Selen Dar

Muscle-Building Workout and Diet

What’s up, guys? Sean Nalewanyj at and in this
video today I’m going to be discussing what I believe is the single biggest rip off currently
in the bodybuilding supplement industry. Now, there are a lot of supplements out there
that are ineffective or waste of money, some that are potentially unsafe, but the reason
why this particular supplement is now number one on my list is because of its ineffectiveness
relative to how popular it is. Meaning that it almost certainly isn’t going
to help you build muscle, it could even be counterproductive, which I’ll talk about
in a second, and yet millions and millions of dollars are just spent on it. Supplement companies continue to aggressively
market it. And it is one of the most common supplements
that people use nowadays. Now, because it’s so popular I already know
that this video is going to get a bunch of dislikes from people out there who believe
that they’re benefitting from it or who have a sort of emotional investment in it because
of all the money they’ve spent on it over the years, but when it all comes down to it
my only goal here is to help out my viewers and subscribers to give the objective facts
and to make your fitness program as efficient and as cost effective as possible. I have no emotional or financial stake in
this advice. I’m basing this on concrete research and on
firsthand experience, so it is what it is. So without further ado, the single biggest
bodybuilding supplement rip off right now, in my opinion, are BCAAs, Branched-Chain Amino
Acids. BCAAs from food sources were useful but BCAAs
in supplemental form are not. As a standalone supplement they don’t build
muscle, they’re not cheap and millions and millions of people continue to purchase them
every month. Right now as we speak, somewhere out there
is a bodybuilding newbie being convinced by a supplement store salesmen to spend forty
dollars on watermelon flavored BCAAs that he really doesn’t need. It’s very sad. I actually had a video on this last year where
I broke down step-by-step exactly why I don’t think they’re necessary. And that’s because as long as you’re eating
enough total dietary protein for the day as a whole, around 0.8 grams per pound of bodyweight,
you’re already getting all of the branched-chain amino acids that you need to maximize protein
synthesis. And just dumping more and more BCAAs on top
of that isn’t going to give you any super benefit. There’s a finite cap on how much muscle your
body can build in a given day. There’s a finite cap on how much protein synthesis
can be elevated. And you can reach that cap just through regular
food alone and once that cap is reached additional supplementation is futile at that point. It doesn’t do anything except make your
bank account smaller, basically. Now, the reason why I’m revisiting this topic
again is because of a new meta analysis that was published recently, which basically just
means combing the data from multiple studies to reach an overall conclusion. And not surprisingly it basically confirms
what I’ve been saying on this and what a lot of other people have been saying as well,
which is that BCAAs essentially have no anabolic properties when you take them in isolated
form as a supplement. And not only that but this analysis actually
shows that it’s possible that they might even produce muscle loss. That would be to a very small degree, but
it is interesting regardless. And I’ll link this in the description box
below if you do want to check it out. To put it in simple terms, L-Leucine, which
is one of three BCAAs and is usually, treated as the most important one because it’s one
of the main trigger of protein synthesis. L-Leucine does trigger protein synthesis but
the problem is that without the other essential amino acids there your body has no raw material
to actually build new muscle mass. So taking BCAAs without other amino acids
is kind of like a construction team showing up to build a house but not having any tools
or bricks or woods to actually build it. Nothing useful is going to come out of that. Or the other thing that might happen is that
protein synthesis gets stimulated in a given muscle but since there’s no other amino acids
around to be used for growth, the body will actually break down other muscle groups to
get the amino acids that it needs. So maybe you take your BCAAs and you train
your chest, protein synthesis is stimulated in your pecs and then your body breaks down
muscle in your shoulders to get the amino acids that it needs to build your chest. So if you’re taking pre-workout or intra-workout
BCAAs in isolation every time you train, you’re probably just running in circles because it’s
not giving you a nett gain in muscle growth. And for that reason, at this point I don’t
even recommend taking BCAAs for fasted training anymore. I just don’t see what use they really have. And to quote the research, it says, “We
can conclude from these two studies that BCAA infusion not only fails to increase the rate
of muscle protein synthesis in human subjects, but actually reduces the rate of muscle protein
synthesis and the rate of muscle protein turnover. The catabolic state was not reversed to an
anabolic state in either study.” So if anything if you’re wanting to train
fasted or you’re doing intermittent fasting, you’re actually better off to just ditch the
BCAAs altogether and to consume a blend that contains all of the essential amino acids
instead. But if you do that and you’re technically
not training fasted anymore anyway, you might as well just have a small serving of lean
protein or a scoop of whey protein or some other protein powder. Now, some people are going to say, why not
just take the BCAAs and have them along side regular dietary protein, because that way
your body gets the increase in protein synthesis from the BCAAs and then has the extra amino
acids that it needs to use for muscle growth. But the thing is, if you’re eating regular
dietary protein to begin with, you’re already getting the BCAAs that you need from that. So a BCAA supplement still isn’t going to
be necessary. So basically, either you take BCAAs in isolation
and you stimulate protein synthesis but get no actual growth, since there’s no other amino
acids there to build the muscle, or at worst you stimulate breakdown in other muscle groups
to get the amino acids, or you just eat regular whole food protein and you get the BCAAs to
stimulate protein synthesis form that plus the other amino acids that you need to build
muscle. And your other muscle groups are left alone
as well. I think that’s pretty clear and a pretty
obvious choice. So, the bottom-line here is that based on
the research and just the logic behind all of this, BCAAs don’t appear to have any
real use for muscle building purposes and at worst they could even be very slightly
counterproductive. If you’re eating enough total protein for
the day as a whole then you’re already getting more than enough to maximize protein synthesis. And if you’re training fasted or doing intermittent
fasting, taking BCAAs in isolation doesn’t really seem to have any use either. Now I know there’s going to be a bunch of
comments where people basically say that I’m full of shit because they use BCAAs and it
worked for them, but I just point out that even if BCAAs were theoretically effective,
the benefits would be small enough to where it would be very hard, if not impossible,
to clearly notice them and to be able to pin down that it was specifically the BCAAs that
were actually improving your results, okay? Muscle growth is a very slow and very gradual
process, and any supplement that improve muscle growth slightly over the long term, it’s
going to be almost impossible to isolate its effectiveness, unless you’re living in a vacuum
and you’re tracking every single variable of your lifestyle, your training, nutrition
and your supplementation. For example, let’s assume a realistic rate
of muscle growth for a relative beginner of around one pound per month. And let’s say BCAAs increased your gains by
twenty percent, which is hugely generous to being with, that would mean that over the
course of ten months you’d gain an extra two pounds of muscle. So with BCAAs you’d get twelve pounds of
muscle growth and without them you would get ten pounds. There’s no realistic way that you’re going
to be able to specifically track that or know that the BCAAs were responsible. Or know that the gains you’ve got were greater
with them than they would’ve been without them. Especially if you were a beginner, and especially
considering all the different factors that are involved in your program. And then if you’re more advanced, muscle growth
is happening even more slowly at that point. In which case it’s going to be virtually
impossible to decipher. So for that reason, when it comes to supplements
like this, you have to rely on logic and reasoning and concrete research to make these supplement
decisions. Because the effects are so small and so long
term, so if you did take something like BCAAs and in a few weeks or even a couple months
you’d think you’ve gain more muscle, there’s virtually a one hundred percent chance that
that is just a simple placebo effect. It’s in your head and it’s not based on
reality, it’s placebo. Supplements that have more immediate effects
like creatine, because of the water weight gain or certain pre-workout compounds that
works within thirty minutes of taking them, those you can pin down more accurately. But BCAAs are not something that you’re going
to notice from week to week. So doing proper research is going to be your
best bet here. But anyway guys, that’s pretty much all I
wanted to say. BCAAs are hugely popular but that doesn’t
mean that they’re effective. There are tons of things that masses can be
influenced to follow that turnout to be incorrect. And the evidence overwhelmingly shows that
BCAAs are most likely a waste of money as long as you’re eating enough dietary protein. A few basic supplements can be useful to maximize
your overall progress: protein powders, creatine, fish oil, certain vitamins and minerals, certain
pre-workout compounds, but BCAAs just aren’t one of them and I’d highly encourage you to
save your money, because it could be put to a much better use. So I hope you guys found this advice helpful. If you appreciate this no non-sense, science
based approach when it comes to building muscle and losing fat, then you can check out my
complete Body Transformation Blueprint by clicking the icon at the top of the screen
here, or by heading over to using the link in the description box. That program will give you all the tools you
need to optimize your results, the workouts, the meal plans, the supplement guides and
one-on-one coaching. If you enjoyed the video, as always, make
sure to hit the like button, leave a comment and subscribe to stay up to date on future
videos. You can check out my official blog over at for all of my latest updates. And you can follow me on Instagram and Facebook
if you aren’t already. The links for that are also in the description
box. Thanks for watching, guys. I’ll see you in the next video.

100 thoughts on “The #1 Biggest Bodybuilding Supplement Ripoff

  1. I guess you should have explained the study stating them to cause muscle loss in a little depth. Surprised how BCAA can be counter productive.

  2. What about BCAA’s in your whey protein powder? Should I get a protein powder without BCAA’s or does it actually matter?

  3. "An extensive search of the literature has revealed no studies in human subjects in which the response of muscle protein synthesis to orally-ingested BCAAs alone was quantified, and only two studies in which the effect of intravenously infused BCAAs alone was assessed."

    does this mean that the studies were conducted on people drinking them alone without sufficient protein? I can't imagine that eating the right amount of protein and drinking BCAAs would result in a catabolic state. That doesn't add up.

    again, I don't care about BCAAs or buying them, but getting sufficient protein and having them seems like it would not be posisble to result in muscle loss or reduced turnover.

    Maybe I am wrong, just curious / would love some clarification 🙂

  4. It's just the sad truth about the majority of the industries; they just flood the market with mostly repetitive products to deceive people of their effectiveness, preying on the inexperienced average person who has no idea about what's being marketed. The problem is that the marketing is just too strong and convincing that even I sometimes feel convinced of the product's effectiveness and compelled to buy it even though there's a great chance that the claims won't meet the exceptions. It's just sad.

  5. I've had a little play with BCAA's and couldn't notice any benefit, I usually forget to take them the same as other useless supplements I've had over the years.
    However I think a bodybuilder using steriods might be more likely to benefit from them, my friends on gear say normal nutritional limits don't apply when you are on a cycle as your body can pretty much make use of whatever you put into it.
    From the research I've seen the main benefit is to minimise muscle soreness so it is all a bit subjective especially if they do make someone train harder as they would have more soreness possibly negating the benefits of reducing it making them feel the same.
    I'll use the tabs I got on sale really cheap and not bother with them again myself.

  6. Hello Sean, I got a question for you. If I were to eat in a 200kcal deficit but burn off 300kcal, does that leave me with a 500kcal deficit? Should I do that, or just eat in a 500kcal deficit for best results

  7. sean i have a problem.
    i sew your video on pull up form 4 month ago.
    the only thing that i chang is the shoulder blades depression.
    i'm stuck on 5 reps for 4 month with the new form.
    what do i do?

  8. The only thing I know about bcaa's is that when I mix it with creatine my sholder doesn't hurt. I haven't used them in a while though. It was a certain brand too not just any brand.

  9. I dont take pre workouts or bcaa's, waste of money, good quality protein with high quality expensive natural multivitamins works for me.

  10. I dunno, my horrible tasting, duck feather based 3:2:1 BCAAs, because of the psychological impact of their bad taste, are my most hated placebos.

  11. BCAA's work, but not for muscle recovery/growth. When I take them I feel a lot more hydrated from the serving more than recovery. Which is why people like to take them post workout. I think they're just promoting it like they do with protein when it should be marketed like Powerade. The amino acids may be interacting with the electrolytes to increase cellular hydration, but it shouldn't take priorities over protein.

  12. Hi Sean, I start getting MuscleTech Clear Muscle. Could you please comment on the effectiveness of the BetaTOR? I don't get any other supplements besides ~82% home-made protein powder. I do a 5 days/w "Bro Split" routine and do an intermittent fasting.

  13. I stopped buying them and noticed no change in my performance, condition or ability to build mass. Wasted so much money for freakin… KOOLAID.. over 7 years. Lesson learned.

  14. i do high volume bodybuilding and i was always sore 4 days after for example my chest training but since i start taking bcaa during my training i dont feel sore after two days and i am growing pretty well so i dont now about others people but for me it help a lot

  15. You can find bulk unflavored bcaa powder for very cheap. I add a little to my shakes and I have noticed a slight improvement in recovery after taking them for a bit. They are also useful for vegetarians and people on strict diets.

  16. I thought it was fat burners lol I just like drinking bcaas when I want something sweet. Only when it's on special though 😁

  17. Taken bcaas for years and I agree with this guy! Taken more makes the body numb and gains become slow. Recommened Nutrisport 90+ Vegan a complete bcaa range and massive protien content per 100g.

  18. Wrong….just plain wrong! Look at the studies for recovery rather than building muscle/ protein synth. Not only that but if you are "enhanced" the caps re way higher than can be gained from foods. Hence why most of the major IFBB pros STILL use them.

  19. Great video… I used 2 buy them.. I learned from so many ppl tht is just a waste of money… All I stick to now is pre work outs…creatine..beta alinine…and WHEY protein…only supps I know backed up by a lot of studies… I won't spend my money on nothing else…

  20. I thought if you were on a reduced cutting diet the Bcaa help prevent muscle loss while helping lose fat, not so much to build muscle!? Where am I going wrong here Sean?

  21. was just about to buy some bcaa, so glad just found these videos. will be watching rest before I spend any more money.

  22. Became a fan because of videos like this, Sean.  Fantastic advice…the realest!!!Thank you!  Because of REAL information like yours, I've lost 132 lbs. in 13 months and now working on building muscle without doing crazy restrictive diets and workouts.

  23. Keeping it honest with well-researched scientific information. I shared this video on my Facebook too because I enjoy objective and informative content like this that many people really need to hear.

  24. technically u dont need any supplements to build good quality muscles and to look how you want look at some of the dudes in prison….

  25. I occasionally drink a supplement called IsoWhey. It's really more of a diet/meal replacement or "weight management" shake and it contains a very small amount of BCAAs…amongst other things (seriously, just look up the ingredients they add, it's pretty impressive). I think in a context like this they're beneficial. But as a supplement on their own, no. Never bought them. Never have, never will…at least now, anyway. Thanks Sean.

  26. in my opinion pre workout and BCAA are bullshit, just take some cofee and you have your pre workout or just be motivated and workout without it -_-, and for BCAA you can get it from foods realy easy, unbiased labs all say that it's useless considering you get enough with your whole foods.
    finaly a youtuber who told the truth about BCAA ^^

  27. I do agree, BCAA's are totally useless, but not as useless as test boosters. I also very rarely use Whey anymore. I stick to whole food sources.

  28. Ok, so i'll dump the BCAAs, but I kinda enjoyed sipping on my BCAA-coconut water concotion as an intra. What is recommended as a good replacement?

  29. BCAAs dont work independently as supp and this is backed by scientific studies? Yeah, that thud you just heard was my can of BCAAs hitting the bottom of the garbage can. Luckily I only started using them recently and had not spent lots of $$$. Gonna miss my blue razz but probably for the better as it had blue lake die, which i not a supposedly harmful.


  31. I just take muscle milk mass gainer, which has helped me gain lean mass. I don't always take it tho, as diet is a far better source of protein with no added chemicals.

  32. No supplement is good, real food the only added requirement I would say based on age is a multivitamin

  33. Even though I'm here only because of a friend who never worked out and wanted to share his concerns before trying some of the supplements prior to starting out. He shared my a couple of videos with different takes on the matter and asked me what I thought of them. I'll reiterate some of my opinions and concerns in text format here, for anyone interested. So here is my 50 cent on the whole fuss.

    I'm training every day and haven't had any problems getting my daily protein and bcaas from the food that I eat. I'm even on a intermittent fasting where I do not eat for 16 hours, with 8 hours window where I can chew whatever I like. (Which again, is totally unnecessary, as my friend who is a strongman is eating food throughout all the day with no supplements. It's just what seems to fit me for the time being as I do not really feel hungry for the most part after my 8 hour eating window.) In my honest opinion all these supplements are just hoax and a current trend where everyone wants to be lean, muscular and sexy in shortest possible amount of time and monetary investment. Although, I'll admit not everyone has a stable income where they can get everything from their food. Or just don't have time to eat 4-6 meals a day with some small snacks in between. Which might be worthwhile short-term with whey powder. But, then again they are convinced that supplements are the way to go, but in the long term, it doesn't seem to be very economical or healthy. It's just like every trend prior to this one, where people who had no scientific education from universities were claiming to be food nutrition dietsists, proclaiming their bs on what you should and should not eat to get fit and healthy. Forward a few years from those claims, and most of them have been scientifically proven to be wrong. Bleh, I'd rather continue eating whole foods and live a happy life than be deceived into spending cash for stuff that taste ass and have barely any positive benefits. (For those interested on what I eat on a daily basis that varies from day to day: Buckwheat, oats, rice, quinoa, semolina, lentils, potatoes, carrots, paprika, chilies, tomatoes, broccoli, beans, various other leaves veggies, almonds, peanuts, pumpkin seeds, sunflower seeds, cashew nuts, dried fruits, eggs, cottage cheese, Greek yogurt, milk, soy drink, shrimp, tuna, salmon, cod, mackerel, escolar, crab, beef, chicken, pork, with some chocolate here and there, omega 3 oil and loads of water. This is just some of it, but it's very varied. I have 3 big meals with meat or fish, 3 small meals with veggies or dairy, and snacks in between all those meals with say almonds or dried fruits. It's not always that I eat 6 meals a day, in most cases it's just 4, depends on how hungry I am throughout the day and what I've been doing. As well as how much protein I need to regain on a daily basis.)

    Two guys that I know of, not friends mind you, just someone I know through my closest friends, were twisted in this whole supplementary workout stuff 5-6 years ago or so. They used to be pretty chubby, surely above 25% body fat, which is considered to be overweight. They've applied various diets and started working out with a daily consumption of supplements. BCAA pre workout, during workout and past workout, plus all the protein shakes and creatine. Yes, this has bulked them up very, very fast in comparison to my progress with whole foods. Like 2-3 times as fast. However, after some time they've started to have nausea at work, feeling constantly tired, random headaches, loss of appetite and having bad sleep in general. So, they've both begun to take energy drinks like red bull to stay on top of their game. Now one of them has been diagnosed with heart, veins and stomach diseases. I don't know about the other one, but last I heard he wasn't doing all too well either. As far as I know, long-term usage of whey powder has a negative effect on blood circulation through your veins. As well as BCAAs that supposedly cause nausea, tiredness and headaches as well as loss of appetite. Prolonged usage of energy drinks do effect your heart, this one is a fact. My strongman friend and I had a laugh when we heard about all of that when the guy got diagnosed by all of those diseases, even though we both knew it's nothing fun about that. My take, shortcuts for massive gains are never worth your time in the long run. I'd steer clear of them, unless I had no other choice for a very short-term, and even then I would probably use supplements in small dosages.

  34. Sean! thank you for the information, on behalf of everyone as well! I understood this all, but I have some questions as follow up. I am not planning on buying them but since I have people that I help with fintesswise, I would like to be able to explain to them with fundaments why not to take BCAA and EAA.
    What is your stand with EAA`? I always heard of BCAA but only until I started following John Meadows (mountaindog) I heard of essential aminos. Now, its strange, because I NEVER notice or run into or am suggested to take Essential amino acids instead of Branch.
    I wonder why is it that I dont hear from EAA? And why if they exist are sold sepparate from BCAA? Isnt it logical then to (if you were to buy it and want to waste your money ofc) buy only EAA since these are all the essentials? Do the EAA fit the branch chained too? What is this sorcery here.

  35. Thank you so much for this video. I’m new to weight training; I was just on my way to purchasing BCAA – because I heard another fitness pro talking about it. Thank you again for helping me to save money.

  36. I use Bcaa's for a hangover…..

    Also for slight energy boost.
    I never got it for muscle growth. More just for energy and focus. It does help, very little though.

  37. I've been using BCAA's for a little while now because I heard about how important amino acids are, now I'm kinda mad I bothered to do that. Thanks for this video man!

  38. I’m a newbie but I’ve been taking BCAA to help the muscle soreness the next day and so far I’ve not had any so I’m gonna keep taking them for that reason,plus I’m a really fussy eater so I dunno if I get the amount needed during my food

  39. I used to have xtend bcaa as preworkout and I used to feel very dizzy after my workout. When I stopped taking BCAA and just worked out empty stomach I started feeling very pleasant after my workout sessions. Ever since I have never taken any BCAAs

  40. Bacc supposed to be helpful ln Stepping Up the recovery process… between sets during the workout and between workouts… water does the same but not as effective!

  41. I prefer hookers and cocaine – maybe some horny goat weed. That’s it, don’t waste your money on this other crap.

  42. Hi Sean,
    Concise & brilliant info, you are the go to man for the real heads up.
    You say just add glutamine to a whey shake?
    How much glutamine would you recommend adding to 50g whey protein?
    Cheers mate,

  43. i have to disagree with you. bcaa is not a rip-off. its not meant for muscle growth. it helps with recovery and prevents muscle breakdown when training. i cannot live without them. when i was training my muscle were sore after performing only one exercice, my energy levels were really low. when i take bcaa intra workout. i can perform my whole workout without any signs of fatigue and my energy levels are way higher. it helps me alot for recovery.

  44. placebo does work 2 or 3 out of 10 do if it working why not, most vitamin also really not important as long as your eating

Leave a Reply

Your email address will not be published. Required fields are marked *