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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 12-04-2015, 05:55 AM   #1
LindenGarcia18
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Default Opinions on BCAA Supplements?

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Old 12-04-2015, 11:27 AM   #2
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I use Extend. I'm not sure if it provides any benefits, but, I drink a ton of water a day and at least it adds a little flavor. I think it does help with rehydration and replacing electrolytes.
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Old 12-04-2015, 11:57 AM   #3
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If your sleep, and nutrition are in order, using bcaa's (intraworkout, between meals more than three hours apart, or pre fasted training) is shown to be beneficial. I look for a good leucine content as it seems to be the most important factor.
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Old 12-04-2015, 11:58 AM   #4
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Quote:
Originally Posted by Knarf Dorsey View Post
I use Extend. I'm not sure if it provides any benefits, but, I drink a ton of water a day and at least it adds a little flavor. I think it does help with rehydration and replacing electrolytes.
When I first started lifting I looked into them, but couldn't find much conclusive evidence for them being nescissary.

Some say you can get everything you need from food, and others suggest that taking it in "raw" form is benificial.
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Old 12-04-2015, 12:09 PM   #5
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Yeah, Examine.com says if you get adequate protein you don't need them. It may help with fatigue for novice lifters.
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Old 12-04-2015, 01:33 PM   #6
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Only thing I noticed from using them (intra training) was reduced doms.
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Old 12-04-2015, 02:37 PM   #7
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I use MTS Machine Fuel and personally I can tell a difference in how sore I am when I lift without a BCAA-intra.

I wonder how many people out there don't really see benefits from BCAA because they're under-dosing? I'd looked into it and what made the most sense to me was the 9g/100lbs of bodyweight. So I upped my intra from 9g to 18g feel like it's made a difference since doing that. Thoughts?
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Old 12-04-2015, 02:46 PM   #8
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As I understand it:

If
Your workout is perfect and you never miss sessions
And
Your diet is perfect and you always achieve your calories
And
Your macros are perfect and you always get the right quantities of protein/carb/fat
And
Your meal timing is perfect and you get the right food at the right time every day
And
You can afford them

Then they may have some small benefit. Chances are though you'll get a much better benefit from sorting out one or more of the above first.
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Old 12-04-2015, 04:59 PM   #9
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I notice when using them I have a lot less DOMs.

I like the BCAA's with Beta Alanine in them...
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Old 12-04-2015, 06:19 PM   #10
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I follow a pretty knowledgeable dude regarding supplements(1800 lb total raw 198 powerlifter, currently finishing up PhD, has a nutrition forum, does extensive research on nutrition for strength training etc etc.).

Off the top of my head, I seem to remember that BCAA's are beneficial between meals, pre workout and post workout if not with food, but not during the workout. Properly timed(as stated above), I think they cause a spike in muscle protein synthesis.

Although I believe it is true that proper programming, consistency, rest, and nutrition play a much larger role, they do provide some benefit in addition to those things, whether we are perfect in these aspects or not.

From what I recall, and a mistake/misunderstanding I see with many is that BCAA's taken with food(such as in a protein shake) or while lifting do not provide much if any benefit. I'll try to look up the details and provide some more accurate information.

I know that they are definitely on his list of top five supplements along with creatine and whey(if you don't get enough protein from food, which most don't).

I find them to be on the expensive side and difficult to time properly, so I have only purchased them once.
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