YB
BannerBanner
Reply to post

Looking for BCAA vs wheyprotein/normal diet studies....

Author
m118
Pro-Member
  • Total Posts : 1796
  • Reward points: 2662
  • Joined: 2009/12/22 20:50:06
  • Status: offline
2011/03/29 10:03:43 (permalink)
0

Looking for BCAA vs wheyprotein/normal diet studies....

Of all the BCAA studies i've read, they're usually in the context of protein restriction.
 
Is there any evidence that additional BCAA/leucine in a weightlifter who is not on a protein restricted diet is beneficial?
 
Thanks for the info guys.
 
NB: not in the context of a cut either.

5 Replies Related Threads

    Big Les
    Pro-Member
    • Total Posts : 13585
    • Reward points: 10422
    • Joined: 2001/08/16 23:55:42
    • Status: offline
    Re:Looking for BCAA vs wheyprotein/normal diet studies.... 2011/03/29 11:07:14 (permalink)
    0
    In terms of studies - good luck finding them.
     
    However, as this touches on my own research I will add what I know.
    leucine has an independent anabolic signalling effect and positive effects on protein turnover when measured in studies - and that is regardless of diet protocol and type of athlete.
     
    BCAA's again the evidence there is points to positive effects on protein turnover and some effect on anabolic signalling such as mTor as found with leucine although this is less pronounced.
     
    However, within this context, the best effects are achieved via the addition of leucine to whey and simple carbohydrates post workout in terms of signalling and protein turnover. Notably anti-catabolic effects are not very pronounced for post-workout nutrition with cortisol levels pretty much unaffected, although effects on subsidiary makers of catabolism are present.
     
    If you want references then I can post the entire list if you want - but thats the summary :)
    m118
    Pro-Member
    • Total Posts : 1796
    • Reward points: 2662
    • Joined: 2009/12/22 20:50:06
    • Status: offline
    Re:Looking for BCAA vs wheyprotein/normal diet studies.... 2011/03/29 11:41:43 (permalink)
    0
    ^ so.. just to check:
     
    Leucine postworkout with normal whey and carbs enhances protein turnover
     
    BUT, BCAAs intraworkout would help blunt the cortisol rise?
    Big Les
    Pro-Member
    • Total Posts : 13585
    • Reward points: 10422
    • Joined: 2001/08/16 23:55:42
    • Status: offline
    Re:Looking for BCAA vs wheyprotein/normal diet studies.... 2011/03/29 11:48:32 (permalink)
    0
    m118

    ^ so.. just to check:

    Leucine postworkout with normal whey and carbs enhances protein turnover

    BUT, BCAAs intraworkout would help blunt the cortisol rise?

    Nearly - nothing so far blunts cortisol rises!
    However leucine has a small effect on secondary catabolic signalls and markers, which like anabolism is greater with whey and simple carbs, BCAA's again the effect is much less than leucine.
    m118
    Pro-Member
    • Total Posts : 1796
    • Reward points: 2662
    • Joined: 2009/12/22 20:50:06
    • Status: offline
    Re:Looking for BCAA vs wheyprotein/normal diet studies.... 2011/03/29 11:51:18 (permalink)
    0
    Interesting. Thanks for the info.
     
    So, assuming im training for 60-90 min, you'd hope that cortisol wouldnt be an issue (assuming i'd have a whey protein shake ~30-60min pre), and the most useful time to supplement any additional products would be post workout, how much leucine would you recommend?
    Athlete
    Olympian Member
    • Total Posts : 900
    • Reward points: 10721
    • Joined: 2005/04/26 15:23:53
    • Status: offline
    Re:Looking for BCAA vs wheyprotein/normal diet studies.... 2011/03/29 13:14:24 (permalink)
    0
    IMO phosphatydil serine (sp?) is useful when/if trying to lower cortisol pwo



    Wanna Get BIG And Ripped To The Bone !!
    BOLD AND LOVING IT!
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5