Question 1

Do BCAAs actually work?

Accepted Answer

For anyone already eating enough protein, the evidence says they do very little. Building muscle protein needs all nine essential amino acids, and BCAAs supply three. Whole protein or an EAA blend outperforms them in trials.

Question 2

Is EAA better than BCAA?

Accepted Answer

Yes, on the evidence. EAA provides all nine essential amino acids rather than three, so it can actually complete muscle protein synthesis rather than only signalling it.

Question 3

What does beta alanine do?

Accepted Answer

It raises muscle carnosine, which buffers acidity during hard efforts. The benefit shows up in efforts lasting roughly one to four minutes. Four to six grams daily, taken consistently, is the dose.

Question 4

Why does beta alanine make me tingle?

Accepted Answer

That is paraesthesia, a harmless nerve response to a large single dose. Splitting the dose across the day or using a sustained release form reduces it.

Question 5

Should I take citrulline or arginine?

Accepted Answer

Citrulline. Oral arginine is largely broken down before it reaches circulation, while citrulline raises plasma arginine more effectively. Use six to eight grams of citrulline malate about an hour before training.

Question 6

Is glutamine worth taking?

Accepted Answer

For healthy people who train and eat enough protein, the evidence says no. Its clinical evidence base is in burns, trauma and critical illness, and that does not transfer to healthy adults.

Question 7

Can I take amino acids on an empty stomach?

Accepted Answer

Yes, and fasted training is one of the few situations where they make real sense, because whole protein would defeat the purpose of training fasted.

Amino Acids and BCAA

Chevron Nutrition L Carnitine Drink 1000 ml

EAA Complete 400g

Extrifit BCAA 1800 300 tabs

Extrifit BCAA 2:1:1 Pure 240 tabs

Extrifit BCAA GT 25x80g

Extrifit BCAA Instant 300g

Nutrend BCAA Liquid 40000 500 ml

Nutrend BCAA Mega Strong Powder

Reflex Nutrition BCAA Intra Fusion

San BCAA 6000 Essential

Scitec Nutrition Amino 5600

Taurine Powder 250g

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