营销话术证据 B · meta 分析
BCAA 比食物蛋白更能长肌肉
真相
BCAA 只有 3 个必需氨基酸, 能按响开工铃却不送砖; 完整蛋白或乳清在几乎所有情况下都赢。
机制速览
人体用二十种标准氨基酸造蛋白，其中九种身体造不出来，必须从食物来。合成一条蛋白链时，缺了任何一种必需氨基酸，整条链就停下，已经拼上的部分被拆掉回收。
来源（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.