BCAA supplements worth it?

Nutrition Q&A [Moderated]
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I got a free sample of a BCAA supplement from my supplier. It’s a “2:1:1”, leucine, iso-leucine, valine

I’ve read the protein fat (somewhere on the site). I get a good chunk of my protein from plant sources. I’ve started introducing more animal protein sources chicken breast, fish, egg whites, nonfat greek yogurt, etc. because it’s just too hard to hit the protein targets I aim for without them (2g/kg’sh). And I usually take a whey isolate + creatine a day.

So, would something like the BCAA improve the benefit from plant proteins?

The protein FAQ implies animal proteins tend to provide plenty of these on their own. But there’s some indication of less optimal absorption from plant proteins. This lines up with the Sigma Nutrition casts on the same topic.

The BCAA supplement is billed as a pre-work out or ‘spread throughout the day’ supplement, but I was thinking if I had a protein heavy, BCAA light meal (e.g. some seitan / wheat protein). Take this to increase absorption.

Just a thought, it’s ben taunting me from the shelf for a while. :stuck_out_tongue:

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BCAA supplements do not appear to be useful for exercise performance, recovery from exercise, or increasing adaptive rate from exercise in a person consuming enough protein daily. 2g/kg is more than enough protein for all but the hardest training folks in my opinion. 1.6g/kg/day is suitable. Plant proteins provide enough of a the essential amino acids (which include BCAAs) at this dose.

If someone is having an issue hitting their protein, I’d pick whey or similar first, then EAAs second, then BCAAs a distant third.

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Yeah. Wheys been my go to.

I aim for 2.0g/kg. But I don’t sweat it if I come up a little short. Keeps me in the 1.6-2.0 range.

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I like that. Doctor approved (for infotainment purposes only) !