{"id":2849,"date":"2015-03-16T11:13:23","date_gmt":"2015-03-16T18:13:23","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=2849"},"modified":"2020-09-22T06:14:41","modified_gmt":"2020-09-22T13:14:41","slug":"bcaas-muscle-growth-and-fat-loss","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/bcaas-muscle-growth-and-fat-loss\/","title":{"rendered":"BCAAs: Effective Dose for Muscle Growth and Fat Loss"},"content":{"rendered":"

Editor\u2019s note: Every month I write a column for\u00a0Muscle & Fitness\u00a0magazine called \u201cBorn Fit” where I answer real questions. This post focuses on BCAAs, muscle growth,\u00a0fat loss, and the role of leucine with intermittent fasting. This is an unedited answer without the space restrictions of the magazine. If you want to potentially be featured in the magazine, ask a question using the\u00a0hashtag #BornFit. -AB\u00a0<\/em><\/p>\n

Should I take BCAAs for muscle growth and why?<\/h2>\n

Ever since I wrote a book about intermittent fasting, the level of intrigue about BCAAs (branched chain amino acids) hit a new level. I have no one to blame but myself.<\/p>\n

I admitted that when I train \u201cfasted\u201d I like to have BCAAs before my workout.<\/p>\n

BCAAs are good, but be aware that adding more aminos on top of hitting your protein goals is not likely to spark extra muscle magic.<\/p><\/blockquote>\n

Unfortunately, this was translated as: BCAAs improve muscle gains, so I should drink them. A lot.<\/p>\n

Much like protein dosing, the story of BCAAs is that more is not necessarily better. And in some cases, taking them separately as part of your diet and supplement plan might not even be needed at all.<\/p>\n

What Do BCAAs Really Do?<\/h2>\n

You, see, BCAAs are a collection of three amino acids with a side chain that is branched. They are leucine, isoleucine, and valine (usually in a 2:1:1 ratio).<\/p>\n

Leucine itself is known to be an \u201canabolic factor\u201d and signal for muscle protein synthesis, when calories or protein is low, this anabolic signal appears to help prevent muscle loss or even promote muscle gain.<\/p>\n

Naturally, it would make sense to take BCAAs. But your needs depend more on how much protein you\u2019re eating during the day.<\/p>\n

You see, while BCAAs tend to be high in leucine, so are all complete protein sources.<\/p>\n

So whether you\u2019re chugging down a protein shake or chomping on a steak, you\u2019re taking in BCAAs and a pretty significant dose of leucine.<\/p>\n

\"\"<\/p>\n

Here\u2019s where it gets tricky. Most research on BCAAs compares the consumption of the magical three ingredients to low- or no-protein intake at all.<\/p>\n

In those scenarios, yes, you want to pump those BCAAs to help prevent muscle loss or even spark muscle gains. So if you\u2019re struggling to eat enough, BCAAs are a great option. But in the few studies that do compare BCAAs to adequate protein there really wasn\u2019t any difference.<\/p>\n

Do You\u00a0Need Extra BCAAs?<\/h2>\n

What does it all mean? Consume enough protein and there\u2019s no need to worry about purchasing extra BCAAs, which tend to be rather expensive, especially compared to whey.<\/p>\n

If you\u2019re eating your protein, the speed of absorption and the amino acid amounts take on secondary importance. Why? The total amount of protein you eat is what matters most in terms of what your body needs to grow bigger, stronger muscles.\u00a0<\/strong><\/p>\n

The exception to the rule occurs when you\u2019re dieting or eating fewer calories.<\/p>\n

Some research does suggest that taking in more BCAAs might help you preserve your muscle as you drop fat.<\/p>\n

It\u2019s not that the BCAAs are better than protein, per se, it\u2019s simply a calorie saving move.<\/p>\n

While many BCAA products appear to be \u201ccalorie free\u201d don\u2019t be fooled. (This is an FDA loophole where anything that has less than 5 calories per serving <\/em>doesn\u2019t need to be listed.) One gram of BCAAs is 4 calories. So 10 grams of BCAAs is 40 calories, compared to a 30-gram scoop of protein powder (with a similar amount of BCAAs) would be 120 calories.<\/p>\n

At the end of the day, your muscles need and want BCAAs\u00a0for growth or holding onto muscle when losing weight. But how you receive your\u00a0BCAAs\u2014from foods, protein powders, or straight BCAA supplements\u2014is ultimately up to your preference and bank account.<\/p>\n

Just don\u2019t expect that adding more aminos on top of hitting your protein goals will spark extra muscle magic.<\/p>\n

READ MORE:\u00a0<\/strong><\/em><\/h3>\n

Why Creatine is Even Better Than You Thought<\/a><\/p>\n

The Curious Case of Why People Fear Protein<\/a><\/p>\n

Fix Your Diet: Understanding Proteins, Carbs and Fats<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

You might know that BCAAs play an important role in muscle growth and fat loss. What you don’t know? Most supplements might be completely unnecessary.<\/p>\n","protected":false},"author":4,"featured_media":2851,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[493,490,492,720,85,491,41,225],"class_list":["post-2849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-amino-acids","tag-bcaas","tag-fasted-training","tag-fat-loss","tag-intermittent-fasting","tag-leucine","tag-muscle-gain","tag-muscle-growth","bf-level-advanced"],"yoast_head":"\nBCAAs: Effective Dose for Muscle Growth and Fat Loss<\/title>\n<meta name=\"description\" content=\"You might know that BCAAs play an important role in muscle growth and fat loss. What you don't know? 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