BCAA supplements consistently make the list for top muscle-building supplements along with proven effective items such as whey protein, casein protein, and creatine. But what are BCAAs and do they really belong on there too?
BCAA’s stand for branched chain amino acids, which consist of leucine, isoleucine, and valine. BCAA’s are different than other amino acids because they have an aliphatic side group with branches. They are involved in a variety of roles in our bodies ranging from protein synthesis, to signaling pathways, to assisting in brain function. Although intuitively, it would make sense that ingesting these building blocks of protein would greatly assist in muscle protein synthesis, research says otherwise. In a 2015 study conducted by McMaster University in Canada, researchers concluded as follows, “Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting muscle protein synthesis or lean mass gains” (Morton, 2015). So rather than taking a BCAA supplement, a 25g dose of whey protein after exercise is sufficient to maximize muscle protein synthesis (Churchward, 2013). If it is not going to give the results that are marketed, why spend the money?
The health and wellness industry (vitamins/minerals, protein, weight loss, etc.) pulled in over $30 billion last year. Although there are plenty of useful and effective supplements out there, there are many products that are marketed to do something that is not scientifically supported. These companies do not care if their products actually do what is advertised as long people keep buying them. That is why it is crucial to not get blinded by marketing, but rather to do your own research and see if whatever respective supplement you are considering buying is truly effective and worth the money. I believe that this ties into the biomedical ethical principle of beneficence because if a patient had a certain health goal (e.g. lose weight, build muscle, improve cognition, etc.), and they were considering certain supplementation, it would be good to inform them what the science said. If evidence showed it to not be as effective as marketed, it would be good to then let them know so that they can make a more educated decision and possibly save some of their hard-earned money.
Morton, R. W., McGlory, C., & Phillips, S. M. (2015). Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Frontiers in physiology, 6, 245. https://doi.org/10.3389/fphys.2015.00245
Churchward-Venne, Tyler A, et al. (2013). Leucine Supplementation of a Low-Protein Mixed Macronutrient Beverage Enhances Myofibrillar Protein Synthesis in Young Men: a Double-Blind, Randomized Trial. The American Journal of Clinical Nutrition, vol. 99, no. 2, pp. 276–286., doi:10.3945/ajcn.113.068775.
As an avid gym goer, I have ingested my fair share of BCAA's. Whether or not they have worked, is really left up to speculation. But as your first reference suggests, they may not contribute directly to muscle growth so then I question where they are being used? I have also seen recently in other popular bodybuilding sites the use of EAA's (essential amino acids) which are said to be more effective than BCAA's due to addition of amino acids that we cannot make ourselves biosynthetically. I have not seen much research on this but I would like to find out. Also this article I will leave here suggests that some dosage of BCAA can have positive effects for muscle repair but can lead to negative transgenerational effects.
ReplyDeleteTo, C. Y., Freeman, M., & Van Winkle, L. J. (2020). Consumption of a Branched-Chain Amino Acid (BCAA) during Days 2–10 of Pregnancy Causes Abnormal Fetal and Placental Growth: Implications for BCAA Supplementation in Humans. International Journal of Environmental Research and Public Health, 17(7), 2445. https://doi.org/10.3390/ijerph17072445
Hey Jason, I am glad that you brought this product to our attention as it is something I have questioned for awhile now. Being someone who loves health and fitness, I have been a victim to the marketing of BCAAs and purchased the product many times. I had always wondered if it was actually doing anything or if I was really just giving my water a nice fruity flavor.
ReplyDeleteI believe this is a classic example of marketing getting ahead of science for monetary gain, and the best thing to do in this situation is come back to our biological roots. It's no secret that dietary protein is crucial for muscle growth and development, but some might say that our recent obsession with high-protein diets has caused more harm than good. One study suggests that we should be following a recommended dietary allowance based on our body mass as too much protein can be damaging to the kidneys (Carbone,J. W., et.,al., 2019). Instead of following fitness trends such as BCAAs or high-protein diets, maybe the best thing to do is listen to what our bodies need and not overdue it with products that have been too hyped up.
References
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. doi:10.3390/nu11051136
This is a very interesting post that examines an issue that hits home for many people. It is without a doubt disappointing to hear that companies are falsely advertising their products simply to make a larger profit off of consumers.
ReplyDeleteI appreciate the question that Michael raises above, and I had a very similar thought process. If BCAA fails to improve muscle mass itself, what is the actual benefit of these supplements? The article I read supported Michael's findings— it states that BCAAs are far more beneficial in "decreasing exercise-induced muscle damage" than in building muscle mass. A study found that when BCAAs were ingested either prior to or shortly after exercise, there were fewer amino acids released from muscles. In other words, muscles experienced less catabolism when BCAAs were consumed compared to when no BCAAs were ingested. The reduced levels of muscle catabolism corresponded to decreased muscle soreness.
In my opinion, decreased muscle soreness is definitely a benefit! Why is it then that companies choose to falsely advertise this product? Are they scared that they would experience a drastic decrease in sales, or that their credibility would be compromised?
Negro, M., Giardina, S., Marzani, B., & Marzatico, F. (2008). Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. The Journal of sports medicine and physical fitness, 48(3), 347–351.