What Are BCAAs? Benefits & How They Work | Nutritionist Explains | Myprotein
What Are BCAAs? Benefits & How They Work | Nutritionist Explains | Myprotein
Expert dietitian explains what BCAAs are and the benefits of taking the supplement.
In this video, Elle Kelly a registered sports dietitian looks at whether you really need a BCAA supplement. Alongside whey protein and creatine, BCAAs are one of the most popular supplements, and why wouldn’t they be? Increased muscle growth, improved performance and a reduction in muscle soreness are just some of the promises that BCAAs carry.
Watch this video to find out whether BCAA supplements are a good fit for your training goals.
Still got questions? Let us know in the comments below! ⬇️
Follow Elle on IG: ellekellynutrition 📱
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Chapters
00:00 – What are BCAAs?
01:25 – Benefits
02:45 – Help with DOMs
04:37 – Supplement for vegetarians/vegans
05:49 – Any more BCAA questions?
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What Are BCAAs? Benefits & How They Work | Nutritionist Explains | Myprotein
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References:
Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86–95. https://doi.org/10.3945/ajcn.112.055517
Kamal Patel. (2022). Branched-Chain Amino Acids. Retrieved from; https://examine.com/supplements/branched-chain-amino-acids/research/#sources-and-composition-1_aQNnNQq-formulations-and-variants-1
Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 134(6 Suppl), 1583S–1587S. https://doi.org/10.1093/jn/134.6.1583S
Børsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of applied physiology, 96(2), 674-678.
Stock, M. S., Young, J. C., Golding, L. A., Kruskall, L. J., Tandy, R. D., Conway-Klaassen, J. M., & Beck, T. W. (2010). The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training. The Journal of Strength & Conditioning Research, 24(8), 2211-2219.
Mourier, A., Bigard, A. X., de Kerviler, E., Roger, B., Legrand, H., & Guezennec, C. Y. (1997). Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. International journal of sports medicine, 18(1), 47–55. https://doi.org/10.1055/s-2007-972594
3 cameras for “professional” video production. But no powder for shine.
Can i drink bcaa together with creatine?
Johnson Deborah Lewis Frank Martinez Karen
I thought quinoa and lentils had all 9 essential amino acids?
I thought BCAAs were for hydration and 0 calorie yummy flavor
Can someone help answer me this please. I’ve done a lot of nutrition self study, I’m pretty far into my dietetics degree, I thought I had it all figured out but the scale has been stuck at 202lbs for about a two months. Last year when I lost significant amounts of weight I did by tracking my calories at rate of loss and tracking my exercise to be able to eat like a normal person and it worked. This first month of 202 thats what I did until I realised it wasnt working. So I decided to change things up to "shock the system" to start something, so I stopped tracking exercise and put my calorie limit set on 2000 and I go to the gym fasted, I’m not feeling sick, I’m not feeling starved, I just wanted to change something yet the scale is still stuck at 202 although I do think I’m seeing improvements in the mirror so I’m not losing my mind over it.
Wilson Edward Martin Jessica Jones William
Don’t buy them, they’re a waste of money.
Davis Susan Thompson Joseph Lee Timothy
I have been modulating and experimenting with my diet due to severe digestive issues. Recently I cut out meat to see how my stomach would respond and it did well but something was off with my energy. Thanks for this info, I’m going to ask about supplementing bcaas to my FDN coach.
Very helpful info 🙏🏼
I am a tennis coach who’s on court for 6-8 hrs and then works out afterwards and have been trying to find the right balance of supplements. I have L-Glutamine and BCAA’s daily but wondering if I should be doing things differently?
Anderson Donna Harris Steven Taylor Edward
Anderson Kimberly Gonzalez John Taylor Larry
This is the prettiest girl I’ve ever seen speaking about Bcaa who definitely explained this too well with certain facts that were so important to hear
Will iit help with my stroke to help me build musles and is it safe for me. Can anybody let me know.
White Kenneth Hall Nancy Harris Kenneth
White Nancy Brown Jessica Lopez Joseph
Jones George Anderson Margaret Smith Nancy
Can we put creatine and protein in the same shaker?
cant beat eggs 👍
I drink BCAA’s daily I add a scoop to my gallon of water everyday. It helps me enjoy drinking water and it helps with my muscle recovery. If I run out and stop taking it for a few days my body is so sore from my workouts. I also drink protein shakes and creatine Daily but only notice muscle soreness when I stop taking the BCAA’s so I consider them essential
Martin Amy Thompson Cynthia Harris Nancy
all this could have been summed up in few sentences – If you get enough protein, you dont need BCAA. They mostly help you recover, not grow. The end
Hernandez Michael Johnson Timothy Lee Jose
got maybe 30% of what you were saying, due to the excessive use of whatever skin product you put on your gorgeous face.
Martin Dorothy Perez Joseph Smith Kenneth
Hey hello I’m from India
Practicing 1600 PET for police endurance test here to b held in August..
So can u please share with us the combination of supplements ehich can boosts our performance to Clear 1600 km in 6 mins
Miller Gary Jackson Margaret Hall Thomas
Gonzalez Anthony Smith Donald Martinez Patricia
I have cervical syndrome 15 years ago. I had some botox and cortisone injections and the doctor said the problem is muscle. Is this supplement ideal to strengthen the muscles of the neck ? Thanks
Thanks Elle. Get to know more about Clear Whey ➡ https://youtu.be/ZLGC5J2xs0I
Missing Richie.. 😢
I’m up to 2-3 scoops of ghost Bcaa and it definitely coming in hand with replacing my whey protein
I find it helps with making my muscles not as sore
I drink flouride daily its free and slready mixed in water
Wilson Eric Davis Eric Brown Jason
Would BCAAs be beneficial if I am in a calorie deficit, but usually reach my protein goals which is 170g?
garbage…sorry
Lewis Maria Thompson Dorothy Walker Frank
Jones Jeffrey Allen Shirley Hall Mary
I got a bottle of BCAA that’ I’ve been meaning to try but I wanted to research it. I cut down my dairy a lot because of my PCOS so I use a plant protein powder for weight loss and gaining muscle to kinda offset saggy skin. Very informative video, think I’ll give it a shot
3:00 m mark ❤😢
I use my bcaa during workouts and drink remaining from my water bottle after along with protein shake. I can def feel a difference; I am less sore than without BCAA