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  • shawn0712's picture
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  • Load up on bcaa’s when sick

  • shawn0712   •   Mon, Feb 12th, '18 06:42   •   27 replies, 426 views

I came across this article this morning, and thought it may be of help with all of the sick and can’t train posts lately.
Bcaa’s have been shown to reduce muscle atrophy greatly during periods of inactivity.
It’s worth a read, and maybe it will keep some of the sick people out of the gym a day longer

https://www.t-nation.com/supplements/tip-cant-train-take-this-to-retain-muscle

Comments

  • Pale's picture
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  • Pale
  • 6 months ago

Steroids reduce muscle atrophy too,lol

  • shawn0712's picture
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  • shawn0712
  • 6 months ago
  • @Pale

Lol. True dat. Can’t say I’ve ever heard of a doctor telling a cancer patient to take bcaa’s.

  • leanbulk819's picture
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  • leanbulk819
  • 6 months ago

that was a good read....personally i love bcaas, i drink them all the time. i put them in my water because i find myself having to force myself to finish my water for the day and at least the bcaas make it taste better.

  • GYM SUPPS's picture
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  • GYM SUPPS
  • 6 months ago

Hello Sir,

Really think the importance of supplemets in general is highly overrated. Supplement companies doing their job fairly good and make us spend our funds quick. Nowadays to have a protein shake right after the gym session is more important than actual workout but does everyone really need one? In reality if you hit your macros and calories it will not make any difference however most of us will have one as soon as we put our weights down - so congratulations to supplement companies, job done well, that is called MANIPULATION, we just follow the rest of the society and what we see on TV and magazines.
Only time I would say BCAA will be useful is when you really restricted in your calorie intake and do not want to spike your insulin, probably the contest prep would be the best time.
Only supplement that would be worth your money are creatine, omega oils and amylopectin (vitargo).

Regards

  • Bulkdaddy's picture
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Truth! However I do drink 16oz of egg whites and anywhere between 65 and up grams of Cookie Crisp after a workout.

  • GYM SUPPS's picture
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Sounds good to me, I prefer coco pops though lol

  • giardap's picture
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Leucine doesnt fall into the category you put bcaa's into
also... everything you eat will cause an insulin spike. This is well documented and in the case of bcaa's, very well measured.

You are right in general, with regard to fitness culture, BUT... With regard to hypertrophy and negating muscle atrophy; 2 factors matter... muscle protein balance and muscle protein synthesis.

Bcaa's but in particular leucine can balance protein and commence synthesis fast making it perfect for 1st thing AM to end catabolism quickly with the following 1st am meal bringing up balance quickly.

Secondly in those times when balance dips... for example over long training sessions including HIT (Weights for example) where plasma and muscle glycogen are diminished forst + fast, leaving muscle proteins as the next source of energy.... balance can be restored with supplemental leucine and muscular atrophy prevented during HIT seasions by preventing the use of protein as a source of energy by its conversion to glucose.

Synthesis happens and remains in place for circa 3 hours+/-, with the consumption of circa 20g of quality protein delivering 1.5g approx of leucine, or 1.5g leucine independently. Synthesis commences at those levels and remains in place for the duration independently of excess protein consumption. Excess protein is ultimately wasted or converted/stored... unless it is time delayed to a time where it is needed (egg white can sometimes do that) which is borderlinr impossible to calculate/plan other than to take slow dogesting proteins before bed.

The reality of the world we live in as you pointed out very well, is frustrating... and the protein lie is particularly so.....however, dont dismiss the very well known/studied/proven facts with biased opinion based on your generally well founded frustration with the liars in the supps industry. People who cannot think for themselves and research, are equally at fault for perpetuating the bullshido.

  • dimi4p's picture
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  • dimi4p
  • 6 months ago

Thank for a link.
Think I would rather spend that money on a real good though, maybe some eggs, beef and chicken.
However sometimes when you’re ill you just can’t get that food in, then BCAA might be useful but even then protein powder would probably work out cheaper.

  • 7gothic's picture
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  • 7gothic
  • 6 months ago

I used to completely disregard BCAA's but I have seen a big difference since instituting their use in my regimen. I use them several times a day now.

  • IrishWOLFhound's picture
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X2 same here

  • Dets's picture
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  • Dets
  • 6 months ago

I'm subscribed to a nutritional newsletter run by a former bodybuilder/editor of a major magazine and he posted an article that talked about how BCAA's are found everywhere in high protein diets like ours and that no significant gains were shown when supplementing BCAA's along with meals.

However, he did say that taking BCAA's in the morning right after walking up is the most effective way of using it. I've since taken to only drinking it with my morning coffee or with my morning meal before I take any vitamins. I have no problem drinking regular water all day and would rather not spend 35 bucks per container for the same taste I could get from adding a 2 dollar packet of Crystal Ice to my water.

  • shawn0712's picture
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  • shawn0712
  • 6 months ago
  • @Dets

I’m a firm believer in whole food. I got lucky and the kids brought the flu virus home a couple months ago. If I’d have thought about them, I’d have tried them then. I didn’t think about much but whether or not to go on, and whether or not I cared. Lol. I lost around 12 pounds in 4 days. But I really don’t think it matters. I’ve since gained that back plus some lean mass.
I think more than anything, we let off time get to us, and freak out thinking we are going to lose everything we’ve worked for overnight. And that’s why there are so many sick assholes in the gym spreading their germs around.
If I find myself sick enough to not be able to eat again, I’ll use them. And maybe on hamburger helper night..... my wife loves it, and makes it biweekly at least. She works hard and still finds time to put it on a plate, so I’d never complain, but I still feel dirty afterwards. So maybe just to get through the mental struggle.

  • Dets's picture
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It's cool that she cooks for you, thats great. You've got a battle to fight the flu with your kids around but my friend has managed to conquer that by becoming a complete OCD about washing his hands. He carries around wipes for door knobs. Those close to him think he may be developing a permanent tick with this stuff lmao.

Oh, and on the BCAA stuff, I found the study I cited by the way in case anyone was curious.

https://www.sciencedaily.com/releases/2017/07/170714093757.htm

  • Makwa's picture
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  • Makwa
  • 6 months ago

BCAA's have their place in the arsenal. If you are sick but are still able to eat on a consistent basis you should be fine without them. What I really like about BCAA's is using them to flavor my water. I can't stand drinking plain water and we all know the importance of staying hydrated especially when sick. By getting some tasty BCAA it is much easier to keep up on my hydration. A win win scenario.

  • IrishMack's picture
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  • IrishMack
  • 6 months ago
  • @Makwa

One of my pre workouts I love added bcaa to it, it tastes great so I keep using it.

  • Huggybear1's picture
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  • Huggybear1
  • 6 months ago

Much prefer to use eaa

  • IrishMack's picture
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  • IrishMack
  • 6 months ago

And just in case you cant access powdered bcaa or the pills, have yourself a 4oz chicken breast or 6oz piece of steak, maybe even a 90/10 burger. You get plenty of bcaa from that alone. I think people who read articles like that will lose weight.....in their wallets. I supplemented bcaa in powder form the whole week I took a break from training. Not sure what it was supposed to do but the last time I took a week off being sick I didnt supplement but I made sure I was eating lots of chicken soup and there was zero difference between the two. Experimentation is the key to finding out truth from companies that want your money.

  • shawn0712's picture
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Very well said. I’d rather see whole food sources than anything.
Honestly, I dont supplement anything these days other than a multi vitamin, fish oil, and liver support on cycle. I always bought protein with bcaa’s. I maybe drink 2 shakes a month these days. I don’t notice any difference in my gains or progress. Im approaching that weight where I know my wife is going to start complaining about my snoring again.
But if I were sick enough where I could barely eat, I’d probably dig out the powders.

And after this, I read another study on time off and maximum strength. They tested maximum static force after different amounts of time off, and found that right around 4 days off before any meet or competition increased maximum strength. I think we worry too much when we have any amount of downtime.

  • IrishMack's picture
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Indeed, the week I took off the gym, when I went back I was lifing heavier then normal like it was candy......I paid the price the next few days. I was sore as shit

  • kibby's picture
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I much prefer the natural approach mate......these days there's a pill or potion to "cure" everything.

  • IrishMack's picture
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  • IrishMack
  • 6 months ago
  • @kibby

It should also hold true with people who are sick and always use antibiotics. After a while it wont work anymore. I think suppleme ting bcaa is perfect for people who do not get enough in their diet, and if you are training and lack bcaa, then you arent eating properly to begin with. It works for my wife, because she is a vegetarian and does not eat meat so she uses it to provide her what she is not getting from her regular plant based meals.

Everyone looks for a shortcut, and companies will be there to feed on the un researched.

I took a product once because one of my favorite athletes said it works and was true, I was sceptical but still bought into it. I didnt notice anything change in my body or strength. Now that this athlete is no longer sponsered by the company he renigged and says it does not work. That told me everything I needed to know going forward.

  • kibby's picture
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Nail on the head Mack......everyone is looking for a "quick fix but the truth is there isn't one and there never will be.

The only ones I take are krill oils because I just can't stand any form of seafood.

And liver/kidney support but I know from my own bloods which ones work for me so I stick to them

  • Dr.BroScience's picture
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  • Dr.BroScience
  • 6 months ago

Good read. Perfect timing for such a post

  • basskiller89's picture
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  • basskiller89
  • 6 months ago

I've been slacking on BCAA's, perfect timing and great read brother

  • Calrizzian's picture
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But, have you been eating enough whole food protein? If so, they’re useless. Like Makwa said, they do have their place- I believe drinking them during fasted cardio is one. I use them for the electrolytes and taste to get all my necessary water down a day.

  • basskiller89's picture
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The truth is protein is my hardest struggle. I'm one of the guys that never eats enough protein. I average 150g per day and I guess I'm lucky where my genetics allow me to maintain on sufficient calories alone. I'm going to try and lose 4lbs of fat over the next 6 weeks. I think I'll try the bcaa's during fasted cardio as you mentioned

  • steroidmen's picture
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  • steroidmen
  • 6 months ago

Thanks for the info. I remembered. In life, there are not a few surprises when you have to skip the gym.