Are you being conned by your protein shake? Why the muscle-building supplements favoured by Lindsey Pelas could lack the ingredients necessary to tone you up
- Branched-chain amino acid (BCAA) formulas are less effective for muscle growth
- Taking a whey-based muscle-building supplement doubles a user's response
- Experts claim BCAA alone is not optimal for building muscle while training
- Researchers from the University of Stirling analysed trained weightlifters
Despite promises to give you a gym-honed physique, some protein shakes lack the ingredients necessary to tone muscles, new research reveals.
Although favoured by Instagram-posting celebrities, popular branched-chain amino acids (BCAA) supplements are not all that effective for muscle growth, a study found.
Yet, taking a whey-based formula doubles a user's muscle response, the research adds.
Study author Professor Kevin Tipton from the University of Stirling, said: 'Athletes interested in enhancing muscle growth with training should not rely on these BCAA supplements alone.'
Sales of such shakes are booming — the sports nutrition market was worth £650 million last year, a rise of 23 per cent on the previous 12 months.
Glamour model Lindsey Pelas frequently praises protein shakes for her figure in her posts
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How the study was carried out
Researchers from the University of Stirling analysed a group of trained weightlifters.
The study's participants took a BCAA supplement drink in a dose equivalent to 20g of whey protein after a resistance training session.
Key findings
Results revealed that the popular muscle-building supplements BCAA do stimulate muscle growth after lifting weights, but are less effective than other alternatives.
Taking a whey protein supplement doubles the muscle response.
This suggests that BCAA formulas alone are not the best way to optimise muscle gains, according to the researchers.
The findings were published in the journal Frontiers in Physiology.
Although Lindsey Pelas may rely on such shakes, they are not as effective as whey products
What the researchers say
Professor Tipton said: 'Amino acids are the building blocks of proteins and the special class of amino acids, known as BCAA, stimulate the muscle growth response.
'These supplements are considered to be an important part of the nutrition plan for many bodybuilders, weightlifters and others seeking muscle growth.
'Our results show that the common practice of taking BCAA supplements in isolation will stimulate muscle protein synthesis - the metabolic mechanism that leads to muscle growth - but the total response will not be maximal because BCAA supplements do not provide other amino acids essential for the best response.
'A sufficient amount of the full complement of amino acids is necessary for maximum muscle building, following exercise.
'Athletes interested in enhancing muscle growth with training should not rely on these BCAA supplements alone.'
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