A man cooking chicken with eggs, tofu and yoghurt on the counter beside him

Vladimir Primak

Do You Need BCAAs If You Eat Enough Protein?

Most BCAA trials never recorded how much protein their participants ate, which undermines the whole literature. A 2022 review of 24 studies says so directly. Complete protein already contains all...

A woman stretching on the gym floor after training

Brian Steinblock

BCAAs for Muscle Soreness and Recovery

Soreness is the 1 athletic claim for BCAAs that partly survives a systematic review. It comes with 4 separate conditions attached to it. Of 10 trials, 7 found reduced soreness...

A man and a clinician talking in a calm consultation room

Gene C Lentz

BCAA Side Effects and Safety

The best safety numbers for BCAAs come from liver medicine rather than from sport, and they are specific. Nausea and diarrhoea hit 12% against 3% on control. That comes from...

A man at his kitchen table before training with a plain supplement bottle and water

Maria Lentz

BCAA Dosage and Timing

Across 22 studies the daily BCAA dose ranged from 1.5 g to 82 g, which is a 55-fold spread. That is not a field that has agreed on anything. The...

A man at his kitchen counter deciding between three plain unbranded containers

Vladimir Primak

BCAA vs EAA and Creatine

BCAAs supply 3 of the 9 essential amino acids, while EAA products supply all 9 of them. That 1 difference decides most of this comparison. Creatine belongs in a different...

Two ordinary gym-goers, one pressing a barbell while the other spots

Brian Steinblock

Do BCAAs Build Muscle? What the Arithmetic Says

There is a ceiling on what BCAAs alone can do to muscle protein synthesis, and it is about 30% above synthesis. The 1 review that calculated it calls that an...

A man on a gym bench reading the back of a plain unbranded supplement bottle

Maria Lentz

What Are BCAAs? Uses, Evidence, and Honest Limits

The single most cited paper on BCAAs is the one arguing they do not do what the industry says. It found 0 human studies of the 1 question that matters...

Gene C Lentz

Protein Quality: Complete, Incomplete, and Why Leucine Matters

Two foods can list 20 g of protein and do very different things in your body. The difference comes down to 9 essential amino acids and how much leucine the...

Maria Lentz

Protein for Women and Adults Over 50

Protein needs rise with age rather than falling, and after 50 the gap between the RDA and what actually protects muscle widens sharply. Adults over 65 are advised to take...

Vladimir Primak

How Much Protein Per Meal? Timing and Distribution

Aim for 0.4 g of protein per kg of body weight in each meal, across at least 4 meals. For a 75 kg adult that is about 30 g per...

Brian Steinblock

Whey vs Plant Protein: Which Should You Choose?

For most people this decision comes down to 1 question: does dairy agree with you? Once that is settled, the 2 formats differ less than the marketing on either side...

Maria Lentz

Protein for Weight Loss: Keeping Muscle While You Cut

When you lose weight, roughly 20 to 30% of what comes off can be muscle rather than fat. Raising protein to 1.2 to 1.6 g per kg is the single...

Amino Acids & Sports Nutrition

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