Branched chain amino acids
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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Jim StoppaniEndorsesThe Dr. Vonda ShowIn a protocol Alternative
Older adults can take 5–6 g BCAAs (with leucine:isoleucine:valine at 2:1:1) 15–30 minutes before a meal to overcome age-related anabolic resistance and reach the leucine threshold without high food volume.
“I'll pop about 5 to 6 grams of branch chain amino acids.
TD▶ 25:46Dosage5–6 g BCAAs at 2:1:1 leucine:isoleucine:valine, taken 15–30 min before mealsCaveatsTaking leucine with the meal blunts its absorption; take it beforeCertaintyexplicitpersonal use -
Alternative
BCAA supplements can be used to ensure adequate leucine intake if needed.
“adding whey protein or branched-chain amino acid supplement to your diet
FO▶ 23:30Certaintyhedgedoffhand mention -
BCAAs don't build muscle or strength beyond adequate total protein intake; whey outperforms them.
“BCAAs simply don't build muscle compared to other forms of protein
TD▶ 0:00CaveatsMay have limited utility for vegans with low protein quality, elderly with low intake, or wasting disease patients (though whey/EAAs preferred).Certaintyexplicitstrong warning -
BCAAs are no longer worth supplementing based on evidence over the past decade.
“I can no longer in good conscience recommend them as a dietary supplement
TD▶ 6:20CaveatsSome narrow applications existCertaintyexplicitmild caution -
In a protocol
Attia no longer uses BCAA supplements during workouts; says they've largely fallen out of favor.
“I don't even consume branched chain amino acids anymore
TT▶ 17:00Certaintyexplicitmild caution