My Thoughts: If you are consuming a sufficient quantity of protein there is no need for BCAA supplementation (from a physiological standpoint). It is hard to get this point across to athletes who have been supplementing with BCAAs for the past 5-6 years (or longer). Dietary Supplementation seems to offer a psychological benefit to some athletes (because that’s what they have always done and many don’t like change). If this is the case BCAAs may be beneficial.
Avant Research
About the Contributors
Marc McDougal is the President of Evolution Training Concepts, a company that takes cutting edge training and nutrition practices into the corporate environment. Marc studied exercise and sports science at Colorado State University, and has been working in the training/strength coaching field since 1997. He is an experienced fitness writer, with many published articles in the area of strength training, nutrition, rehab, and performance enhancement. Not only has Marc published articles in numerous fitness magazines and webzines, but he also gives seminars to high school and college athletes on performance enhancement; and has been interviewed on BodybuildingRadio.com, appeared in a television interview about his nutrition methods.
Jamie Hale is the author of Knowledge and Nonsense: the Science of Nutrition and Exercise. Visit his site at www.maxcondition.com
Bryan Haycock, MS is widely recognized as the creator of hypertrophy specific training (HST). HST arose out of the latest in muscle cell research and has rapidly gained a worldwide following. Bryan is also a well-know writer/speaker in the bodybuilding industry and has gained an exceptionally strong reputation for his expertise in the nutrition and exercise physiology fields. He has a masters in exercise physiology, has served as an NPC judge, and has been certified through the NSCA (CSCS) and ACE.
Justin Harris is a top national bodybuilding champion and nationally qualified powerlifting champion with an elite classification at 275 lbs. He is the owner of Troponin Nutrition and Troponin supplements (www.troponinnutrition.com and www.troponinsupplements.com) and is sponsored by Optimum Nutrition, American Bodybuilding, EliteFTS, and True Protein. He has a degree in exercise science and echocardiography and has been published at MuscularDevelopment.com. He’s also been featured in Ironman Magazine and is seen each month in Flex, Muscle and Fitness, and Muscular Development. Justin is the nutritional editor of Great Lakes Fitness Extreme (www.xtrememusclemag.com) and has been featured on the cover of Optimum Lifestyles, American Hardline, and Great Lakes Fitness Extreme magazines. To contact Justin or one of his nutritionists, visit www.troponinnutrition.com or www.musclemayhem.com (his competitor’s forum) or email him at troponin@troponinnutrition.com.
Dan Moore is the founder of MaxStimulation (http://max-stimulation.hypertrophy-research.com/) and Hypertrophy-Research.com (http://hypertrophy-research.com/). He is recognized worldwide as one of the leading authorities on hypertrophy research. Dan served as primary research associate for Jamie Hale’s book, Protein Essentials.
Martin Berkhan has pioneered the concept of intermittent fasting in combination with weightlifting in order to improve body composition. The diet has sparked controversy and is the antithesis of the traditional, high meal frequency diets usually employed by bodybuilders. Martin is a personal trainer and magazine writer living in Sweden. He has a bachelor’s degree in medical sciences and education with a major in public health sciences. For more information about his diet approach, visit www.leangains.blogspot.com.
Alan Aragon has over thirteen years of success in the fitness field. He earned his Bachelors and Masters of Nutritional Science with top honors. Alan is a continuing education provider for the Commission on Dietetic Registration, the National Academy of Sports Medicine, the American Council on Exercise, and the National Strength and Conditioning Association. Visit his website at www.alanaragon.com.
Layne Norton is a IFPA and NGA professional. For more information, visit www.physiquescience.com.
References
1. Koopman R, Wagenmakers AJ, Manders RJ, Zorenc AH, Senden JM, Gorselink M, Keizer HA, van Loon LJ (2005) Combined ingestion of protein and free leucine with carbohydrate increases post-exercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab 288(4):E645–53.
2. Norton LE, Layman DK, Garlick PJ, Brana D, Anthony TG, Zhao L, Devkota S, and Walker DA (2007) Translational controls of skeletal muscle protein synthesis are delayed and prolonged associated with ingestion of a complete meal. Experimental Biology meeting abstracts [on CD-ROM], abstract #694.6.
3. Bohe J, Low JF, Wolfe RR, Rennie MJ (2001) Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids. J Physiol 532(Pt 2):575–9.