Tutorial: How to Waste Money - Buy BCAAs (+ LIVER KING!!)

For most athletes who already eat enough protein, BCAA supplements are largely a waste of money — whole protein sources deliver the same branched-chain amino acids and everything else your muscles need. In this episode, Jerred, Joe, and Ashley break down a systematic review on BCAAs, talk Liver King and influencer culture, and dig into a brutal Meet Yourself Saturday workout.

Key Takeaways

• The episode's bottom line: if you're already hitting your daily protein target, BCAA supplements add little — you get those amino acids from food.
• The hosts walk through a systematic review on oral BCAA supplementation in athletes.
• They also discuss Liver King and how influencers have reshaped fitness on social media.
• This week's Meet Yourself Saturday workout, "Abdominal Snowman," is a test of mental toughness and core endurance.

Episode 171 of The Garage Gym Athlete Podcast is up!

Tutorial: How to Waste Money - Buy BCAAs (+ LIVER KING!!)

This week Jerred, Joe, and Ashley are looking at a study on BCAAs. Are they really that important and should you be supplementing with them? Next, the coaches talk about Liver King and how influencers have changed social media. Lastly, this week's Meet Yourself Saturday is called Abdominal Snowman. This will be a test to your mental toughness and your abs!

What the research says about BCAAs

Branched-chain amino acids — leucine, isoleucine, and valine — are three of the nine essential amino acids, and they play a role in muscle protein synthesis. That role is real, which is why supplement companies market BCAA powders so heavily.

The catch the team highlights is that you don't need an isolated supplement to get them. Any complete protein source — meat, eggs, dairy, whey, or a well-planned mix of plant proteins — already contains these amino acids alongside the full spectrum your body needs to build muscle. The practical takeaway from the episode and the systematic review they reference is that for athletes consuming adequate complete protein, separate BCAA supplements offer little additional benefit. The dollars are usually better spent simply eating enough protein.

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IN THIS 53-MINUTE EPISODE WE DISCUSS:

• BCAAs
• Liver King
• Protein
• Abdominal Snowman
• Supplementation
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper…

If you want to go a little bit deeper on this episode, here are some links for you:

Study of the Week

• Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review

Garage Gym Athlete Workout of the Week

Frequently Asked Questions

Do BCAA supplements actually work?

They aren't useless, but for athletes who already eat enough complete protein they add little. Complete protein sources already supply the same branched-chain amino acids, so a separate BCAA supplement is usually redundant.

Should I take BCAAs if I already hit my protein target?

Generally no. If you're consistently reaching your daily protein goal from food and quality protein powders, the extra cost of isolated BCAAs rarely buys you meaningful results.

What are BCAAs?

BCAAs are the branched-chain amino acids leucine, isoleucine, and valine — three of the essential amino acids your body can't make on its own and that contribute to muscle protein synthesis.

Related reading from Garage Gym Athlete

• Does Beta Alanine Actually Work?
• How to Pick the Right Supplements in a Scary Supplement World
• Fact or Fiction: Supplements to Reduce Soreness

Want coaching that focuses on what actually moves the needle instead of hyped supplements? Become a Garage Gym Athlete and get programming built on real science.

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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred