A personal trainer says taking BCAAs, supplements popular with fitness influencers, is a waste of time — here's the simple thing you should do instead

Rather than spend the time, effort, and money buying and consuming components of nutrients isolated into a highly profitable and marketable product thinking it’s going to be the difference in their body composition or performance, people should focus on improving their diet and training regime - Max Lowery

 BCAA supplements are just hype – here’s a better way to build muscles

So where muscle building is the goal, we support the “food first” approach recommended by the Sports and Exercise Nutrition Register. This means sticking with foods unless you’re struggling to find time to hit the necessary protein levels – in which case, a quick whey shake may be a convenient and effective alternative. Consuming protein-rich foods also contributes to the daily nutritional needs for a range of minerals and vitamins – something often lacking in supplements. Sticking with food will also help you avoid the risk of consuming a “banned” substance through supplementation.

 BCAA supplements can enhance your fitness routine, but should you take them?

Here’s what the science says about what branched-chain amino acids actually do.

BCAA supplements: Helpful or hype? Experts sound in on the popular fitness product

If you’re taking them hoping for a miracle, you may want to check in with the research.

Can BCAA's and/or glutamine improve strength? https://www.mcgill.ca/oss/article/health-supplements-you-asked/can-branched-chain-amino-acids-bcaa-andor-glutamine-improve-strength-and-lead-muscle-formation-and Despite a lack of scientific evidence to support glutamine supplementation, many athletes and bodybuilders prefer to continue its use in hope that dramatic muscle building effects may magically appear. Since glutamine is a naturally occurring amino acid, it is believed to be a safe supplement.

Basically, the effectiveness of BCAA supplementation is still under scrutiny, and athletes should be aware of the false-marketing claims regarding BCAA benefits for enhancing athletic performance. Despite the limited evidence for BCAA supplementation, many athletes and body-builders tend to rely on supplements in order to gain an edge on training.

Can these trendy supplements really boost your workout?

It’s the supplement that’s suddenly in every fitness freak’s gym bag. Branched-chain amino acid supplements (BCAAs) are trending among health nuts, who claim they increase muscle growth from exercise, decrease post-workout soreness and boost energy. But experts are divided.

The Best Time To Take BCAA Supplements

Want the benefits of taking BCAAs but not sure about the right time to take your BCAA supplement? Get all the BCAA facts here! The unpleasant truth about BCAAs is that most of them are made from animal hair, claws, and hooves.

Why You Should Consider BCAA Supplements

While initial research into branched chain amino acids, or BCAA supplements, might come off as something just for “gym rats” or extreme athletes, don’t write them off completely if you’re a runner, biker, hiker or other outdoor adventurer. It turns out that these essential amino acids can benefit many – if not all – who exercise on a regular basis.