BCAAs - Are they worth it?

Branched Chain Amino Acids or BCAAs, are vital components of protein that your body cannot generate by itself. You need to get these from adequate amounts of protein in your diet. 

So you would think that the more protein you take, the bigger the muscles right? Not quite I’m afraid! Your body doesn’t work that way, it just needs the correct nourishment from all of the different food groups. 

The recommended daily amount of protein for a woman is 45g and 56g for men, even though the actual average intake for women is closer to 65g per day and men 88g… so that means most people are getting more than enough protein in their diets. Even elite athletes rarely need to take supplements, the only recommendation would be to increase their protein, but this should be done by a professional and taken by a case by case basis. 

Excellent sources of BCAAs can include:
·     Chicken
·     Fish 
·     Eggs
·     Beans
·     Lentils
·     Nuts
·     Soy Protein 

If you consume a handful of peanuts, this will give you more BCAAs than 10 supplement tablets. And theyre much tastier! 

Brands that offer these supplements claim that they will help to give you the body of your dreams and you will be able to build more muscles… 

There isn’t really a lot of evidence surrounding BCAA supplements, and it is a little bit inconclusive and vague. The only argument is that they can help with levels of Delayed Onset Muscle Soreness, but again if you just eat protein, this will be covered in that! 

So in my opinion, as long as you are eating an adequate amount of protein in your diet, then you do not need to waste your money on these supplements, it does not benefit you. 

Always make sure that you are aware of the supplements you are taking, why you need to take them and make sure that a registered nutritionist or dietician has approved this, otherwise you can end up wasting a lot of money, and sometimes can do more harm than good. 

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