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Muscle-Building Workout and Diet


Hi, it’s Dr Sam Robbins, I get asked a lot of questions about BCAA’s. Such as this one I received just yesterday: “Doc, I want to take some BCAA to my pre
and post workout, so I can gain more muscle and also lose fat, how many grams should I
take? Also, does the stuff even work? I trust you, so please be honest because it
can get expensive. I wanted to take 5 grams, what do you think?” So, I’ll keep today’s topic short because
BCAA aren’t new and there isn’t anything really special about them. First, BCAA’s consists of 3 amino acids
– leucine, isoleucine and valine. And of the 3, leucine is the most important
one for building muscle and losing fat. BCAA can be both anabolic and anti-catabolic
at the same time. When used at correct dose, they can raise
GH (anabolic) and insulin (anti-catabolic). Additionally, when taking BCAA prior to a
workout and during as well, can help increase testosterone levels post workout.1 Thus, the main benefits are from positive
hormonal changes. However, many of these studies, facts and
figures are based on HIGH doses of BCAA’s. About 0.2 grams per lb of bodyweight. Thus, if you weigh 200 lbs, you need about
40 GRAMS of BCAA’s to get the full benefits. That’s VERY expensive and a total rip off
in my opinion. So if you aren’t going to take that big
of a dose, don’t bother. And yes, I’ve tried this high of a dose
and it’s disgusting and it made me light headed… But I did feel some benefits and more energy. And I’ve also used 5-10 grams of BCAA and
haven’t noticed much of anything. Certainly nothing to justify the high costs. And I did all of this for at least a month
to see what I would actually see and feel. Like I said, BCAA are nothing new and in the
early 90’s the magazines advertised how amazing they were… Just as they still are doing now. In fact, I remember when HMB came to the market,
which is a metabolite of leucine – the most powerful amino of the BCAA’s HMB is clinically proven to help build muscle
and so forth. And I’ve tried high doses of this when I
worked with EAS in the 90’s. Still, nothing amazing happened, certainly
NOT at the regular doses. But if you want to take BCAA, I suggest you
simply take 25-50 grams of a good whey protein isolate. And I made a video about this before and I’ll
give you the link to that in a minute. 25 grams of whey protein has about 5 grams
of BCAA. PLUS, you get all the other amino acids as
well (essential and non-essential). And it’s at a fraction of the price of BCAA’s. So instead of taking 10 grams of BCAA, take
50 grams of a good quality whey protein isolate. Mix it up, maybe even add in 5 grams of glutamine
in it. Then slowly sip some of it before, during
and after your workout. It has “whey” more benefits at a fraction
of the price of BCAA’s. Like I said before, building muscle and losing
fat is all about genetics and hormones. You can’t really change your genetics, but
you CAN optimize your hormones. And most powerful muscle building hormone
is testosterone. This is why men are bigger and stronger than
women. It’s not growth hormone, peptides or anything
else. It will always come down to steroids and the
best, safest and more natural is testosterone. With that said, I’ve also added a link below
on how you can naturally boost your testosterone levels and at the same time, decrease negative,
“catabolic”, muscle killing hormones. Thanks for listening and have a happy and
healthy day!

54 thoughts on “💪 Shocking Truth: Why BCAA Are A Rip Off – by Dr Sam Robbins

  1. +Dr. Sam Robbins As a Personal Trainer I use BCAA's religiously. I will have to research and meditate on your claims. As an aside, I have quite a few people on your Blood Flow Optimizer, including my mother. Good product.

  2. mass gainers are the best supplements. It helps in building muscle and lose body fat for me.
    It works wonders for me.

  3. Doc what can you recommend for muscle injury remedy and recovery? I hurt my shoulders practicing elbow strikes in the air, I didnt throw full power but it's either a tore muscle or moved bone

  4. Great Video! I wanted to buy some Bcaa but now I won‘t do it and got some spare Money for other Things. Thank you Dr. Sam Robbins!

  5. Greetings doctor Sam, please do cover on glutamine as well

    There are some misconceptions going on particularly in my country

    Thanks doctor.

  6. The only supp I find useful is a pre-workout and the only thing it really does is wake me up and THATS IT! Whey protein can be useful if you’re diet is lacking otherwise, it’s not needed either….

  7. I think all these body building supplements are all hype and very costly. I don't use any of them any more, they are too expensive and I rather use food than taking these supplements.

  8. Thanks for sharing this video with us on here.Will be passing this information to my Grandchildren when I next meet up with them.

  9. I took a BCAA supplement after meal during my break time, I feel energized and not sleepy that I can work out later. But, now I off duty, I worry that I unable to sleep.

  10. Your videos are so good because of their short duration and subtitles !
    I am very busy with my job and not a english native but I can get many useful informations from them. Thanks !

  11. Thank you for this video.

    I’ve personally tried a vast sort of regimens and what I’ve personally found sound for profound weight loss, muscle sparring, muscle growth, strength are,

    • HIIT (high intensity interval training)
    • Heavy weight compound exercises, low rep
    • Lots of water
    • BCAA’s throughout the day
    • Non-stimulative pre-workout with at least 5g of L-citrulline
    • Protein shakes pre, intra, post, and before bed
    • 10g creatine post, 1g Vitamin C pre, 2g Vitamin C added with 50mg zinc post

    That alone should do it. For all other supplement uses;

    • Bodybuilding Multivitamin

    • Ashwaganda root powder
    • Dandelion root + milk thistle
    • Vitamin D3
    • Vitamin C
    • Chromium
    • Magnesium
    • Zinc
    • DHEA
    • B12 (Methylcobalamin)
    • B7 (Biotin)
    • B5 (Pantothenic Acid)
    • Beet juice powder
    • Turmeric curcumin + BioPerine
    • COQ10

    These supplements are known to be good too.

    However with all this said, there is a dark twist to it with me. You as a naturopathic doctor, maybe you could help me? My doctor claims I’m fine, but I know I’m not. Besides, I don’t want pharmaceutical narcotic junk in me.

    My struggles in my day-to-day basis…

    • Hard to wake up early feeling refreshed
    • Afternoon tiredness kicks in and then I nap
    • No energy or drive to do anything
    • Severe foot and back pains
    • Saliva is usually pretty thick
    • Can’t lose weight
    • Can’t gain muscle
    • When I get sick, it’s dire to the point where it’s nearly fatal
    • Always feel and look bloated
    • Mildly constipated

    I eat relatively clean
    Eat less
    Drink lots of water
    Sleep pretty good
    Exercise regularly
    Pee is clear to light yellow
    Sex drive is intact and no problem with erections

    Idk what’s wrong with me and I’ve tried fixing my problems, but nothing seems to be working… I used to be in the best shape of my life 2-3 years ago, but I fell off the wagon and now nothing seems to work anymore…

  12. Again thanks Dr Sam ….. plz make one review on creatine supplement also because this is the most confusing supplement

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