAs but
1:25
this is when BCAAs are supplemented
1:27
meaning that a higher quantity of BCAAs
1:30
than simply what can be achieved in the
1:31
diet may be required so what are the
1:34
benefits of BCAA supplements leucine
1:37
isoleucine and valine are considered the
1:39
most anabolic of the nine essential
1:41
amino acids which in layman's terms
1:43
means that they promote muscle building
1:45
BCAAs account for over one-third of the
1:47
protein in the body's muscles however
1:49
leucine is specifically important for
1:51
promoting muscle growth repair and three
1:54
to four grams of leucine is required to
1:56
stimulate muscle protein synthesis and
1:58
recent evidence has questioned whether
2:00
leucine alone may be more anabolic than
2:02
the combination of these three BCAAs for
2:05
promoting muscle protein synthesis when
2:07
it comes to muscle building the rate of
2:09
muscle protein synthesis needs to be
2:11
higher than the rate of muscle protein
2:13
breakdown
2:14
a BCAA supplement may help to increase
2:16
the overall intake of amino acids which
2:18
can in turn promote muscle growth one
2:20
study found a 22 percent greater
2:22
increase in muscle protein synthesis
2:24
with BCAA supplementation in comparison
2:26
to a placebo what is interesting is that
2:29
the amount of muscle growth observed in
2:30
this study was approximately 50 less
2:32
than what was observed in another study
2:34
where whey protein was supplemented
2:36
instead of the BCAAs because BCAAs can
2:39
promote muscle growth and repair it is
2:41
taught that they can reduce delayed
2:42
onset muscle soreness or Dums a recent
2:45
meta-analysis of studied identified that
2:47
7 out of 10 studies demonstrated a
2:49
reduction in Dom's in trained
2:51
individuals however their efficacy
2:53
depends on a variety of factors such as
2:55
the dosages and circumstances that
2:57
ranged among these studies I know this
2:59
study looked at the effect of BCA
3:00
supplementation in untrained females on
3:03
muscle soreness in comparison to the
3:05
control group who consumed dextrose a
3:07
type of carbohydrate before exercise the
3:10
BCAA group had greater reduction in
3:12
dumps what is important to note here is
3:14
that there were differences in calorie
3:16
and overall protein intake across these
3:18
studies the evidence could suggest that
3:21
a BCAA supplement may be useful for
3:23
muscle repair and maintenance in the
3:25
absence of sufficient carbohydrates but
3:27
in the present of sufficient
3:28
carbohydrates and protein intake their
3:30
benefits may not be as great which is
3:33
consistent with other evidence the
3:35
results seen in studies where BCAAs do
3:37
reduce muscle soreness may be
3:39
attributable to the fact that the
3:41
consumption of protein prior to a
3:42
workout can increase the amount of amino
3:45
acids in the amino acid pool within the
3:47
muscles which can help to reduce the
3:49
amount of muscle protein breakdown
3:50
throughout a session BCAA
3:52
supplementation may also provide amino
3:54
acids faster because they are more
3:56
readily absorbable than a whole food
3:58
protein source that has to be digested
4:00
which could promote faster recovery and
4:03
therefore decrease the likelihood of
4:04
Doms so we can see that BCAAs can have
4:07
their place in your supplement stack but
4:09
it is undeniable that they are more
4:11
beneficial in certain circumstances than
4:13
others in a calorie deficit there is a
4:16
greater risk of muscle loss as weight
4:17
loss is very rarely purely fat loss a
4:20
recent study demonstrated that BCAA
4:22
supplementation in individuals who
4:24
resist and trained and who were in a
4:25
calorie deficit help to preserve lean
4:28
muscle mass and performance whilst
4:30
losing fat Mass similar results were
4:32
seen in another study which investigated
4:34
the impact of BC day supplementation in
4:36
wrestlers in a calorie deficit BCAAs may
4:38
be able to compensate for low protein
4:40
meals or be especially useful for those
4:43
who are vegetarian or vegan as we know
4:46
BCAAs are three of the essential amino
4:48
acids that our bodies require the
4:50
protein that we get from animal-based
4:51
sources like meat fish eggs and dairy
4:54
are considered complete sources of
4:55
protein meaning that they contain all
4:57
nine essential amino acids that our body
4:59
needs whereas plant-based sources of
5:02
proteins such as beans and lentils are
5:03
typically missing and essential amino
5:05
acid or have lower levels of amino acids
5:08
with soybean the only plant-based
5:09
protein source that contains all nine
5:11
essential amino acids when it comes to
5:13
muscle repair and growth we know that
5:15
these BCAAs are of specific importance
5:18
rather than simply protein alone so a
5:20
BCAA supplement may help vegetarians and
5:23
vegans to obtain these in their diet as
5:25
we can see the question of whether you
5:26
need a BCAA supplement will depend on a
5:29
few variables for those in a calorie
5:31
deficit BCAAs may help to maintain
5:33
muscle strength as well as muscle mass
5:35
and for those who don't eat a lot of
5:37
animal products a BCAA supplement can
5:39
help to ensure that you are obtaining
5:40
enough of the amino acids needed for
5:42
muscle growth my protein have a range of
5:44
BCAA supplement with different flavors
5:46
dosages and plenty suitable for
5:48
vegetarians and vegans so you're sure to
5:50
find one that suits your goals if you
5:52
have any questions please leave them in
5:54
the comments below and let me know do
5:56
you use a BCAA supplement and what is
5:58
your experience with it don't forget to
5:59
like this video And subscribe to the my
6:01
protein YouTube channel for more great
6:03
evidence-based nutrition information
6:06
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