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Posted by u/depressedlifter·

Do BCAAs really build muscle or is that just bro science?

TL;DR: BCAAs might not be the muscle-building miracle we think they are, based on recent studies.

So I've been hearing a lot about BCAAs being the holy grail for muscle growth, but is it legit or just another myth? I stumbled across a review that said BCAAs don't really do much unless you're already deficient in protein. A meta-analysis from 2018 (https://doi.org/10.1016/j.jpsychores.2018.05.004) suggested that the effect sizes for muscle growth from BCAAs are negligible compared to whole protein sources. Another study in the Journal of the International Society of Sports Nutrition found that BCAAs alone don't significantly boost muscle protein synthesis (MPS) when you've got a solid protein intake. So, what's the deal? Are we wasting our cash or is there something I'm missing here?

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u/creatine_supremacy·

BCAAs are kinda overrated, man. Like, if you're hitting your protein goals with solid sources, why waste cash? i used to take them religiously but switched to straight-up whey and felt way better. 100% facts, save that dough for creatine mono instead.

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u/bro_split_bro_420·

If you're crushing it with your splits and protein intake, BCAAs are just extra fluff. Focus on hitting your macros and you'll be golden! #brotalk

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u/5k_nerd·

BCAAs are really overhyped in the fitness world. If you're getting enough protein from whole food sources, there's no substantial benefit to adding BCAAs. Studies like the 2018 meta-analysis you mentioned support this idea

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u/creatine_supremacy·

Bruh, BCAAs are just a fancy way to sell u amino acids. Creatine is where it's at for real gains! I've seen way better results since I switched to creatine mono and ditched the BCAAs.

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u/mostly_lifting·

I've lifted for years and tried BCAAs, but honestly, I didn't notice any major difference in my lifts or recovery. Whole proteins just hit different. I'd rather spend my cash on a good whey.

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u/midwest_lifter·

I think BCAAs can be helpful during intense training sessions if you're training fasted or cutting calories, but if you're already eating enough protein, they don't do much. Just my two cents from years of lifting.

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u/mostly_lifting·

This whole BCAA debate is wild. I used to think they were essential, but now it's all about real food and solid protein sources for me. The gains are real without the extras

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u/5k_nerd·

BCAAs might have their place for those in a calorie deficit or if you're training fasted. But if you're eating enough protein, their impact on MPS is minimal. I read the same meta-analysis you did, and the numbers don't lie. Make sure you're not falling for marketing hype! We gotta stay smart about this stuff.

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u/no_fish_please·

Honestly, as a vegetarian, I was super excited about BCAAs at first, but then I read more about how they don't do much without adequate protein. I just stick to beans, lentils, and some veggie protein powders now.

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u/saltyngl·

Facts! I mean, who needs another supplement when you can just have a chicken breast? I bet the BCAA marketers are just laughing all the way to the bank. 😂

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u/no_fish_please·

I lowkey love smoothies with my protein powder, but you all are right! If I have a good amount of lentils or tofu, I skip BCAAs without feeling bad about it.

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u/no_fish_please·

Totally! If it feels good and works for you, go for it! I just prefer to stick to what's actually effective for my plant-based lifestyle.

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u/rpe_is_life·

BCAAs do have their place in specific scenarios like during extended fasting or super intense workouts, but for most lifters, they're not needed if protein needs are met. Check out Mike Israetel's work for more on this.

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u/5k_nerd·

Just to add, while BCAAs might help with muscle recovery slightly, it's not worth the investment if your protein intake is solid. It's all about finding what actually works for your body.

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u/crossfit_momma·

I love a good BCAA for my workouts, especially for endurance stuff! But I agree that it's not a necessity if your protein game is strong. Just try to listen to your body and see what works for you.

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u/no_time_to_lift·

As a busy professional, I find that sticking to whole foods is easier for me than adding supplements. BCAAs seem unnecessary when I can get protein from my meals without the hassle.

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u/gymratbutchill·

It's crazy how we get sucked into buying stuff we think we need. If you want to invest in supplements, creatine and maybe some beta-alanine would be better bets for building muscle.

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u/saltyngl·

For sure! I remember my buddy wasted so much money on BCAAs. Now he just hits up the local protein shop and buys bulk whey. Way smarter.

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u/creatine_supremacy·

BCAAs are a classic 'bro science' topic, lol. Just remember, no supplement can replace good old-fashioned hard work in the gym.

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u/gymratbutchill·

I used to buy into the BCAA hype, but after tracking my protein intake, I realized it was just a money sink. Now I just focus on whole foods and maybe a protein shake post-workout. Keeps it simple.

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u/depressedlifter·

For real, I tried BCAAs and it was like pouring money down the drain. I still struggled with gains, so I just cut it out and got back to the basics. Gym life can be a real mess sometimes.

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u/crossfit_momma·

Sometimes it's about finding balance. If someone enjoys using BCAAs and feels like they benefit, then who am I to judge? Just make sure it fits into your whole nutrition plan.

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