Sippin on BCAA powder

[JD52]

Anyone else Sips on a BCAA drink throughout the day ? Any benefits ? I just got a bucket of some GNC BCAA sour apple. Taste great.

 

[_Endure_]

I guess if you were fasting or running a hard cut it might keep you from going cantabolic through the day. Otherwise don't really see a huge benefit to drinking them all day. Intra workout or post workout yeah.

 

[The Solution]

Anyone else Sips on a BCAA drink throughout the day ? Any benefits ? I just got a bucket of some GNC BCAA sour apple. Taste great.

No benefit to sip on it all day.
it would be best to use as a bolus between meals spaced 4-6 horus apart
or else you are constantly elevating MPS which is doing more harm then good. It is best to let your levels baseline before being spiked again. Layne Norton has a great PDF on this and what is optimal from a MPS Standpoint.

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass - Download as a PDF or view online for free

www.slideshare.net

A few situations where they may have some merit.

1) Training fasted and used prior to fasted training (which really does not make it fasted training anymore)
http://www.leangains.com/2010/04/leangains-guide.html

2) Between meals spaced 4-6 hours apart as a bolus to help maximize MPS (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/

3) Used at a meal where there is use of incomplete protein sources to help reach 3-5g leucine in a sitting to maximize MPS. Say if you had a meal of rice and beans, and needed more complete protein. Another example. You eat a cheese pizza and need more protein/bcaa's to help reach an adequate amount of leucine you would add BCAA's to that meal.

When you don't need BCAA's:
1) If your training fed.. Food is overlapping into the post-workout period, so eating a meal and then sipping on BCAA's shortly after constantly is elevating MPS, and never allowing it to reach baseline or to its refractory stages.

2) Sipping on them all day. Totally pointless, that is like eating chicken every 10 minutes.
I will quote Mr. Cooper on this one:

"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."

In the grand scheme of things, if you are reaching a protein requirement of 1-1.5g of protein a day, and spreading our your meals evenly (every 3-5 hours) the need for a BCAA would be minimal. Especially since most people use a whey protein powder to help reach their protein intake which has a full AA Profile (or should), but we know how companies like to cut corners in the industry.

 

[Marcia]

I have done this occasionally in a pinch just to give my water a little flavor but never full “dosage” amounts. Maybe a little over one scoop for the whole gallon.

 

[JD52]

No benefit to sip on it all day.
it would be best to use as a bolus between meals spaced 4-6 horus apart
or else you are constantly elevating MPS which is doing more harm then good. It is best to let your levels baseline before being spiked again. Layne Norton has a great PDF on this and what is optimal from a MPS Standpoint.

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass - Download as a PDF or view online for free

www.slideshare.net

A few situations where they may have some merit.

1) Training fasted and used prior to fasted training (which really does not make it fasted training anymore)
http://www.leangains.com/2010/04/leangains-guide.html

2) Between meals spaced 4-6 hours apart as a bolus to help maximize MPS (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/

3) Used at a meal where there is use of incomplete protein sources to help reach 3-5g leucine in a sitting to maximize MPS. Say if you had a meal of rice and beans, and needed more complete protein. Another example. You eat a cheese pizza and need more protein/bcaa's to help reach an adequate amount of leucine you would add BCAA's to that meal.

When you don't need BCAA's:
1) If your training fed.. Food is overlapping into the post-workout period, so eating a meal and then sipping on BCAA's shortly after constantly is elevating MPS, and never allowing it to reach baseline or to its refractory stages.

2) Sipping on them all day. Totally pointless, that is like eating chicken every 10 minutes.
I will quote Mr. Cooper on this one:

"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."

In the grand scheme of things, if you are reaching a protein requirement of 1-1.5g of protein a day, and spreading our your meals evenly (every 3-5 hours) the need for a BCAA would be minimal. Especially since most people use a whey protein powder to help reach their protein intake which has a full AA Profile (or should), but we know how companies like to cut corners in the industry.

thanks. That a very interesting information. I guess I’ll stick to 1 BCAA drink between meals that are not heavy in protein/bcaa ?

 

[The Solution]

thanks. That a very interesting information. I guess I’ll stick to 1 BCAA drink between meals that are not heavy in protein/bcaa ?

Are you meeting protein in a 24 hour period (though whole foods/whey) If you are... 0 point in doing so or using BCAA
BCAA = Free forms of protein that still contain calories.
So there would be no need to.

 

[GQdaLEGEND]

not thoughout but will have 2-3 drinks a day with meals or whenever im craving soda/sugary drinks

 

[JD52]

Are you meeting protein in a 24 hour period (though whole foods/whey) If you are... 0 point in doing so or using BCAA
BCAA = Free forms of protein that still contain calories.
So there would be no need to.

I have roughly around 4 meals a day. 20g protein whey in the morning. Then another 20g later in the day. Between meals.

 

[The Solution]

I have roughly around 4 meals a day. 20g protein whey in the morning. Then another 20g later in the day. Between meals.

how much do you weigh?
How much protein are you getting in the 24 hour period?
If you are meeting around 1g/lb you won't need additional BCAA

Example -- You weigh 150 pounds and get 150g of protein from food/whey

 

[JD52]

how much do you weigh?
How much protein are you getting in the 24 hour period?
If you are meeting around 1g/lb you won't need additional BCAA

Example -- You weigh 150 pounds and get 150g of protein from food/whey

I weight 195lbs. With my busy work schedule(Automotive Shop) getting down high amounts of protein(foods) is a little challenging. Protein Powder & Whole Food i May be getting around 150g at the most if not less

 

[The Solution]

I weight 195lbs. With my busy work schedule(Automotive Shop) getting down high amounts of protein(foods) is a little challenging. Protein Powder & Whole Food i May be getting around 150g at the most if not less

I would advise eating larger meals (based off work schedule) and using shakes to help fill the gap. Should make it cake to reach 195g a day

If you did 3 Meals around 40g (120g Protein)
2 Shakes of 40g (80g Protein)
That would cover your bases.

 

[JD52]

I would advise eating larger meals (based off work schedule) and using shakes to help fill the gap. Should make it cake to reach 195g a day

If you did 3 Meals around 40g (120g Protein)
2 Shakes of 40g (80g Protein)
That would cover your bases.

perfect. So no need for adding in a drink of BCAA if I can stick to that intake. And if I Cant for some reason that day I can drink a bcaa drink ?

 

[The Solution]

perfect. So no need for adding in a drink of BCAA if I can stick to that intake. And if I Cant for some reason that day I can drink a bcaa drink ?

Correct
if meeting protein intake BCAA's are just additional protein, and if you sip on them all day (as per my first post) there is no benefit.

 

[JD52]

Correct
if meeting protein intake BCAA's are just additional protein, and if you sip on them all day (as per my first post) there is no benefit.

thank you so much for the information.

 

[Aleksandar37]

No benefit unless you just enjoy the flavor

 

[N2ofusion]

I like to do this during fasting

I don’t eat until 4:00 or 5:00. So if I workout around 1:00 or 2:00, I like 2-4 scoops afterwards. Also keeps hunger off without any digestive side effects. This can’t be any worse than a protein shake

 

[The Solution]

I like to do this during fasting

I don’t eat until 4:00 or 5:00. So if I workout around 1:00 or 2:00, I like 2-4 scoops afterwards. Also keeps hunger off without any digestive side effects. This can’t be any worse than a protein shake

Well sipping BCAA's during fasting is not fasting
BCAA's have calories and protein, therefore it's technically not really "Fasted"

 

[N2ofusion]

Well sipping BCAA's during fasting is not fasting
BCAA's have calories and protein, therefore it's technically not really "Fasted"

Fair point. I just don’t really have uninterrupted time to eat during the day and I can always bring a BCAA drink with me.

 

[The Solution]

Fair point. I just don’t really have uninterrupted time to eat during the day and I can always bring a BCAA drink with me.

You could replace that BCAA with a scoop of whey, and get a full amino acid spectrum.
Fasting will not yield a major difference in the 24 hour period as long as total calories/macros are met for your goal. In the end, it is a personal preference.

 

[Monte Brogan]

No benefit to sip on it all day.
it would be best to use as a bolus between meals spaced 4-6 horus apart
or else you are constantly elevating MPS which is doing more harm then good. It is best to let your levels baseline before being spiked again. Layne Norton has a great PDF on this and what is optimal from a MPS Standpoint.

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass - Download as a PDF or view online for free

www.slideshare.net

A few situations where they may have some merit.

1) Training fasted and used prior to fasted training (which really does not make it fasted training anymore)
http://www.leangains.com/2010/04/leangains-guide.html

2) Between meals spaced 4-6 hours apart as a bolus to help maximize MPS (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/

3) Used at a meal where there is use of incomplete protein sources to help reach 3-5g leucine in a sitting to maximize MPS. Say if you had a meal of rice and beans, and needed more complete protein. Another example. You eat a cheese pizza and need more protein/bcaa's to help reach an adequate amount of leucine you would add BCAA's to that meal.

When you don't need BCAA's:
1) If your training fed.. Food is overlapping into the post-workout period, so eating a meal and then sipping on BCAA's shortly after constantly is elevating MPS, and never allowing it to reach baseline or to its refractory stages.

2) Sipping on them all day. Totally pointless, that is like eating chicken every 10 minutes.
I will quote Mr. Cooper on this one:

"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."

In the grand scheme of things, if you are reaching a protein requirement of 1-1.5g of protein a day, and spreading our your meals evenly (every 3-5 hours) the need for a BCAA would be minimal. Especially since most people use a whey protein powder to help reach their protein intake which has a full AA Profile (or should), but we know how companies like to cut corners in the industry.

Very interesting. If you swap BCAAs for EAA, does the above logic still hold up? Thanks.

 

[Iwilleattuna]

Certain brands of bcaa’s bloat me, so I assume there’s an insulin response with them.

 

[The Solution]

Very interesting. If you swap BCAAs for EAA, does the above logic still hold up? Thanks.

I would still see no need to truly dose between meals (besides personal preference).
Most people "Should" and can easily reach 1g/lb via whole food and whey, but yes you could do this.

 

[Monte Brogan]

I would still see no need to truly dose between meals (besides personal preference).
Most people "Should" and can easily reach 1g/lb via whole food and whey, but yes you could do this.

Thanks, brother. Great insight, as always.

 

[djbombsquad]

No benefit to sip on it all day.
it would be best to use as a bolus between meals spaced 4-6 horus apart
or else you are constantly elevating MPS which is doing more harm then good. It is best to let your levels baseline before being spiked again. Layne Norton has a great PDF on this and what is optimal from a MPS Standpoint.

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass - Download as a PDF or view online for free

www.slideshare.net

A few situations where they may have some merit.

1) Training fasted and used prior to fasted training (which really does not make it fasted training anymore)
http://www.leangains.com/2010/04/leangains-guide.html

2) Between meals spaced 4-6 hours apart as a bolus to help maximize MPS (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/

3) Used at a meal where there is use of incomplete protein sources to help reach 3-5g leucine in a sitting to maximize MPS. Say if you had a meal of rice and beans, and needed more complete protein. Another example. You eat a cheese pizza and need more protein/bcaa's to help reach an adequate amount of leucine you would add BCAA's to that meal.

When you don't need BCAA's:
1) If your training fed.. Food is overlapping into the post-workout period, so eating a meal and then sipping on BCAA's shortly after constantly is elevating MPS, and never allowing it to reach baseline or to its refractory stages.

2) Sipping on them all day. Totally pointless, that is like eating chicken every 10 minutes.
I will quote Mr. Cooper on this one:

"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."

In the grand scheme of things, if you are reaching a protein requirement of 1-1.5g of protein a day, and spreading our your meals evenly (every 3-5 hours) the need for a BCAA would be minimal. Especially since most people use a whey protein powder to help reach their protein intake which has a full AA Profile (or should), but we know how companies like to cut corners in the industry.

If it’s leucine at up to 5 grams maybe one to two scoops of eaa may be fine if it’s with in your daily aminos . Or else it’s just going to wasted as energy I personally would just make a 50 grams amino acid drink And sip in between meals if food is a issue but I wouldn’t just use leucine and the other two .

 

[The Solution]

If it’s leucine at up to 5 grams maybe one to two scoops of eaa may be fine if it’s with in your daily aminos . Or else it’s just going to wasted as energy I personally would just make a 50 grams amino acid drink And sip in between meals if food is a issue but I wouldn’t just use leucine and the other two .

That doesn't make any sense to just sip on aminos between meals. You are constantly elevating MPS and never allowing it to reach its refractory period (Baseline).

If that is the case and can just sip on a whey shake all day long in a gallon jug (full amino acid spectrum), but there really is no true benefit to doing that. At the end of the day sipping on amino acids (which is protein) will still illicit caloric value, but not benefit muscle protein synthesis. You are better off spacing meals apart and using them between them as a bolus. (meals 4-6 hours apart and dosed BCAA Between)

But honestly, it isn't hard to reach 1g/lb of protein from whole food or whey protein, which is always going to be the best option and it saves yourself from buying an additional product. If you have them (BCAA) and got them super cheap to flavor your water have at it, but there really isn't a major benefit in doing so.

 

[djbombsquad]

It’s like having 5-6 meals just some of it would come from liquid . If 5 grams is the limit then as you get bigger does that change ? Or it’s still 5 grams weather or not your 150lbs or 230 correct ? 5 grams of leucine is the max per hour .

 

[Resolve10]

It’s like having 5-6 meals just some of it would come from liquid . If 5 grams is the limit then as you get bigger does that change ? Or it’s still 5 grams weather or not your 150lbs or 230 correct ? 5 grams of leucine is the max per hour .

Did you read what Solution posted at all? Sipping between meals isn't the same as eating.

Also are you asking a question or making a statement? 5g isn't some magic number. I don't feel like looking for the specific number and it depends on "for what" but yes the more muscle mass you have the higher the leucine threshold will be.