Expert dietitian explains what BCAAs are and the benefits of taking the supplement.
In this video, Elle Kelly a registered sports dietitian looks at whether you really need a BCAA supplement. Alongside whey protein and creatine, BCAAs are one of the most popular supplements, and why wouldn’t they be? Increased muscle growth, improved performance and a reduction in muscle soreness are just some of the promises that BCAAs carry.
Watch this video to find out whether BCAA supplements are a good fit for your training goals.
Still got questions? Let us know in the comments below! ⬇️
Follow Elle on IG: ellekellynutrition 📱
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Chapters
00:00 - What are BCAAs?
01:25 - Benefits
02:45 - Help with DOMs
04:37 - Supplement for vegetarians/vegans
05:49 - Any more BCAA questions?
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What Are BCAAs? Benefits & How They Work | Nutritionist Explains | Myprotein
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References:
Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. [ Ссылка ]
Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86–95. [ Ссылка ]
Kamal Patel. (2022). Branched-Chain Amino Acids. Retrieved from; [ Ссылка ]
Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 134(6 Suppl), 1583S–1587S. [ Ссылка ]
Børsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of applied physiology, 96(2), 674-678.
Stock, M. S., Young, J. C., Golding, L. A., Kruskall, L. J., Tandy, R. D., Conway-Klaassen, J. M., & Beck, T. W. (2010). The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training. The Journal of Strength & Conditioning Research, 24(8), 2211-2219.
Mourier, A., Bigard, A. X., de Kerviler, E., Roger, B., Legrand, H., & Guezennec, C. Y. (1997). Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. International journal of sports medicine, 18(1), 47–55. [ Ссылка ]
