Should you take BCAAs, are they worth the money? In this quick BCAA supplement review you’ll learn the truth based on science. ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ BCAA supplements have been debated and reviewed a lot recently and for a good reason. There’s very little evidence to support any benefits once a person already has a sufficient protein intake. So what’s the verdict on branched chain amino acids? It’s quite simple. If you’re getting enough protein from your diet (0,8 – 1.3g of protein per gram of Lean Body Mass) adding BCAA won’t make any difference for your results and is a waste of money. BCAA supplements only work if the person isn’t already taking enough protein from their diet. And this is something supplement companies don’t tell you as all the research they cite to show benefits of supplements like BCAA are done on people who haven’t been getting enough protein from their diet. So the bottom line is: BCAA is mostly a complete waste of money because there’s no proof that they do anything once you get sufficient protein from your diet. Studies on BCAA: The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction (2016) https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9 Whey Protein vs BCAA – Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. https://www.ncbi.nlm.nih.gov/pubmed/20565767 In that particular study Whey has shown to be more effective, and in general with whey you get more BCAA for the same price. And that’s one reason why I recommend Whey protein supplements for fasted training rather than BCAA. To quote some of the experts from the evidence based nutrition world: “No evidence to show that BCAAs supps do anything when consuming sufficient amounts of protein (except from burning a hole in your pocket)” – Joseph Agu, M.Sc. “I continue to see amino acid supplements pushed as being beneficial to anabolism, yet I’ve seen no evidence that such supplements are beneficial provided someone consumes sufficient protein (i.e. 2 g/kg/day). Eat protein-rich foods and save your money” – Brad Schoenfeld, Ph.D, C.S.C.S “BCAA is abundant in protein-rich diets common to athletes and fitness enthusiasts. On this basis alone, it’s difficult to justify supplementing such diets with additional BCAA. Dosing free- form BCAA between meals to circumvent the refractory phenomenon is not much more than optimistic hypothesizing.” – Alan Aragon, M.Sc. “At first glance, the extravagant marketing claims and suggested protocols of usage seem to be backed by scientific research. However, as we dig a little deeper, it seems unlikely that these benefits would exist in the presence of a sufficient protein intake. Though additional BCAAs might be beneficial to bodybuilding goals (i.e. more muscle and less fat), the research has yet to show these effects. If such effects do exist, they are likely to be minuscule” – Joseph Agu, M.Sc. “Despite the popularity of BCAA supplements we find shockingly little evidence for their efficacy in promoting MPS or lean mass gains and would advise the use of intact proteins as opposed to a purified combination of BCAA that appear to antagonize each other in terms of transport both into circulation and likely into the muscle” – Prof. Stuart Phillips, PhD and Robert Morton Hope you enjoyed this quick video, let me know in the comments below if you’re currently taking BCAA supplements. Talk soon, Mario For more fitness, nutrition and personal development tips check out: Facebook: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music Used: Jim Yosef – Firefly [NCS Release] https://www.youtube.com/watch?v=x_OwcYTNbHs Follow Jim Yosef YouTube https://www.youtube.com/user/Jimboows