F E AT U R E68 MUSCLE & FITNESS/JULY 2019
BCAA supplements do not provide,
backing up the notion that without
all 9 EAAs available BCAAs do
not improve MPS and help build and
repair muscle.
WHAT CAN WE DO?
Well, hold on because alongside BCAA
supplements, you will notice that most
companies now market their own EAAs
supplements. This means you have can
take in a full profile of essential amino
acids instead of just 3 that research has
shown does very little for us in the way
of building muscle. Moreover, you may
notice most whey protein products
now include servings of EAAs instead.
However, it is worth noting that in order
to gain at least 6g of EAAs from these
sources, at least 12g of WHEY must be
ingested. To put this into context, it is
recommended that for every meal at
least 20g of protein should be consumed-
including at least 10g of well sourced
EAAs. Also, it is worth being aware that
most supplement companies will use
D-forms of EAAs (micronized) due to
the reduced cost and mass production
opportunities. However, these are known
to be less effective than L-forms of EAAs.
L-forms are a preferable source of EAAs
and are found in naturally occurring
foods such as eggs, meat and fish. They
are utilised more effectively within the
body.
CONCLUSION
So, BCAAs fact or fiction? Well given the
research it’s clear that they are more
fiction than fact, used at the right time
with a sufficient intake of complete
protein they may have some potential
benefit, but this is disputed. A superior
supplement are complete EAAs
altogether either found within or
separate to a whey supplement or
quite simply you will get all of these from
food. BCAA and EAA supplements
should be used as just that, a supplement
to other foods/sources. When taken
alongside sources with a high BV, such
as milk or eggs- BCAAs can work to
enhance MPS. This ultimately helps to
repair and re-build muscle. Moreover,
their uses for combatting sarcopenia
(muscle loss associated with ageing due
to an increased anabolic threshold) is
warranted, as a greater amount of EAAs
and BCAAs are needed within an ageing
population to achieve an anabolic state.
Practically speaking, EAAs are a useful
tool when taken post training (as MPS
is greater due to stimulation of training)
and alongside a high BV source, e.g.
EAAs and milk, EAAs with water and
foods such as eggs, meat or fish, or
simply a whey protein shake.TAKE HOME POINTS:- Amino a cids are needed to form
peptides and muscle fibres - There are 9 essential amino acids
needed for successful muscle protein
synthesis - These essential amino acids cannot
be produced from within the body
and must be taken exogenously either
from food or supplements - BCAAs only include 3 of the researched
anabolic essential amino acids - In a fasted state BCAAs have shown
to increase muscle degradation and
decrease muscle synthesis - EAA supplements are preferable to
BCAAs as they include all 9 essential
amino acids needed for muscle
protein synthesis - EAAs supplements should be used
as just that, a supplement to a good
diet full of protein variation- Look to consume 10g of EAA per meal
(these can be sourced from high quality
protein and not just supplements) - Ageing populations would benefit
highly from EAA supplementation
alongside a good nutritional intake
to combat sarcopenia - As a supplement look to use L-forms
and not D-forms of EAAs for better
quality
REFERENCE LIST:
1. Katsanos, C.S., Kobayashi, H., Sheffield-Moore,
M., Aarsland, A. and Wolfe, R.R., (2006). A high
proportion of leucine is required for optimal
stimulation of the rate of muscle protein synthesis
by essential amino acids in the elderly. American
Journal of Physiology-Endocrinology And
Metabolism, 291(2), pp.E381-E387.
2. Wolfe, R.R., (2017). Branched-chain amino acids
and muscle protein synthesis in humans: myth or
reality?. Journal of the International Society of
Sports Nutrition, 14(1), p.30.
3. Morton, R.W., Murphy, K.T., McKellar, S.R.,
Schoenfeld, B.J., Henselmans, M., Helms, E.,
Aragon, A.A., Devries, M.C., Banfield, L., Krieger,
J.W. and Phillips, S.M., (2017). A systematic review,
meta-analysis and meta-regression of the effect of
protein supplementation on resistance training-
induced gains in muscle mass and strength in
healthy adults. Br J Sports Med, pp.bjsports-2017.
Image taken from - https://us.myprotein.com/
thezone/supplements/should-you-be-using-a-
bcaa-supplement/ PHOTO CREDIT: OSTOCK
- Look to consume 10g of EAA per meal