We might not need BCAA supplements after all.
In summary, as long as you take enough protein, extra BCAA does not promote extra muscle growth. Link to full study below.
A physiologically-significant increase in the rate of muscle protein synthesis requires adequate availability of all amino acid precursors. The source of EAAs for muscle protein synthesis in the post-absorptive state is the free intracellular pool. Intracellular free EAAs that are available for incorporation into protein are derived from muscle protein breakdown. Under normal conditions about 70% of EAAs released by muscle protein breakdown are reincorporated into muscle protein. The efficiency of reincorporation of EAAs from protein breakdown back into muscle protein can only be increased to a limited extent. For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism.
Source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
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BCAAs typically only benefit (and even that is debatable) endurance athletes by helping them avoid potential catabolism from long duration cardio. It has little to no benefit in most other athletes, namely weight lifters.
The majority of supplements are bullshit, the only ones I'd ever recommend would be Whey Protein if you don't like eating a lot of protein otherwise, and creatine, which has countless studies showing it actually works.
I agree with you. We don't need things test boosters..BCAA..pre workouts. All these things benefits no one except the supplement industry.
Exactly. It's sad that I still commonly see someone asking "Which test booster should I buy?". None. Don't waste your money!
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Some similarity seems to be present here:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
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While I totally agree with you and do think that BCAA's are not quite needed, I do remember hearing that they may be beneficial in a fasted state- in helping you not go catabolic.
It really depends on how "fasted" you are. Unless your body is completely deprived of amino acids., it MIGHT help. However it's very unlikely if you are following a "bodybuilder" high protein diet or even a normal healthy balance diet. "Catabolic" has been abused by the supplement companies. It's not as scary as it sounds. The fact that you work out in the gym is catabolic.
Nice information. I only consume BCAA as a post workout supplement, just to help my recovery.
You are better off getting a protein shake. Why get just EAA when you can get the full spectrum?