The truth about BCAA’s: They’re unlikely to hinder your training, however they won’t enhance it either.
The good news?
There are alternative protein supplements available on the market that CAN enhance your training performance and subsequent physique results.
As this infographic infers, BCAA supplements are less superior from a nutritional standpoint when compared to EAA’s or whey protein. This is because BCAA’s only provide three of the nine essential amino acids, thus classifying them as an “incomplete” protein source (they’re virtually less complex in their amino acid profile than almost all plant sources of protein…)
In contrast, EAA’s and whey protein contain a “complete” amino acid profile, and thus provide all nine essential amino acids in adequate quantities to support muscle hypertrophy, recovery, and subsequent training performance.
Practical application: consider drinking 12-15g of EAA’s alongside 20-60g of carbohydrate powder intra-workout to support training performance. Alternatively, consider combining an equivalent gram serving of whey protein with your intra-workout carbohydrates, or consume 30-50g of whey powder pre-workout, post-workout, or within other meals during the day to provide a high-quality protein source to stimulate MPS and support overall health, muscle hypertrophy and recovery.
Let us know, what is your protein supplement of choice? Has this changed over time?