BCAA formula could lack ingredients needed to tone up

BCAA formula could lack ingredients needed to tone up

Despite promises to give you a gym-honed physique, some protein shakes lack the ingredients necessary to tone muscles, new research reveals.

Although favoured by Instagram-posting celebrities, popular branched-chain amino acids (BCAA) supplements are not all that effective for muscle growth, a study found.  

Yet, taking a whey-based formula doubles a user's muscle response, the research adds.

Study author Professor Kevin Tipton from the University of Stirling, said: 'Athletes interested in enhancing muscle growth with training should not rely on these BCAA supplements alone.' 

Sales of such shakes are booming â€" the sports nutrition market was worth £650 million last year, a rise of 23 per cent on the previous 12 months.

Glamour model Lindsey Pelas frequently praises protein shakes for her figure in her posts

WANT TO BUILD MUSCLE? LOWERING WEIGHTS BOOSTS LEG MUSCLES

Lowering weights has greater benefits than lifting, a study revealed in May.

Training with heavier loads while lowering weights gains greater strength than using the same weight for both lifting and lowering, the study found.

This may be due to the greater mental effort required to control the body while lowering weights, leading to an increase in leg muscle activation, the research adds. 

Study author Dr Simon Walker from the University of Jyväskylä in Finland, said: 'Humans have a greater ability to produce force when lowering a load compared to lifting.'

How the study was carried out 

Researchers from the University of Stirling analysed a group of trained weightlifters.

The study's participants took a BCAA supplement drink in a dose equivalent to 20g of whey protein after a resistance training session. 

Key findings  

Results revealed that the popular muscle-building supplements BCAA do stimulate muscle growth after lifting weights, but are less effective than other alternatives.

Taking a whey protein supplement doubles the muscle response.

This suggests that BCAA formulas alone are not the best way to optimise muscle gains, according to the researchers. 

The findings were published in the journal Frontiers in Physiology. 

Although Lindsey Pelas may rely on such shakes, they are not as effective as whey products

What the researchers say  

Professor Tipton said: 'Amino acids are the building blocks of proteins and the special class of amino acids, known as BCAA, stimulate the muscle growth response.

'These supplements are considered to be an important part of the nutrition plan for many bodybuilders, weightlifters and others seeking muscle growth.

'Our results show that the common practice of taking BCAA supplements in isolation will stimulate muscle protein synthesis - the metabolic mechanism that leads to muscle growth - but the total response will not be maximal because BCAA supplements do not provide other amino acids essential for the best response.

'A sufficient amount of the full complement of amino acids is necessary for maximum muscle building, following exercise. 

'Athletes interested in enhancing muscle growth with training should not rely on these BCAA supplements alone.'

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