by Matt Weik
There seems to be some confusion in the sports nutrition industry on whether BCAAs are good as an intra or post-workout supplement. lots of people use them intra-workout to help with recovery as well as minimize soreness post-workout. However, researchers are now saying that BCAAs have a very limited role on building muscle and that some brands are even wrong with how they are positioning their product.
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 BCAAs don’t genuinely play a role in building lean muscle mass. There is very limited data to verify that someone supplementing with BCAAs can actually increase their lean muscle mass simply by supplementing with additional BCAAs (says research).
A researcher at the university of Arkansas for medical Sciences pointed out after checking out 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 BCAAs.” These were studies where participants were given BCAAs 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 pertains to protein synthesis.
Both of the studies pointed out 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.
So, how must BCAAs be used? According to the research, intra-workout is your best bet. There are lots of brands out on the market today who already promote this, but for those of you who are using it post-workout to help build muscle will regrettably be disappointed with the findings from this study. Not all is lost, though, if you’ve been using it incorrectly (according to these studies). All you need to so is shift your timing to use your BCAA product during your workout instead of after. mix your BCAA powder with water and sip it throughout your workouts.
Not a ‘muscle building’ supplement
The study hasn’t deemed BCAAs worthless, rather just that there is a ideal and a wrong way to use the supplement and what results must be expected. BCAAs must not be marketed as a muscle building supplement according to the most recent research findings. BCAAs when used during your workout will minimize muscle soreness as well as improve your overall recovery time. The great thing is, a lot of of the BCAA products on the market these days taste great, which will make you want to drink your intra-workout beverage. This also helps make sure you stay appropriately hydrated during your workouts as that’s very important—especially when exercising in warm and hot environments.
Source:
1.) Menayang, Adi. “Limited evidence Backs BCAA’s muscle building Benefits, says new Study.” NutraIngredients-USA.com, 25 Aug. 2017.