DON’T BUY PRE WORKOUT BCAA SUPPLEMENTS!

WHEN TO DRINK BCAA PRE WORKOUT SUPPLEMENTS SUMMARY

• If you are consuming adequate protein, there is no benefit to taking pre workout BCAA supplements.

• The current study found no benefit for gaining muscle or athletic performance with BCAA supplements.

• BCAA may be useful for recovery; however, most of the studies that have found positive effects of BCAAs for reducing sore utilized athletes using suboptimal protein intakes.

• If you are vegan, adding BCAAs can increase the amino acid profile of foods and increase muscle protein synthesis; still, it’s better to use an essential amino acid powder for optimal effects.

ARE BCAA PRE WORKOUT LEGIT

The Branched Chain Amino Acids (BCAAs) consist of leucine, isoleucine, and valine. When protein is consumed, it is broken down into amino acids in the body and used for normal cellular metabolism and health. Most pre-workout supplements on the market will contain artificial sweeteners for flavor along with various ingredients to reportedly to build muscle, such as beta-alanine, caffeine, and usually 3-8 grams of BCAAs

The benefits of BCAAs and amino acid pre workout (BCAA) are that they are not metabolized by the liver and are readily metabolism in muscle. The belief is that because BCCAs are absorbed faster, this makes them superior for gaining muscle, but studies have not found that faster increases in muscle protein synthesis result in more muscle gain.

For example, whole eggs are a very slow-digesting protein, but numerous studies are showing whole eggs contribute to muscle gain. (Bagheri et al., 2020; Santos et al., 2021) Other studies have found that whey protein results in a faster rise in blood BCAAs than casein, but gains in muscle are similar over weeks. (Fabre et al., 2017)

BCAA Benefits

BCAAs have been found to stimulate anabolic signals in muscle tissue—which may increase performance, muscle growth, and recovery. Leucine has been noted to start protein synthesis, but for its effects to be optimized, all essential acids must be present in the diet. (Tang et al., 2009; Volpi et al., 2003)

One study compared a 25-gram dose of whey protein powder to 6 g of whey protein with an amount of leucine equivalent to 25 g of whey protein. The researchers found that the low dose of whey protein with extra leucine increased protein synthesis, similar to the 25-gram dose of whey protein. However, 25 grams of whey protein had elevated muscle protein synthesis for longer.

Back in the early 2000s, Branched Chain Amino Acids (BCAAs) were promoted that no matter what your fitness goals were, you needed to consume BCAAs. Amino acid pre workout BCAAs are still widely consumed today and found in stand-alone BCAA powders. You can find BCAAs in just about every energy drink on the market today.

Recent evidence has suggested that BCAAs result in suboptimal increases in protein synthesis compared to Essential amino acids (EAAs). EAAs consist of a complete spectrum of amino acids (i.e., 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) needed for protein synthesis compared to BCAA which have 3 amino acids (i.e., leucine, isoleucine, and valine).

Recent systematic reviews show that BCAA supplementation does not benefit increases in muscle mass or performance, but it may reduce muscle soreness. (Doma et al., 2021; Hormoznejad et al., 2019; Plotkin et al., 2021; Wolfe, 2017) The Australian Institute of Sport classifies BCCAs as level C, a classification of supplements without scientific support or inconclusive results back their efficacy. (Sports, 2021)

IS THERE A SCIENTIFIC RATIONALE TO USE A BCAA AFTER WORKOUT/BCAA DURING WORKOUT/BCAA PRE WORKOUT?

The latest literature review again finds that you should save money using BCAA supplements. The review examined 21 studies (i.e., 8 resistance exercise studies included) on the effects of BCAAs on performance, muscle soreness, recovery, body composition, and anabolic hormone responses among athletic populations. The review concluded that BCAA powders would not result in gains in muscle mass or performance if the protein intake were sufficient.  

This literature review is comparable to the 2021 review, which found that BCAA supplementation does not increase gains in muscle size.(Plotkin et al., 2021) Most athletes consume sufficient amounts of protein, so this should be a no-brainer that you don’t need a BCAA amino pre workout.

Most supplement companies recommend a BCAA before or after workout, but this is a complete waste of money if you are consuming adequate protein. The review found that BCAAs can improve recovery in certain situations.

Most of the studies in which BCCAs reduced muscle soreness were athletes with a suboptimal protein intake; when protein intake is sufficient, BCAAs do not reduce muscle soreness. (Smith et al., 2018; VanDusseldorp et al., 2018). A 2021 review on BCAAs on muscle soreness found that BCAA supplementation had small effects on reducing muscle soreness.(Khemtong et al., 2021)

THE BEST AMINO ACID SUPPLEMENTS ARE NOT WORTH IT!

BCAA is not worth the money; it would be much more prudent to consume an essential amino acid powder if needed. There is some evidence that if you are on a calorie-restricted diet, consuming EAAs can reduce the anabolic response. (Gwin et al., 2021; Xiao & Guo, 2022) A much better choice than BCAAs is a high-quality protein powder such as whey protein isolate or a casein protein, whatever your choice, in terms of muscle building both are equal. A bcaa supplement pre workout should include a complete spectrum of essential amino acids. 

REFERENCES

Bagheri, R., Hooshmand Moghadam, B., Jo, E., Tinsley, G. M., Stratton, M. T., Ashtary-Larky, D., Eskandari, M., & Wong, A. (2020). Comparison of whole egg v. egg white ingestion during 12 weeks of resistance training on skeletal muscle regulatory markers in resistance-trained men. Br J Nutr, 124(10), 1035-1043. https://doi.org/10.1017/s0007114520002238

Doma, K., Singh, U., Boullosa, D., & Connor, J. D. (2021). The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis. Appl Physiol Nutr Metab, 46(11), 1303-1313. https://doi.org/10.1139/apnm-2021-0110

Fabre, M., Hausswirth, C., Tiollier, E., Molle, O., Louis, J., Durguerian, A., Neveux, N., & Bigard, X. (2017). Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins? Int J Sport Nutr Exerc Metab, 27(5), 448-457. https://doi.org/10.1123/ijsnem.2016-0333

Gwin, J. A., Church, D. D., Hatch-McChesney, A., Allen, J. T., Wilson, M. A., Varanoske, A. N., Carrigan, C. T., Murphy, N. E., Margolis, L. M., Carbone, J. W., Wolfe, R. R., Ferrando, A. A., & Pasiakos, S. M. (2021). Essential amino acid-enriched whey enhances post-exercise whole-body protein balance during energy deficit more than iso-nitrogenous whey or a mixed-macronutrient meal: a randomized, crossover study. J Int Soc Sports Nutr, 18(1), 4. https://doi.org/10.1186/s12970-020-00401-5

References

Hormoznejad, R., Zare Javid, A., & Mansoori, A. (2019). Effect of BCAA supplementation on central fatigue, energy metabolism substrate and muscle damage to the exercise: a systematic review with meta-analysis. Sport Sciences for Health, 15(2), 265-279. https://doi.org/10.1007/s11332-019-00542-4

Khemtong, C., Kuo, C. H., Chen, C. Y., Jaime, S. J., & Condello, G. (2021). Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(6). https://doi.org/10.3390/nu13061880

Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab, 31(3), 292-301. https://doi.org/10.1123/ijsnem.2020-0356

Santos, H. O., Gomes, G. K., Schoenfeld, B. J., & de Oliveira, E. P. (2021). The Effect of Whole Egg Intake on Muscle Mass: Are the Yolk and Its Nutrients Important? Int J Sport Nutr Exerc Metab, 31(6), 514-521. https://doi.org/10.1123/ijsnem.2021-0086

Smith, J. W., Krings, B. M., Shepherd, B. D., Waldman, H. S., Basham, S. A., & McAllister, M. J. (2018). Effects of carbohydrate and branched-chain amino acid beverage ingestion during acute upper body resistance exercise on performance and postexercise hormone response. Appl Physiol Nutr Metab, 43(5), 504-509. https://doi.org/10.1139/apnm-2017-0563

References

Sports, A. I. o. (2021). Branched-Chain Amino Acids (Bcaa) Summary Report: Consideration for Classification of a Supplement Ingredient. https://www.ais.gov.au/__data/assets/pdf_file/0013/1000417/36182_Supplements-fact-sheets_BCAA-v4.pdf

Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985), 107(3), 987-992. https://doi.org/10.1152/japplphysiol.00076.2009

VanDusseldorp, T. A., Escobar, K. A., Johnson, K. E., Stratton, M. T., Moriarty, T., Cole, N., McCormick, J. J., Kerksick, C. M., Vaughan, R. A., Dokladny, K., Kravitz, L., & Mermier, C. M. (2018). Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise. Nutrients, 10(10). https://doi.org/10.3390/nu10101389

References

Volpi, E., Kobayashi, H., Sheffield-Moore, M., Mittendorfer, B., & Wolfe, R. R. (2003). Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy older adults. Am J Clin Nutr, 78(2), 250-258. https://doi.org/10.1093/ajcn/78.2.250

Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr, 14, 30. https://doi.org/10.1186/s12970-017-0184-9

Xiao, F., & Guo, F. (2022). Impacts of essential amino acids on energy balance. Molecular Metabolism, 57, 101393. https://doi.org/https://doi.org/10.1016/j.molmet.2021.101393