BCAAs: More gains or more lies?

BCAAs: More gains or more lies?

This video describes how branched-chain amino acids (BCAAs) interact within the body and explores claims that consuming BCAAs improves athletic performance and endurance.

This video was created by McMaster University students Coomal Rashid, Manu Sharma, Shara Chowdhury and Aisha Ikra Saeed in collaboration with the McMaster Demystifying Medicine Program.

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This video is provided for general and educational information only. Please consult your health care provider for Information about your health.

Copyright McMaster University 2017


Bhandari, S. (2016,). In Branched-Chain Amino Acids. Retrieved from

Giardina, S., Marzani, B.,Marzatico, F., & Negro, M. (2008). Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. Journal of Sports Medicine and Physical Fitness, 48(3), 347.

Gleeson, M. (2005). Interrelationship between physical activity and branched-chain amino acids. The Journal of nutrition, 135(6), 1591S-1595S.

Karlsson, H. K. R., Nilsson, P.-A., Nilsson, J., Chibalin, A. V., Zierath, J. R., & Blomstrand, E. (2004). Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. American Journal of Physiology – Endocrinology and Metabolism, 287(1), E1–E7.

Matsumoto, K., Koba, T., Hamada, K., Sakurai, M., Higuchi, T., & Miyata, H. (2009). Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. The Journal of Sports Medicine and Physical Fitness, 49(4), 424–431.

Roussell, M. (n.d.). Ask The Macro Manager: What Are The Best BCAA Food Sources? Retrieved February 1, 2017, from

Are you trying to get bigger but feel Like nothing is working do you struggle With lifting weights and just feel like The gym is not for you do you have no Energy well this stops now try real Gains BCA supplements that actually work So wait what exactly are BCAA BCAA stand For branch chain amino acids and can be Obtained through various possible Surface whole food proteins free amino Acids or protein supplements the bcaa's Include leucine isoleucine and valine Which are three of the twenty essential Amino acids that are used in protein Formation some foods high in dca content Includes chicken lean beef canned tuna Eggs roasted peanuts and more BCAAs Especially in this scene have been known To improve strength performance and Endurance now how do we work in your Body these days are using screen almost Fell for a quick source of energy to Allow a greater synthesis of proteins Exercise your choirs energy and bcas can Provide more energy by avoiding muscle Race protein breakdown and reduce muscle Soreness bcaa's mainly lifting stimulate Person synthesis by regulating enzymes Involved in protein synthesis and Breakdown the general idea is that the Amount of protein that is broken down During exercise should never exceed the Amount of protein that is formed during Exercise simple right if you break more

Than you make you will see muscle growth While bcaa's assists enzymes in scuitto Muscles are reducing the level of amino Acids that get broken down for energy Leaving them to use to synthesize more Proteins basically having a higher Content of BPA's in your muscles allows You to have a higher rate of protein Synthesis of proteins breakdowns Increasing the games With less muscle degradation there is Less proceed muffle furnace resulting From the flexion of lactic acid don't Believe us well in a study by Matsumoto At all in 2009 researchers will set Muscle damage and soreness and 12 Runners both male and female the runners Were given a drink of either Carbohydrates or carbohydrates plus BCAAs and after multiple sessions of Running rated their perceived furnace on A scale of one to ten in the BCAA group There was a reduction of receive Soreness by thirty two percent compared To a reduction of only twenty four Percent for the placebo group this study Also looked our plasma levels of various Enzymes present in higher concentrations In the flood when there is increased Muscle damage for inflammation there was Actually reduced levels of these enzymes In the dca eight groups compared to the Placebo group and this led the Researchers to conclude that there is a

Reduced perceive soreness after BCA Supplementation and may be due to Decreased levels of muscle damage with Regards to muscle protein synthesis I Studied by carlson at all in 2004 Examined seven individuals who exercise On a leg press machine over time and Compared groups EdgeRank of EPA's women And those that drink flavored water After muscle biopsies were taken results Showed an increased level of an enzymes Involved in muscle protein synthesis This concluded that bcaa's do you in Fact increase muscle gene synthesis via End line oxidation how much is real game It's your lucky day if you call within The next hour you'll get two for the Price of one and that's not all call now And you'll receive a limited edition Real gain shuffle base this is a 50-dollar value and we are giving it to You only for four easy payments of 1599 Call us s 1 800 demystifying side Effects include Marvel can my think itís Manti give another Why do you have any this is my other Thing it come visit you to duffys ha Schemas defined medicine for more Information