Addressing the BCAA Naysayers!
For the record, "popular" BCAA dosing protocols are rediculous and foolish. They are designed so the consumer will use more product quicker. Even worse, some of those pimping this protocol are on gear which I have to laugh at as well. "Megedose your BCAA’s and use this diet for great results." We’ll leave out the winnie, deca, and g-d knows what else from the bottom line. Gluconeogenesis doesn’t give you those results and if it did we’d all be shooting dextrose.
Don’t get me wrong, I like BCAA’s. To me, a small dose intraworkout goes a long ways and there is no need to megadose. I’m basing my own opinion on the understand that I have a higher rate of gastric emptying then most people. I eat numerous small meals a day and leave a larger window between meal frequency around workout times. This study here definately highlights the Catch 22 of BCAA’s in the conclusion:
| Although in many human exercise studies, a dose of >5 g of BCAA was used as a supplement, the minimum dose to produce the beneficial effects of BCAA supplementation remains to be established. Furthermore, the most effective ratio of the three BCAAs is unclear. Toxicity studies of BCAAs using animals showed that BCAAs are quite safe amino acids when the three BCAAs are provided in a ratio similar to that of animal protein (e.g., a 2:1:1 leucine:isoleucine:valine ratio). Although leucine is the most potent amino acid among the BCAAs for stimulating protein synthesis, supplementation of leucine alone may cause BCAA imbalance via the activating effect of its keto acid on the BCKDH complex. A number of research groups examined whether BCAA supplementation might have a beneficial effect on endurance performance (32–36), but the results are inconsistent. Additional studies are required to clarify the appropriate amount of BCAA supplementation for beneficial effects and the responsible mechanisms. |
http://jn.nutrition.org/cgi/content/full/134/6/1583S
Since exercise causes BCAA oxidation I do feel that injestion of small amount of free form BCAA’s decrease BCKDH complex activity. This is why some like myself don’t experience a high degree of DOMS while using BCAA’s. I also feel that on a hypercaloric diet, this benefit is certainly decreased. However, I do feel there is some benefit eitherway, whether small while hypercaloric, or much grander while hyporcaloric.
I do also feel there is something to be said about leucine. Some are avoiding the fact that free form leucine does have a effect nutrient signalling and down regulation of catabolic pathways. Is some supplemental free form leucine beneficial in temporarily tricking the body into thinking it’s in a fed state? It’s possible. Will adding a bunch in with your shakes or PWO impact your physique? Probably not. Obviously when combine this with carbs you can’t pinpoint the effect because carbs themselves are obviously insulinotopropic (to a much greater degree then leucine).
However, those of you who are saying you get plenty of leucine in your diet do have a point. Anyone meeting their protien requirements does. You cannot argue there is a chance of going catabolic while working out, doing double sessions of cardio, etc. To me, the small investment of flavored BCAA’s helps me to stay out of this state and can mildly help with my recovery. If it’s just placebo, then so be it, because I feel and look a lot better when I use them. I’d much rather be drinking some flavored BCAA’s that turn my water pink than sipping on pureed steak or chicken at the gym. Call me fashionable.
October 14, 2007 at 3:35 am
Oh, COME ON! Tell it to me like I’m a 5-year-old. What brand do you use and what dose do you typically follow?
You mentioned "placebo" and so I thought maybe you’d get a laugh out of this:
http://www.cafepress.com/cebo
October 18, 2007 at 2:43 am
Daniel, I don’t believe high BCAA dosage is any good. I tried that before for self experiment. Don’t see any additional LBM gain.
just asking you for some direction. how many scoops of Core ABC are you taking?
November 8, 2007 at 9:30 pm
BCAA’s arent really needed in high dosages you can get the same ammount from eating red meats and drinking milk.
December 4, 2007 at 9:23 am
Good summary
May 28, 2008 at 11:40 am
mmm….steak flavored XTEND