Is this a meme or does it actually work?

Is this a meme or does it actually work?

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If you have a healthy diet and you're not a vegetarian (unless you enjoy drowning in onions and tofu) you don't need to supplement them.

Optimum nutrition protein powder includes BCAA's so as long as you take that it should be more than enough alongside a decent diet.

I was reading the data on supplements at work today, came across BCAA, and it shows it basically has no known benefit over regular food/meat. I think I remember a piece of chicken breast having the equivalent BCAAs of 6 scoops of BCAA supplement

it's a meme you dip

it a probably useless but I add it to my post workout anyway. It’s cheap af

it's literally fucking nothing

To add onto this, the only supplements I read work with evidence to back them up in scientific athletic studies are
- caffeine
- creatine
- glutamine
- beta alanine
- arginine
everything else is either illegal or does nothing

What’s glutamine and arginine do

I'd add citruline
I started taking it as a part of a home made preworkout as apparently it's the main ingredient of all preworkouts and I believe it actually does what it's supposed to do, to some degree

>- glutamine
- beta alanine
- arginine

what are you, fucking retarded?

beta alanine is legit and and if you’re taking creatine then you should definitely be taking it in conjunction since they have a complementary effects.

Glutamine is an amino acid. When you workout you deplete these glutamine stores, supplements bring it out. Studies show is increases anabolic state (muscle building) and decreases soreness from working out. This one has no real effect on performance, just recovery

Arginine/citruline produced a nitric oxide effect. Which incereases bloodflow leading to better pumps, higher anaerobic capacity, higher power output.

I would rank creatine as the #1 supplement to take, it's all benefits. Increase muscle size, power output, cardio capacity list goes on

Citruline is the same as arginine, it's converted into arginine at a better absorption rate that arginine itself. So take citruline instead of arginine for arginine.

What?

thanks user

Creatine > beta alanine > citruline/arginine > glutamine
In order or importance/data backing up the supplement. BCAAs are a waste of money, literally.

What about whey/iso protein?

he said supplements, not food

>better pump=more gains
bro science at it's finest

I don’t doubt it but aren’t the amino acids in BCAA not naturally occurring? And isn’t there studies saying that the 2:1:1 formula promotes muscle growth, reduced soreness, and decreases catabolic? Or is it negligible

Wasn't in the list I was reading. I assume it's classified as a food not a supplement? I mean it's just milk protein in the end

>better pump
>more blood flow into muscles and body
>muscles have more blood and energy
>lift more weight and workout longer and run longer
>more gains
very simple

I read it off uptodate.com a medical research website that costs but I read it for free at work. It said BCAAs were basically worthless in all studies and it literally said eating a chicken breast is more worthwhile than taking BCAAS. That's what the evidence says anyway

bulk supplements are so cheap you’d be dumb not to try and eek out additional gains from them. if I can get a couple more reps in the gym, recover faster/better, and maintain the muscle better because of this shit, even by a small margin, I’ll be happy with the purchase. Of course I’ll never know because I’m not a lab rat but the effects have been shown to take place

fair enough. it’s still cheap af and I just toss a scoop into my shake after a lift

If you can afford it go for it, if it works for you I can't tell you it doesn't work

lads quick question here, start cutting calories for my bulk, can i replace my whey with this ? just 2 scoops of bcaas instead of a protein shake with a scoop of creatine and a banana.

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mate why the fuck would you not want the protein? You should be consuming even more protein on a cut. Mix your shake with water or almond milk.

what the other user said. shakes become my best friend on a cut since calorie to protein ratio is almost 1:1. 50g protein for 220 calories is just too valuable

You forgot taurine

if you are giving money for nothing than give me some money

I am a vegetarian and don't need to supplement them.

healthyeating.sfgate.com/foods-high-bcaas-10382.html

Even if I did, they're in whey.

Both, it works, but it's a meme because whey contains BCAA

Not carnitine?

Just use whey or consume complete proteins.

it is easier for me to gain muscle while cutting whenever i have bcaa, but maybe that just means i dont eat enough protein to begin with.

Whey contains BCAA

I want to take beta alanine but I keep hearing it can fuck up your neurotransmitters or cause some issues in the long term unless u balance with taurine. Is this true?

I keep some for when i'm hungover. Totally useless if you have enough protein from other sources.