Branched Chain Amino Acids – BCAA’s are one of those controversial supplements that people either swear by or believe they are a complete waste of money.
In today’s behind the scenes footage I share my thoughts on bcaa’s… which I haven’t used in a long time… until just recently when I decided to ‘experiment’ with them once again.
…Not sure why I suddenly feel like Bill Clinton when he told the press that he ‘experimented’ with marijuana, but didn’t inhale 😉
I’ll explain why I’m using bcaa’s again in a moment… plus share what the research reveals about branched chain amino acids…
As always, you’ll see the meals I consumed for the day and some clips from our back workout…
@0:05 Breakfast
@0:20 Weight gain damage report (from Easter indulgence)
@1:45 Meal #2
@2:56 Discussion about bcaa’s – branched chain amino acids
@10:57 Dinner
@11:05 Back workout
What Does The Research Say About BCAA’s?
As far as I can tell… the research shows only minor benefits of bcaa’s… and in most cases it appears the benefits are only experienced when dietary protein intake is low.
The team at Examine.com does a great job of breaking down the research for you… with what they call The Human Matrix…
The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what effect Branched Chain Amino Acids has in your body, and how strong these effects are.
Check it out here… Examine.com Supplement Review of Branched Chain Amino Acids
Now… I’m a bro… so I consume close to 1.5 grams of protein per pound body weight…
…actually, that’s not true… I don’t consume that much protein because I’m a bro… I consume it because I freak’n LOVE protein… meat, fish, eggs, Greek yogurt… I can’t get enough of the stuff.
I also enjoy adding whey protein to oatmeal and Greek yogurt… and there’s whey protein in the Full Strength premium nutrition shake that I enjoy after every workout.
There are bcaa’s in whey protein… plus whey protein has some positive health benefits too.
So… if I’m getting enough bcaa’s through the food I eat and in the whey protein I add to my meals… why in the world would I start using a branched chain amino acid supplement again?
Why I’m Using BCAA’s Again
Frankly… they were on sale. The tub of bcaa’s includes 111 servings… and it was on sale for $65 CAN, taxes included.
I prefer to consume bcaa’s during my workout… so if I train five days per week, this tub will last me 5 1/2 months. That works out to less than $12/month.
Could I think of better things to spend that $12 on every month? Of course… which is why I haven’t used bcaa’s in a long time.
One of the reasons I prefer to drink bcaa’s during my workout is because I find it gives me a bit more energy to finish my workout strong… and give my very best effort when I am in a caloric deficit.
So, even if the bcaa’s do not directly impact my body composition… if they help me push harder and stay more focused during my training… that will have a positive impact on my body composition.
I have heard from several of my friends and colleagues who follow an Intermittent Fasting lifestyle say that they too use bcaa’s when they workout in a fasted state, because it gives them more energy.
Is there something cheaper and more effective to take during a workout (other than just plain water)… maybe… I’m not sure.
The only times I’ve ever consumed bcaa’s has been during a cutting phase where I’m in a caloric deficit. Reason being… it’s what I heard over the Interwebz. I didn’t look for science based evidence to back this up… I was just listening to anecdotal evidence.
Ironically, as I began to dive into the research… I came across studies where bcaa’s were used to increase appetite. Hmmm… that’s not what I need when I’m trying to stay in a caloric deficit.
I must say though… I don’t recall ever feeling an increase in appetite from using bcaa’s in the past… but I sure will let you know if I become aware of this while I’m currently using bcaa’s.
Am I Flushing My Money Down The Toilet?
Some people may poke fun at me for experimenting with bcaa’s again… I may even poke fun at myself 😉
Others may support me for including bcaa’s in my daily nutrition… and they may even recommend I increase the dose.
But the bottom line is… this is just an experiment. My expectations aren’t high. Even the intelligent supporters of bcaa’s state that it may only give you a 2% edge… and for some… that 2% is worth it.
As a lightweight bodybuilder in his late 30’s I’ll take a 2% advantage if it’s natural and won’t do any harm to my body or my health.
I’ll be keeping everything constant with my nutrition, supplementation, and exercise… so if I do experience anything… good or not so good… I’ll know why.
Based on the research that I’m aware of… I can’t sit here and tell you that you should really consider investing in bcaa’s if you are already consuming adequate protein in your diet.
But… if you are going to use bcaa’s… simply treat it as an experiment as I do. Don’t put a lot of weight on big results coming from the use of bcaa’s.
Develop a heightened sense of awareness… and make note of any possible benefits that you may be experiencing from the use of bcaa’s. As I mentioned… there’s plenty of anecdotal evidence about the benefits of bcaa’s being shared on the Internet… so who knows… maybe you will notice a difference… maybe you will experience that 2% edge.
I’ve wasted my money on worse things… and I’ve certainly wasted my money on useless supplements over the years… which is why I only stick to a few basics…
200 mg caffeine pre-workout
5 grams of creatine monohydrate daily
Whey protein powder
Full Strength post-workout shake
I sincerely hope these insights into the use of bcaa’s have been helpful… and more than anything I would love to hear your insights if you have ever used bcaa’s yourself.
Now… for my daily nutrition and training…
Here’s my meal breakdown for the day…
Breakfast: approximately 450 calories
Lunch: approximately 400 calories
Dinner: ??? calories
Full Strength post-workout shake: 300 calories
Total calories???
Here’s my activities for the day…
30 minute walk with Chief
Back Workout from Phase 5 of AMP – Aesthetic Muscle Plan.
My Current Stats:
5′ 7″
157 lbs
38 years old
Thanks again for sharing in my journey. It means the world to me.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art. Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions, spectacular symmetry, and magnificent detail is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
Build ROCK solid muscle with chiseled details by following Scott’s 6 month periodized muscle building system called AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique system.
Check out Scott’s original physique training ‘work of art’… the Metabolic Masterpiece Body Sculpting Collection