The claimEvidence B · meta-analysis
BCAAs beat food protein for building muscle
The evidence
BCAAs supply only 3 of 9 essential amino acids — they ring the start bell without delivering bricks. Complete protein or whey wins in almost every case.
The mechanism, in brief
The body builds protein from twenty standard amino acids, and nine of them it cannot make, so they must come from food. If any essential amino acid is missing while a protein chain is being built, the whole chain stops and the part already assembled is broken down and recycled.
Sources (3)
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
- Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38.