Tutorial: How to Waste Money - Buy BCAAs (+ LIVER KING!!)
The short answer
If you are already eating enough total protein, a BCAA supplement is mostly money you do not need to spend. Jerred, Joe, and Ashley break down a systematic review on branched-chain amino acid supplementation in athletes, then get into the Liver King situation and what it says about trusting fitness influencers.
In this 53-minute episode we discuss
- BCAAs and whether they are worth supplementing
- Liver King and influencer credibility
- Protein and overall supplementation strategy
- Abdominal Snowman
- Tips for Meet Yourself Saturday
- Updates and announcements
Jerred, Joe, and Ashley look 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. It is a test of your mental toughness and your abs.
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Diving deeper
Study of the week:
Garage Gym Athlete Workout of the Week
Want programming and nutrition guidance that skips the supplement hype? Start at Garage Gym Athlete.
Thanks for listening to the podcast, and if you have any questions be sure to add them in the comments below!
To becoming better!
Jerred
Frequently asked questions
Are BCAA supplements worth the money?
For most athletes eating adequate protein, no. Branched-chain amino acids are already present in complete protein sources like whey, meat, eggs, and dairy, so a separate BCAA product is largely paying again for something your food already delivers.
What are BCAAs?
BCAAs are the three branched-chain amino acids: leucine, isoleucine, and valine. Leucine is the one most associated with triggering muscle protein synthesis, which is why BCAA products are marketed around muscle growth and recovery.
Should I take BCAAs if I train fasted?
That is the strongest case anyone makes for them, but it is still a narrow one. If it matters to you, a serving of a complete protein around the session accomplishes the same thing and gives you the full amino acid profile rather than three of them.
What is the Liver King controversy about?
Liver King built a large following around an ancestral eating and lifestyle message, and the physique was presented as the product of that lifestyle. The coaches use it as an example of why a body on the internet is not evidence that the protocol attached to it works.
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