To some extent, supplement brands cannot be completely wrong about the promotion of BCAA. The use of bcaa is indeed helpful for the synthesis of muscle protein, and this is also a basis for such products to be so popular in the market, but it is effective for muscle protein synthesis. Helping does not mean that taking it can really help you get more help than not taking it.
In fact, in many experiments on bcaa, there are many shortcomings. For example, although this study compared two groups of wrestlers, in the case of insufficient calorie intake, intake of bcaa and no intake of bcaa are effective The effect of fat loss and muscle maintenance. The result is that the supplement group who took in an extra 52gBCAA not only maintained better muscle maintenance, but also lost relatively more fat.
But to understand the details of the experiment carefully, you will find two problems. One point is that the two groups of subjects whose average weight exceeds 70kg, the daily protein intake is only about 80g, this intake is basically only It meets the intake requirements of ordinary people without regular exercise. For those who exercise a lot, especially those who are in the fat loss period, the protein content we need is far more than this ratio. Therefore, this experiment shows more of the help that BCAA can bring when the protein intake is relatively insufficient, rather than the help that BCAA can bring to trainers who meet the protein intake. In addition, the intake of BCAA is much larger than the average person's intake of 1-2 scoops a day, which may be about 10g, so the actual reference value of this experiment is very limited.
The 2010 study showed that maintaining a high BCAA level can help anabolic levels before, during and after exercise.
But in fact, you can't only achieve this by taking BCAA supplements. In contrast, high-quality food choices and whey protein powders are better choices.