BCAAs throughout the day

[CorpKiller]

Who sips BCAAs through the day? I am cutting right now and stay in a caloric deficit. I get enough protein but was wondering if I added an additional amount of these during the day. I wouldn't be going over the recommended serving amount of the type I am using. Basically a 32 ounce Gatorade bottle with four servings. Try to finish the bottle before the end of the day.

 

[celliem]

Who sips BCAAs through the day? I am cutting right now and stay in a caloric deficit. I get enough protein but was wondering if I added an additional amount of these during the day. I wouldn't be going over the recommended serving amount of the type I am using. Basically a 32 ounce Gatorade bottle with four servings. Try to finish the bottle before the end of the day.

I drink them in the am before my morning run and again in the evening intraworkout.

 

[Kha0s]

I used to drink them when cutting as well havent in a while but I may start again once its time to slim down

 

[danielmoo]

You don't want to do this. Muscle protein synthesis benefits from a refractory period which drinking BCAAs all day would prevent.

 

[larrybailey]

I only drink them during my workout, which improves my recovery in between sets.

 

[Admin]

I would say the only benefit of doing this is if you were doing a keto type diet. Otherwise if you're getting enough protein, it won't do much of anything.

 

[The Solution]

I only drink them during my workout, which improves my recovery in between sets.

Who sips BCAAs through the day? I am cutting right now and stay in a caloric deficit. I get enough protein but was wondering if I added an additional amount of these during the day. I wouldn't be going over the recommended serving amount of the type I am using. Basically a 32 ounce Gatorade bottle with four servings. Try to finish the bottle before the end of the day.

You don't want to do this. Muscle protein synthesis benefits from a refractory period which drinking BCAAs all day would prevent.

This is correct.
0 point in doing so. That is the equivilent of eating chicken every 10-15 minutes. Does it have any benefit? Absolutely not. BCAA's are free forms of protein, if you are meeting protein intake in the 24 hour period the need to sip on more protein doesn't benefit you.

From a MPS (Muscle Protein Synthesis Standpoing) it makes 0 sense. You are constantly elevating it. The goal is to allow protein levels to reach their baseline before being spiked again. If you were to use BCAA's between meals they should be dosed as a bolus between meals 4-6 hours apart for Maximum Muscle Protein Synthesis

http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/
http://www.slideshare.net/biolayne/optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass
Podcast:
https://www.biolayne.com/blog/news/episode-2-of-muscle-college-radio-muscle-protein-synthesis/
Protein Info:
https://www.biolayne.com/coaching/faq/part-d-protein-info/

I will quote Mr Cooper about sipping BCAA's all day:

"Don't fall for the "it's a great replacement for sugary drinks" argument. BCAAs are 6 calories per gram, and when sipped in an all day fashion, contribute heavily to both an insulin response and gluconeogenesis. Sipping on BCAA’s takes away from MPS (Muscle Protein Synthesis) as levels never get a chance to reach refractory stages before being spiked again The net effect is increased insulin and blood sugar. So when you sip on BCAAs instead of sugary drinks...you replace blood sugar with insulin."

Save your money and stop sipping on BCAA's all day long.

 

[LeanEngineer]

I know people who do this. I'm not sure how much benefit they get from it but if your diet is on point you probably won't get much benefit since you're already getting the aminos from food. I would say if you're trying to cut and in a caloric deficit drinking aminos throughout the day may be beneficial in terms of drinking it when you get hungry instead of eatting.

 

[MuscleResearch]

I agree, waste of time. Only excuse I've seen is mentioned above to keep your water intake up by having it flavored.

 

[larrybailey]

When cutting,I train in a fasted state and can train harder and longer on BCAA's and that's a fact. I came off for a week and couldn't even get through my workout. Now the one I use does have Glutamine in it so maybe that's it but something on it keeps me from fatigue

 

[The Solution]

When cutting,I train in a fasted state and can train harder and longer on BCAA's and that's a fact. I came off for a week and couldn't even get through my workout. Now the one I use does have Glutamine in it so maybe that's it but something on it keeps me from fatigue

Glutamine is not what is causing you to train longer and harder. Glutamine will only help digestion aid . It will have 0 impact on your performance or strength. That my friends is the placebo effect at its finest

"Supplemental glutamine would only benefit us if our intracellular muscle glutamine concentrations were depleted. There are numerous studies that indicate no intracellular muscle glutamine depletion whatsoever following extensive exercise, but even if we do experience some glutamine attenuation.... we are still producing it within us, and getting it through our diet.


In healthy adults, dietary consumption of glutamine has been estimated to be around 5 grams per day (3). Foods such as meat, fish, dairy products, eggs, beans, cabbage, spinach, parsley, beets, ect. are all common sources. A single 3-oz serving of meat contains around 3-4 grams of glutamine. (4)


Now let's add on top of all that, the fact that an average 50 gram protein shake, there's about 4.5+ grams of glutamine. So for a 150 lb individual at only 2 protein shakes a day, that's around 9-10 grams of supplemental glutamine. "


"addition of glutamine did not affect whole-body protein synthesis post-exercise. The rate of MPS was not different between trials. The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis"


"glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."


"short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men."


"Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal"


"although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression."


http://jap.physiology.org/content/93/3/813
http://jn.nutrition.org/content/132/9/2580.full.pdf
http://gut.bmj.com/content/45/1/6.full
http://www.ncbi.nlm.nih.gov/pubmed/17111006
http://www.ncbi.nlm.nih.gov/pubmed/11834123
http://www.ncbi.nlm.nih.gov/pubmed/10410846
http://www.ncbi.nlm.nih.gov/pubmed/12183472

 

[CorpKiller]

Thanks everyone. I appreciate all the feedback and posted links.

 

[Admin]

When cutting,I train in a fasted state and can train harder and longer on BCAA's and that's a fact. I came off for a week and couldn't even get through my workout. Now the one I use does have Glutamine in it so maybe that's it but something on it keeps me from fatigue

Glutamine might have some benefit to individuals over 40 in terms of recovery.

 

[larrybailey]

Glutamine might have some benefit to individuals over 40 in terms of recovery.

That makes sense then, I am 46 and can tell when I am on it.

 

[Young Gotti]

i love bcaa's as much as the next guy but never sipped them throughout the day....use them intra workout only.....I've also used an amino drink to compliment a meal that doesn't contain as much protein as I would want but other than that theres really no point in just continueing to drink them

 

[MARK_]

I drink Humapro throughout the day

 

[AntM1564]

You don't want to do this. Muscle protein synthesis benefits from a refractory period which drinking BCAAs all day would prevent.

This is correct.
0 point in doing so. That is the equivilent of eating chicken every 10-15 minutes. Does it have any benefit? Absolutely not. BCAA's are free forms of protein, if you are meeting protein intake in the 24 hour period the need to sip on more protein doesn't benefit you.

From a MPS (Muscle Protein Synthesis Standpoing) it makes 0 sense. You are constantly elevating it. The goal is to allow protein levels to reach their baseline before being spiked again. If you were to use BCAA's between meals they should be dosed as a bolus between meals 4-6 hours apart for Maximum Muscle Protein Synthesis

http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/
http://www.slideshare.net/biolayne/optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass
Podcast:
https://www.biolayne.com/blog/news/episode-2-of-muscle-college-radio-muscle-protein-synthesis/
Protein Info:
https://www.biolayne.com/coaching/faq/part-d-protein-info/

I will quote Mr Cooper about sipping BCAA's all day:

"Don't fall for the "it's a great replacement for sugary drinks" argument. BCAAs are 6 calories per gram, and when sipped in an all day fashion, contribute heavily to both an insulin response and gluconeogenesis. Sipping on BCAA’s takes away from MPS (Muscle Protein Synthesis) as levels never get a chance to reach refractory stages before being spiked again The net effect is increased insulin and blood sugar. So when you sip on BCAAs instead of sugary drinks...you replace blood sugar with insulin."

Save your money and stop sipping on BCAA's all day long.

If people beyond these two posts are still inclined to drink BCAA all day, my mind is blown.

 

[compan]

Great info ^

 

[CorpKiller]

Yeah, I decided against drinking them throughout the day.

 

[IFBBBradRowe]

Bob provided plenty of evidence against this. Its still has a caloric effect and if you are on a well balanced diet, you will get no benefit from them. I use BCAA/EAA mix pre morning cardio and again before/during training. I also do not eat within a 3hr window of training so I am as Bob mentioned in a deficit at that time and BCAA/EAA are beneficial. I just use MIO if I need some flavor to drink enough water.

 

[Whitestang]

Never have and never will use them