I’m sure that it’s always better to eat real food (steak tastes good). I would be interested in your comment on the Drs. Stephenson & Solon-Biet article form “Nature Metabolism” that BCCA supplementation leads to mood changes and overeating?
I’m not familiar with that article, but BCAAs - especially when consumed as part of a whole protein- tend to increase satiety modestly. This is complicated, of course. Additionally, mood changes associated with single nutrient manipulation is highly unlikely.
I came here to ask about the same article (it was in the news where I’m from). Here is the article (nature.com, paywall). From abstract: “[…] long-term exposure to high BCAA diets leads to hyperphagia, obesity and reduced lifespan.”
In the news article about the article another researcher (professor in nutrition) also connects high intake of BCAAs to type 2 diabetes (the news article does of course not include references), and adds that there isn’t any data that suggests that BCAAs contribute to restitution either. Another dr. in sports science chimes in on that “Nothing points to that BCAA supplements leads to better performance or muscle growth”.
Now, I’m not “smart” enough to fully understand this subject or contest these articles/assertions. Any more input you are able to provide would be greatly appreciated!
The study is in mice. In humans, higher protein diets are associated with higher LBM, lower BF, and increased satiety. Lifespan is not significantly impacted.
I would not recommend supplementing BCAAs free form, but I do not think high protein intakes (which contain BCAAs) are inherently dangerous either.
Got it, thanks. If other research in humans points to positive effects of high protein (and thus “high” BCAA - but not too high, I guess?) diets, it’s weird that these professors and researchers apply the finds in the article to humans that much.
Besides that the study is in mice, is it safe to say that these researchers are looking at an unusually high BCAA intake, more than one would get from a “regular” high protein diet? There’s BCAA in Peri-Rx, and I’ve heard you say you’re a bit on the fence about it.
I don’t think there’s evidence to suggest humans eating high amounts of BCAAs from dietary protein have poor outcomes provided their body weight and body fat are well-controlled.
I don’t think supplementing free form BCAAs are very useful for most folks.
Thank you very much for your input.