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
人体使用 20 种标准氨基酸, 按必需性分两类。
来源（2）
- 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.