What are BCAAs and How Do They Help My Workout? | QA

What are BCAAs and How Do They Help My Workout? | QA

by | Aug 22, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hi there, I work out at the Richmond Hill LA Fitness location. I was wondering if you could tell me about BCAA powders… what are the benefits of consuming these during workouts? Also, many of them contain Taurine which I heard is harmful. Is that true?

Thanks in advance!!

– Josh M.

Answer:

Branched chain amino acids (BCAAs) are a group of three essential amino acids (leucine, isoleucine and valine) required for creating new muscle, along with the other six essential and eleven non-essential amino acids. Muscle protein constantly turns over, meaning that protein breakdown is occurring simultaneous to protein synthesis.1

Supplemental BCAAs may reduce the amount of protein breakdown and notably leucine signals the synthesis process. However, this doesn’t necessarily equate to direct muscle building or growth, termed “anabolism.” Most studies compared BCAAs to taking non-protein placebo.

It’s important to note that the availability of the other essential amino acids can limit synthesis1, thus BCAAs don’t act alone. Due to the nature of protein construction, complete protein strands (found in solid food) contain not only BCAAs but other amino acids. Not surprisingly, research including whole proteins post-workout show similar gains in muscle protein synthesis2.

In summary, it makes sense to eat full proteins (such as whey, casein or soy) with additional BCAAs rather than ingest BCAAs exclusively to promote anabolism.

Supplemental BCAA powders generally offer 5 grams BCAA per serving, while capsules may offer as little as 1.5 grams BCAA. In regards to the amino acid taurine, I advise limiting supplemental intake to 3000 mg (3gm) daily, consistent with research3. That level is not likely to be found in strictly BCAA supplements but may be found in pre-workout formulas with other compounds.

Resources:

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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The Best Supplement for Lean Muscle Mass | QA

The Best Supplement for Lean Muscle Mass | QA

by | Jul 30, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hi, what would be the best supplement to become leaner and cut muscle?

– Lito J.

Answer:

The leanest, most cut people are generally considered bodybuilders. They most commonly use arginine, beta-alanine, branched chain amino acids (BCAAs), caffeine, citrulline malate, creatine monohydrate, glutamine, and beta-hydroxy-methylbutyrate (HMB). Among these, creatine has been shown to be effective for muscle size and strength when added to a weight training program.1,2 The International Society of Sports Nutrition (ISSN) states that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”2 Beta-alanine further improves lean mass gains and body fat loss in conjunction with creatine supplementation.1  

Arginine and citrulline malate may have ergogenic effects but do not conclusively alter body composition. The BCAAs (leucine, isoleucine and valine) decrease muscle protein breakdown and increase skeletal muscle protein synthesis though these have not translated to increased lean mass. The stimulant caffeine, taken pre-workout, increases strength training performance which allows you to do more muscle-building work.

Read about related topics on our Living Healthy blog – overall supplements and nitric oxide boosters.

Resources:

  • Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Helms ER, Aragon AA, Fitschen PJ. Journal of the International Society of Sports Nutrition. May 2014; 11:20. doi:10.1186/1550-2783-11-20
  • International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport and Medicine. RB Kreider, et al. Journal of the International Society of Sports Nutrition. June 2017; 14:18. doi.org/10.1186/s12970-017-0173-z

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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