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 BCAA supplements are just hype – here’s a better way to build muscles

So where muscle building is the goal, we support the “food first” approach recommended by the Sports and Exercise Nutrition Register. This means sticking with foods unless you’re struggling to find time to hit the necessary protein levels – in which case, a quick whey shake may be a convenient and effective alternative. Consuming protein-rich foods also contributes to the daily nutritional needs for a range of minerals and vitamins – something often lacking in supplements. Sticking with food will also help you avoid the risk of consuming a “banned” substance through supplementation.

Articles of Interest

BCAA supplements can enhance your fitness routine, but should you take them?

Here’s what the science says about what branched-chain amino acids actually do.

A personal trainer says taking BCAAs, supplements popular with fitness influencers, is a waste of time — here's the simple thing you should do instead

Rather than spend the time, effort, and money buying and consuming components of nutrients isolated into a highly profitable and marketable product thinking it’s going to be the difference in their body composition or performance, people should focus on improving their diet and training regime - Max Lowery

Are BCAAs Worth It? The Bottom Line on Branched-Chain Amino Acids

But did you know there's a specific group of amino acids called BCAAs (branched-chain amino acids) that are often considered the gold standard for muscle-building? Are they worth the hype, or are the effects of BCAAs overhyped?

BCAA supplements: Helpful or hype? Experts sound in on the popular fitness product

If you’re taking them hoping for a miracle, you may want to check in with the research.

Branched Chain Amino Acids (BCAAs): Are they worth the hype?

After whey protein, BCAAs are perhaps the most popular supplement for gym bunnies and bodybuilders – based on the claim that they enhance muscle recovery and hypertrophy, particularly when training in a fasted state. But is there the science to back up these gain claims, or are we throwing our hard earned cash down the drain when we pick these up off the shelf?

Branched-Chain Amino Acids (BCAAs): Do You Need to Take Them?

Branched-chain amino acids (BCAAs) have been a popular supplement for decades. It is estimated that the BCAA market supplement size is between $200 and $500 million, making it one of the most sold supplements in the world. These supplements are often marketed as muscle-building supplements and as good tools for weight loss or for sparing lean muscle mass for individuals who train in a fasted state. There has been an immense amount of research over the last few decades on these supplements and there is good evidence as to whether people should take them, and who, if anyone, might benefit.

Can BCAA's and/or glutamine improve strength?

Basically, the effectiveness of BCAA supplementation is still under scrutiny, and athletes should be aware of the false-marketing claims regarding BCAA benefits for enhancing athletic performance. Despite the limited evidence for BCAA supplementation, many athletes and body-builders tend to rely on supplements in order to gain an edge on training.

Can these trendy supplements really boost your workout?

It’s the supplement that’s suddenly in every fitness freak’s gym bag. Branched-chain amino acid supplements (BCAAs) are trending among health nuts, who claim they increase muscle growth from exercise, decrease post-workout soreness and boost energy. But experts are divided.

Should I Be Taking Amino Acid Supplements When I Work Out?

They can be even more effective than whey protein for building muscle.

The Best Time To Take BCAA Supplements

Want the benefits of taking BCAAs but not sure about the right time to take your BCAA supplement? Get all the BCAA facts here! The unpleasant truth about BCAAs is that most of them are made from animal hair, claws, and hooves.

Why You Should Consider BCAA Supplements

While initial research into branched chain amino acids, or BCAA supplements, might come off as something just for “gym rats” or extreme athletes, don’t write them off completely if you’re a runner, biker, hiker or other outdoor adventurer. It turns out that these essential amino acids can benefit many – if not all – who exercise on a regular basis.