Continuing the topic of experts thoughts on BCAA. This is a fragment of interview with Stuart Phillips. His research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover.
Do you feel that branched chain amino acid supplements are of any value to the typical lifter who already consumes a very protein-rich diet?
In short, no! The evidence on BCAAs is remarkably weak as to their positive effects and they are not anabolic. They may be mildly anti-catabolic if you’re in negative energy balance, however, protein (especially whey) is going to be both anabolic and anti-catabolic. Bottom line, if you’re taking in adequate protein then BCAA are a complete waste of money IMO!
Read full text of interview here.