Recently we discussed whether BCAA’s were unwarranted when training.

Many stated they have their place, many agree with the study.  Well we feel this study shows the last nail in the coffin for using BCAA alone.

A recent meta study by Brad Schoenfeld showed us that the BCAA’s appeared to be ineffective.

This latest study goes a step beyond this.  In its conclusion it draws:

“A physiologically-significant increase in the rate of muscle protein synthesis requires adequate availability of all amino acid precursors. The source of EAAs for muscle protein synthesis in the post-absorptive state is the free intracellular pool. Intracellular free EAAs that are available for incorporation into protein are derived from muscle protein breakdown. Under normal conditions about 70% of EAAs released by muscle protein breakdown are reincorporated into muscle protein.

The efficiency of reincorporation of EAAs from protein breakdown back into muscle protein can only be increased to a limited extent. For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism.”

 

In short, without the other Essential Amino Acids (EAA) that BCAA’s are unwarranted.  It may actually detrimental to muscle protein synthesis in fact. As EAA contains BCAA as well as the other EAA’s need for muscle protein synthesis (MPS) and to help prevent muscle protein breakdown (MPB), BCAA are now truly obsolete when it comes to a product to purchase.

As you may conclude from above, the use of an EAA powder may be beneficial to maintain or possibly build muscle depending on calorie intake, and further amino acids during your day from a balanced diet.

You can read the study here… https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9