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Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? - Journal of the International Society of Sports Nutrition
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The branched chain amino acids (BCAAs) are leucine, valine and isoleucine. A multi-million dollar industry of nutritional supplements has grown around the concept that dietary supplements of BCAAs alone produce an anabolic response in humans driven by a stimulation of muscle protein synthesis. In this brief review the theoretical and empirical bases for that claim are discussed. Theoretically, the maximal stimulation of muscle protein synthesis in the post-absorptive state in response to BCAAs alone is the difference between muscle protein breakdown and muscle protein synthesis (about 30% greater than synthesis), because the other EAAs required for synthesis of new protein can only be derived from muscle protein breakdown. Realistically, a maximal increase in muscle protein synthesis of 30% is an over-estimate because the obligatory oxidation of EAAs can never be completely suppressed. An extensive search of the literature has revealed no studies in human subjects in which the response of muscle protein synthesis to orally-ingested BCAAs alone was quantified, and only two studies in which the effect of intravenously infused BCAAs alone was assessed. Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAA infusion. We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
bcaa가 근손실 유발한다는 글 보고 bcaa끊고 2주만에 2킬로 근손실 나서 자료좀 찾아봤습니다
(근손실 원인이 bcaa를 끊어서 그런건지 밥을 적게 먹어서 그런건지, 운동량이 과해서 그런건지는 모르겠네요)
저도 이쪽 전공이 아니기 때문에 제가 이해한대로 적어보겠습니다
1. bcaa만 단독 혹은 많이 섭취하면 안좋다
- 근손실 방지됨
- 근손실 방지보다 근합성 저하가 더 크게됨
- 결국손해
의문점? 얼마만큼이 많은 섭취인가?
2. bcaa랑 다른 단백질이랑 섭취하면 괜찮음
In contrast to the lack of an interactive effect between BCAAs and carbohydrate, BCAAs may enhance the anabolic effect of a protein meal. For example, the addition of 5 g of BCAAs to a beverage containing 6.25 g whey protein increased muscle protein synthesis to a level comparable to that induced by 25 g of whey protein -
- bcaa랑 유청 6g이랑 먹으면 유청 25g먹은 효과가 나옴
제가 내린 결론
1. 다이어트시 근손실방지는 효과 있음(단 린매스업은 어려움)
2. 단독섭취보다 소량의 유청과 함께먹으면 효과 좋음
3. 기타 다른 효과(집중력향상 등)는 없거나 크지 않음
전 유청좀 섞어서 다시 먹을 예정입니다
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닭가슴살에도 달걀에도 프로틴에도 .
섞을 필요가 없습니다.
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