- May 27, 2011
One thing I often ask first after any "health" question is, "What are your specific goals?"
Poliquin, perhaps the most arrogant human being I ever met. Not saying I don't agree with him on many things, but he just oozed hubris. A true a-hole of a human being when he was alive.Agree as far as total number... Poliquin was really big on getting whey in asap after exercise largely I believe to get the leucine in to "turn on" mTOR
Practical ImplicationsGiven the current evidence, the majority of the literature fails to support BCAA supplements as ergogenic aids in the context of strength and hypertrophy. Importantly, longitudinal studies largely fail to support the efficacy of BCAA supplementation provided sufficient daily protein is ingested. However, given preliminary evidence, more research is needed on the topic in older individuals. Leucine, in particular, may be efficacious in helping older individuals reach leucine threshold levels. The greater need for leucine and lower propensity for adequate calorie intake (Giezenaar et al., 2016) in this population raises the possibility that supplementing with leucine may be warranted in cases where it is not possible to consume sufficient high-quality daily protein, particularly in cases where higher per meal protein needs cannot be met. Provided that total protein intake requirements are met, there are no apparent benefits from consuming additional BCAA as building muscle requires a full complement of EAA. Therefore, individuals seeking to optimize strength-related performance and body composition should focus on ensuring that they consume adequate daily protein (≥1.6 g·kg−1·day−1) replete in all nine EAA (Morton et al., 2017). Consuming high-protein meals that contain all EAA will maximally stimulate MPS. Thus, the ingestion of additional BCAA through supplementation would be superfluous for anabolism. Individuals should also be aware that BCAA yield an average of 4.65 kcal/g (May & Hill, 1990); thus, adding them to every serving of drinking water comes with additional calories, albeit arguably negligible. Perhaps more importantly, there is a clear and seemingly unnecessary monetary cost of the supplement.
In conclusion, the proposed benefits of BCAA used in the marketing of supplements appear to be at odds with the overall state of the current literature, which does not support the efficacy of supplementation on muscle strength and hypertrophy. Further research is warranted in older individuals to determine whether BCAA supplementation may confer specific benefits in this population.
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