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Posted by u/bro_split_bro_420路

Do BCAAs really build muscle or is that just a bro myth?

TL;DR: BCAAs don't build muscle like whole protein does, studies show minimal benefits for hypertrophy.

BCAAs are always hyped up in the gym, but do they actually work? Let's break it down. A review from 2017 analyzed multiple studies on BCAAs and muscle growth, showing they might help with recovery but have minimal effect on muscle hypertrophy compared to whole protein sources. Another study in 2021 echoed that, finding no significant gains in muscle mass for those supplementing with BCAAs versus those getting adequate protein from food. Essentially, if you're smashing your protein intake from sources like chicken or whey, BCAAs are just extra cash down the drain. Better save that cash for a new pre-workout or some heavy weights!

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u/saltyngl路

100% facts! I mean, it's wild how people think BCAAs are a magic pill. Just eat a balanced diet and save your cash for better snacks! I'm all about those post-workout brownies, not fake supplements.

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u/squat_to_pizza路

I tried BCAAs for a month, but I was still sore as hell after workouts 馃槀. Now I just go for a pizza post-gym instead!

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u/bro_split_bro_420路

BCAAs are just overpriced water. If you wanna build muscle, just hit your protein goals, bro! Don't waste your cash.

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u/calorie_tracker99路

I did some research for my nutrition class and found that the studies you mentioned really show no significant benefits for muscle gain with BCAAs if u're already getting enough protein. Honestly, for the price, I'd just stick to chicken and eggs

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u/spoonie_lifter路

I used to be all about BCAAs until I realized they didn't really help me. Managing my energy and pain levels is tough, but focusing on a balanced diet has made my workouts way more enjoyable. If you're struggling, try experimenting with whole food sources and see how you feel.

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u/6footdadbod路

As a dad, I get it, everyone wants the quick fix! But I've found sticking to whole foods really makes a difference. I usually meal prep with chicken, quinoa, and veggies. Just last week, my 6-year-old asked why I eat chicken so much! Kids notice everything.

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