The advantages of Branched-Chain Proteins

I would definitely add them during a dieting phase where your restricting calories to help maintain muscle but not during a bulk where your getting lots of protein just my 2 cents

his theory only works for young healthy people.not so much for elderly who have metabolic resistance there are studies out there especially leucine on RCT human trails approved muscle recovery

https://www.mrsupplement.com.au/research-supplements-testicular-cancer

you cannot build muscle with three single amino acids you need the rest of the amino acids to make a complete protein without a complete protein protein synthesis does not occur

I started taking this a few days ago. I have an ion channelopathy disorder which causes post exertional malaise. I’m hoping BCAAs help!

One of my favorite medical education channel ever and that’s saying a lot!

Helps me drink more water so if that’s all it does for me then sweet

If your resting for over an hour in between sets, that’s a mighty long lunch break

can i take amino acids while taking HB pressure medication?
i want to add this on my whey protein supplement.

make short videos, don’t elaborate, be precise. im not going to watch 10 minute if its not porn.

If you don’t need BCAA’s “after” your workouts for “recovery” time assistance, then you are working out like a 10 year old girl. #FACTS

BCAA is consumed during workout to help fatigued muscles, no one ever claimed it builds muscles. It keeps the energy level up. Your videos are informative but this one is way twisted. You against whey protein and then you endorse your own brand of supplements. Well nothing wrong if you endorse your products however pls don’t misguide.

I consume a lot of whole eggs and high fatty meats for the testosterone spike, heaps of leafy green vegetables and mushrooms… 45 years of age and making good gains. The supplements that do work for me is Creatine, Collagen protein powder, Camu Camu powder and Rhodiola Rosea preferably Siberian ��

Load of uneducated crap! No study has ever proven that BCAA’s taken by themselves increase protein synthesis! In fact, they hamper it when compared to EE’s!

Only thing i take that has bcaa is whey protein, It works great for me

Thank u so much! As a novice in the gym, this was very helpful!

Ive only ever used bcaa’s for recovery, never once did i think it would build muscle. For me it helps with minimising pain/soreness.

How about Creatine? Which type of creatine is the best? Can I take creatine on Keto and IF?

I work out fasted and lift weights daily and they make me feel great! I take after/after I break my fast usually around 20 hours

Apparently BCAA supplements are pointless. New research has come out and a full amino acid profile is superior to just BCAA’s to increase protein synthesis

Supplemental indus is the biggest scam in the world,,, why cant people understand JUST EAT FOOD… the right food and rite amount… look back at the old days when none of this nonsense was available,, those Roman’s, the greek gods. The gladiators, these people ate food and drank water, NATURAL MUSCLE…. people save ur money and EAT FOOD

What about saa silk amino acids. are they better? What is the difference?

I found drinking BCAA drink 30min before and immediately after helps with muscle soreness. Plain water during and after. I’m not lifting for muscle gain so not taking any other supplements or eating huge protein meals. Regarding fasting, I’ve found no matter what, workouts are better on an empty stomach.

Would bcaas be beneficial if I’m doing a lot of cardio. Such as 10+ hours of mountain biking a week?

Have you done a video on taking a more complete spectrum of amino acids? The one I take has the 9 essential amino acids and 18 non-essential amino acids. I mostly take the for the 4 amino acids that repair gut damage from ulcers. There are many studies (ok, rat studies, but who’s counting) on nutrients required for gut repair.

He dosint no what he’s talking about a good bcaa, your body can use immediately, unlike food where your body has to break down,I no myself I have way more energy on bcaa, and lift heavier. I also take digestive enzymes which meen your body is taking in more vitamins nutrients etc

Honestly I respect you sean.. Respects from india… Informative!!

My husand and I have benefited sooo much from you and your info. I lost 40 pounds. My husband has ALS and along with your information and some alternative therapies his Neurologist has said hes remarkably stable (when he first got diagnosed he was going downhill fast). He is 3 years in (2 yrs got official diagnosis + 1 yr of symptoms before diagnosis we didnt know what was going on) and can still transfer in and out of his wheelchair and hes still breathing on his own! Thank you so much! We recently celebrated our 25th anniversary in Aruba we live in California!!! People always tell him he looks really good and does not look like he has a terminal illness and changing our diet to your recommendation and buying your HIGH QUALITY supplements including your Wheat Juice Grass powder has highly contributed to his well being and better quality of life. Thank you Dr. Berg�� I tell everyone I can about you and show them your app!

Over the years I have noticed a difference taking BCAA. The biggest difference between getting them from food vs powder is.. Powder is free form therefor you’re getting it to the bloodstream faster. I notice also that my Nitricoxid levels for some reason are higher with supplementation of BCAA throught my day.. I feel like I have a small pump all day, which is great, it fills the muscles up and or fuels them. I can see them not being as effective if you’re getting over a pound of protein per lb per day.. However BCAA free form is proven to generate protien sythisis at a more complete rate. I just feel the pros outweigh the cons.

Dr Lustig maintains that BCAAs are actually harmful in causing fatty liver especially from corn fed beef. I may not be understanding it well. Any chance you can elaborate on that? Thanks

I know this will sound strange, but the last 2 weeks I’ve found that cutting my protein intake has increase my muscle mass. I’m actually gaining weight for the first time in my life, without the help of antidepressants (which only put on fat). I don’t know why this is so I stumbled on the video.

I’ll look further into bcaas, but I think they would only help for people with a deficiency or a metabolic problem.

Actually, we need all 22 amino-acids: the 9 essential AND the 13 non-essential, reason being that although non-essential means that our bodies CAN make them, our bodies can’t make them out of fats or sugars or out of thin air. Typically, to make a non-essential amino-acid we need an essential one and chemically change it into the non-essential one, which not only is often an expensive and time consuming task, and sometimes circumstantially impossible, but it also increases the consumption, and therefore the needed intake, of essential aminoacids. It is much simpler to make sure you are consuming all 22 amino-acids in the right balance than it is to put too much emphasis on the word “essential”. And you might say I’m being overly picky on the subject, but I’m not: Consider the fact that many amino-acid powder supplements ONLY contain essential aminos. A lot of those aminos are wasted on us, turned to energy, because to get proper balance of all 22 by conversion from the 9 essential ones requires a different balance of the 9, depending on conversion pathways. And some aminoacids traditionally considered non-essential are actually conditionally essential, such as glutamine. Glutamine is considered non-essential because in theory it can be made from glutamate. First of all, that assumes you have extra glutamate, which may not be the case if you avoid MSG. Secondly, the conversion of glutamate to glutamine is performed in our muscles; but if our muscles are in the process of repairing damage from exercise they are too busy to perform this conversion, such that bodybuilders may suffer chronic deficiency of glutamine, which will negatively affect their intestines. This is the reason bodybuilders need to supplement with glutamine, but most of them don’t know the reason; they think it helps them build muscle. Anyways, it is much easier and cheaper to get all 22 amino-acids from whey protein isolate than to buy an amino-acid mix powder. The only issue is that protein needs digesting, so an amino-acid mix may be preferable for consuming at the gym, though I really don’t believe our bodies need amino-acids immediately after or during exercise. Repairs are done at night, while you sleep.

Good video. I don’t know if BCAAs help me physically as I get around 200g of protein per day, but it definitely keeps my appetite at bay so I can focus on my work. My hunger sensation isn’t less, per se, but my ability to focus is much better. Usually I will add 1 scoop to my 1L bottle and sip that in the morning on off days, and sip it during my workout on gym days. Though, with all that said, I wonder if the improved attention is pointing to a deficiency in my diet…

Would you say that it’s more beneficial to take EAA’s rather than BCCAA’s for building muscles and overall nutrition?

the real question is what if i’m not getting enough BCAA through diet, then would BCAA greatly benefit me?

Can you please do a review on BPI best BCAA (Blue Raspberry)

@Sean Nalewanyj I have a question for you; I train in a fasted state in the morning, 6 days a week, but I cannot afford BCAA’s, but I read that what is reducing the muscle breakdown is the Leucine… Should I just buy the cheaper Leucine instead? Or is there anything in the other 2 BCAA’s that I would need? (I don’t care about the taste of Leucine)

great video. I have found so far you give the most solid advice on YouTube. keep up the good work��

serotonine makes you feel tired? you have a source to back that up?

I personally don’t agree for my training regiment:)! I use a PRE Energy, & BCAA Drink combined with creatine! My training is over 2 1/2 plus hours, combining intense cardio, & heavy lifting/high reps for the muscle fibers. I drink a hydro whey protein asap afterwards, & combine it with collagen. I can list what I use if anyone wants?
Thumbs up anyway….

I use BCAAs, and swear by them. They may not build muscle by themselves, but They allow you to work out longer with heavier weight. That, plus a bodybuilding diet will build muscle. It’s not a miracle drug like steroids, but it’s definitely a viable option if you’re trying add 5 lbs of muscle. Also, They’re really helpful in maintaining muscle when reducing calories during a “cutting phase”. Now, there is a debate about the differences between BCAA and taking a full spectrum amino acid supplement, just in my own personal experience the BCAAs work a lot better.

Taking bcca’s supplement has improved my recovery time. BCAA’s are beautiful!

Love this channel. This guy just destroys the bullshit in the industry. Best channel by far.

In other video’s you recommend BCAA if one has muscle atrophy. Whats the deal?

for a cyclist… more than 12 000 km competitive its good for us? thanks

BCAA’S are absolutely beneficial. When paired with a small portion of complete protein like chicken or yogurt, they increase the protein’s effect on muscle protein synthesis thus increasing the net anabolic response and improving the body’s capability to maintain and build muscle all while sparing calories. This video is completely wrong.

I only take Leucine supplement..it has been shown that you get more benefits if you take Leucine on its own.

Wow thank you for this!! Im am not really wanting to take bcaa because i have a family history of kidney issues. I want to compete and this scientific information helps!

Are BCAA’s good for slow healing wounds??
I noticed that using BCA the slow healing wounds started to heal very fast & skin acne disappeared. I did fasting to upgrade Insulin receptors, increase Autophagy then Keto diet but BCAA’s DID finally helped a lot & some Chlorella. Niacin flush helped to deliver BCAA’s to the skin. The product has 18 amino acids in this 3 BCAA’s out of all 9 essential.

Can you make a video on how to prevent miscarriages please dr Berg, thank you.

Yes I was confused about this. Thank u 4 always telling the truth.

Haha I trained with this guy he’s a beast and pretty nice to

Interestimg video but in other research ive found that while bcaas could help with energy they will not bud proteininless accompanied by the other 5 or 6 essential amino acids. Is there an updated video that speaks to all amino acids and muscle building?

Dr. ur videos are superb with full of information. I request u if u can make a video on insulin resistance with type-1 diabetes and how to reverse it completely. Thanks a lot.

Uhmm actually bcca is worth it for me at least…Its pretty cheap 120capsules 90kn(15usd) and it lasts for like 40days so money isnt the problem and it keeps my hunger lower and it does help when cutting,reducing body fat and also muscle sorenes damn i can workout all day and still avoid muscle pain the next day
2before gym and 1 after shuld work for you guys
But if u gona pick between bcca’s and protein
Go for whey cause its more worth it.If u got money and wana try it iut go for bouth mix them up or just seperately drink them

*Yeah my grammar is bs calm down just trying to help out and give my opinion
16yrs old
65kg (130?lbs)
175cm

Great video was wondering does beta alanine contain any calories?

i wish i could hack the tv in the gym, and broadcast this video 24/7 ��❤️

Since I start taking BCAA almost every day, my almost 50 years of age butt and thigh feels firmer due to all the spinning. I will not stop taking it!

If you’re looking for honest, evidence-based supplements you can trust then make sure to check out my new sports nutrition line over at https://www.RealScienceAthletics.com. (Use coupon code YOUTUBE10 to save 10% off your first order)

You can also take my physique quiz at https://Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level.

Thanks for watching and see you in the next one!

BCAAs are a waste of money. Use that money to buy higher quality whey like hydro whey or iso whey.

Everyone shiting on bcaa ok I get it, but before I never used bcaa and I had weak workouts. Using bcaa did give my workout performance a high boost so i can’t imagine going to the gym without it.
Everyone DO YOU.
Ppl in the comments are not experts remember that

I was told to take bcaa before my workout to sustain me and whey afterwards to replenish and repair.. plus I eat a lot of protein in my diet! I do cardio 3x a week and lift 2x a week… I assume I’m taking too much.. I’ve been actually getting a mild swollen/ slight pain in my back right side……… ��

Make more videos regarding topics on bodybuilding, the bodybuilding community is very misleading.

I really enjoy this kind of content ❤️ we need more, thank you

You were not clear on what the difference is between the 3 at the start and the other 6. Are they not all BCAAs?

Also, someone told me that there are actually more than 9.

BCAA are for preventing muscle loss during workouts, as far as I understand. Which is a ver real thing.

Technically difficulties “ the hell?” Haha Dr. Berg you’re the manlove your videos ����✊����

To be truthful, I’ve always had an issue with pharmaceutical branch chain aminos, they really mess with my B vitamins and mood.

Take EAA’s instead. BCAA’s alone, is not nearly as effective. In fact… if you eat enough protein, you are getting your BCAA requirements. Complete nonsense.

Ok when we need: we need the 9. A little everyday but not as much as we believe. Thank you from Belgium ��

Hello, quick question(s):

Does a BCAA powder spike your insulin?

So if I am on Keto, and do weight training. Is a BCAA dink something I can sip on between meals or should I time it differently? (e.g. after/before exercise or meals).

I am doing 16/8 fasting almost every day and pretty strict on 2 meals or max 3 a day, even if 3 I cram them into 8 hours if I can (mostly weight days when one of the meals is a protein shake with coconut oil ).

The one I am taking has less than 1g carb with a 3:1:1 ratio of L_Leucine, L-Icoleucine and L-Valine. I know, it has sucralose… boooo….:(

ps: luckily it doesn’t taste as disgusting as it smells:). As for muscle building: really not sure. Creatine helps a lot and this one help boost energy a bit without caffeine-jitters, so at the end it does help with both weights and HIT cardio.

Why do I always watch one of these video and fill more confused than I did before.

That is very true. “The ratios of the different amino acids in the dietary
protein must be about the same as the ratios in the body tissues if the entire dietary protein is to be fully usable to form new proteins in the tissues. If one particular type of essential amino acid is low in concentration, the others become unusable because cells synthesize either whole proteins or none at all, as explained in Chapter 3 in relation to protein synthesis. The unusable amino acids are deaminated and oxidized” -Textbook of medical physiology by Arthur guyton”

Having said all of that, there are some suggestion or speculations that bcaa can PREVENT muscle breakdown during exercise (I don’t think anyone is suggesting it builds muscle because you need all the other essential amino acids to synthesize new protein, but suggesting it may prevent muscle breakdown a little bit is fairly reasonable opposition). The reason for that, when you exercise the BCAA in the muscle get depleted rapidly and by ingesting BCAA during workout, you burn the bcaa you ingested as fuel instead of the muscle bcaa. So theoretically the BCAA you ingested get sacrificed and the muscle bcaa get spared.
Same reasoning applies for fat burning and insulin. In the presence of carbohydrates and insulin, your body utilize carbohydrates as primary fuel source instead fat. That is why insulin is called a “fat sparer” or “fat-sparing” hormone in the literature. Insulin stimulates glucose uptake virtually in almost all cells and there is no need to burn fat when excess glucose is available because the energy demands of the cell is already provided by the glucose through insulin.

There are some evidence that BCAA can improve mental fatigue which enhance your perfomance during your workout. During workout BCAA in the blood drops which increases the ration of L-tryptophan/BCAA-quota. L-tryptophan increases seratonin which makes you more mentally calm and tired which is suboptimal for performance. L-tryptophan and BCAA compete for uptake over the blood-brain barrier and by taking BCAA during workout you can improve L-tryptophan/BCAA ratios and more BCAA get taken up then L-tryptophan, this decreases the seratonin levels in the brain which improves mental fatigue and there by perfomance. -“Advanced nutrition for universities by L. Abrahamsson, A. Andersson, G. Nilsson”

Conclusion: So BCAA may improve your performance which then lead to better muscle building, but it’s more indirect effect then direct effect on the muscle. More research is needed but some evidence are present.

Damn.. so bcaa during workout isn’t good enough for maintaining the muscles!
I’ve always wanted to stop supplements cause it does ruin my body on the long run somehow, but the fitness trainers will never stop recommending this to me!

But what if you have a hernia plus perhaps a small bowel prolapse? Wouldn’t a bit more protein be good and needed to repair that damage besides just the first things first which is reducing carbs and glycated protein foodstuffs?