The supplement industry seems to be crazy on pushing BCAAs as the must have muscle building supplement but are they worth your money?
What are BCAAs?
Protein is made up of 20 amino acids. 9 of which are essential which means your body does not produce them and they need to be consumed within your diet. BCAAs (Branch Chain Amino Acids) are made up of Leucine, Isoleucine, and Valine. These are the “most important” building blocks of protein for muscle building.
How do amino acids help with muscle building?
Muscle protein balance is the net trade-off between 2 opposing processes. (MPS) Muscle protein synthesis and (MPB) muscle protein breakdown. The triggering of MPS can be narrowed down to the content of Leucine within a feeding. However, the issue is that once you trigger MPS you need all 9 aminos for the actual muscle building to occur and BCAAs are just 3 of these.
Am I getting enough aminos?
If you are hitting your daily protein recommendation (between 1.5g and 2.5g of protein per kg of bodyweight) and each of your meals contains an adequate amount of Lucene. (High leucine foods include cheese, soybeans, beef,chicken, pork, nuts, seeds, fish, seafood, beans and whey supplements). Then there is no need to waste your money on BCAAs.