christophe dausin

Are BCAA supplements actually worth it for building muscle? Although BCAAs—particularly leucine—play an important role in stimulating MPS, our review of evidence indicates that supplementing them doesn’t necessarily enhance gainz. Here’s what we found: Leucine acts as an important “trigger” for MPS, but all 9 essential amino acids are needed to sustain the muscle-building process. Leucine can turn on the machinery, but it can’t build muscle by itself. Importantly, when adequate protein is consumed (~1.6-1.8 g/kg/d), adding BCAAs or isolated leucine does not appear to further enhance muscle growth or strength. And despite some isolated finding of potential benefits for markers of exercise recovery, these findings have not consistently translated into improved performance. One possible exception may be older adults (and perhaps vegans) who have difficulty consuming sufficient high-quality protein sources. Supplemental leucine could potentially help them reach the higher leucine threshold needed to maximize MPS. Take-home: If you’re consuming sufficient high-quality protein, BCAA supplements appear to be largely superfluous for maximizing muscle and strength gains. Focus on getting enough total protein with a full complement of EAAs and save your money. journals.humankinetics.com/v…