J Int Soc Sports Nutr. In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet.
Should I take BCAAs for muscle growth and why?
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Was this page helpful? Thanks for your feedback!
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9 Weight-Loss Rules That Work
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. An Overview of Reducing Body Fat. An Overview of Supplements in Sports Nutrition.
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By using Verywell Fit, you accept our. The placebo group saw no change in muscle mass.
Studies Favor BCAAs for 'Cut Diets'
The first study shows up a lot in this BCAA series and the same problem is highlighted each time. The second study had the same issue.
They compared a BCAA supplement to a low protein diet. Recent research has actually shown high protein diets have beneficial effects on calorie restriction.
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A low protein diet is not the optimal way to successful weight loss. These studies did not compare BCAA supplementation to protein supplementation. This makes it difficult to say whether or not BCAAs have additional benefits over regular protein intake during a calorie deficit. Two other studies found a high protein diet was able to maintain lean body mass better than a lower protein diet during periods of calorie restriction 4. If you look at all the evidence, BCAAs probably do not offer any benefits to weight loss when compared to other sources of whole protein whey, casein, maybe even soy.
What Do BCAAs Really Do?
However, like many of the other claims, the evidence shows BCAAs do not provide many benefits when compared to consuming other protein supplements. Since we started, Workouts cause damage to muscle tissue which When you eat protein, Both as Do BCAAs make losing weight easier? What does the research say about BCAAs and weight loss? Study 1: In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet 1 This first study looked at how BCAAs affected weight loss.
Mourier, A. International Journal of Sports Medicine, 18 01 ,