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Are BCAA (Branched Chain Amino Acids) Healthy?


Randall Smitham

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100 COMMENTS

  1. Peter Rabitt Posted on January 1, 2020 at 7:52 pm

    BCAAs from supplements cause disease.

    Reply
  2. YTuberosity Posted on January 1, 2020 at 7:59 pm

    And what about people who exercise regularly, in particular people who do resistance exercise? How does that also affect insulin resistance? And, plant-based diets in relation to that?

    Reply
  3. Deus Ex Posted on January 1, 2020 at 8:09 pm

    what's that about FGF21?

    Reply
  4. michael onello Posted on January 1, 2020 at 8:48 pm

    Interesting, Thx…..
    Whole plant based foods on Instagram == mikewakethefoodup

    Reply
  5. Vegan Linked Posted on January 1, 2020 at 9:12 pm

    Looking forward to FGF21!

    Reply
  6. Alicia Erby Posted on January 1, 2020 at 9:18 pm

    Super helpful thanks!

    Reply
  7. ashmac49 Posted on January 1, 2020 at 9:24 pm

    go back to voice-over vids

    Reply
  8. Jürgen Noll Posted on January 1, 2020 at 9:36 pm

    And there you have an entire instavirus fitness industry where every second „influencer“ wants to sell his/her protein and BCAA powder. 🤢😭

    Reply
  9. Paul Gill Posted on January 1, 2020 at 9:37 pm

    New Year resolution is to eat healthier based on all these fantastic videos and books you have done. Thanks again for all the hard work that you and your team do.

    Reply
  10. Michelle H Posted on January 1, 2020 at 9:47 pm

    Meathead: look at my muscles!
    Me: it's all marbled tho…

    Reply
  11. Miguel Rodrigues Posted on January 1, 2020 at 9:55 pm

    It'd be good to see if this is also true for athletes and for people doing resistance training. Just a thought.

    Reply
  12. Swiss Lady Driver Posted on January 1, 2020 at 9:58 pm

    Hm, then how is it possible for people to reverse T2 diabetes on a high fat diet?

    Reply
  13. Ucchi Posted on January 1, 2020 at 10:30 pm

    Not sure why so many people in the comment section are talking about bcaa and EAA supplements. This video doesn’t address that subject.

    Reply
  14. Charles Barley Posted on January 1, 2020 at 11:05 pm

    I'm not gonna believe bcaa are unhealthy until we compare pumpkin seeds (super high in bcaa) to whey to any beans. Seriously the science ive seen on the idea of bcaa being unhealthy contradict exercise being healthy

    Reply
  15. Ivan Georgiev Posted on January 1, 2020 at 11:37 pm

    4:30 forrest plots aka James Wilks plots

    Reply
  16. Thomas Pomeroy Posted on January 2, 2020 at 12:11 am

    A lot of this is also shown by Dr. Valter Longo in his research. He also recommends plant protein, lower protein levels, on a largely vegan diet. I like it when different researchers come up with the same results.

    Reply
  17. Allostasis Posted on January 2, 2020 at 12:16 am

    0.8g protein per kg bodyweight is not optimal for muscle building, although it will get you into a positive nitrogen balance. For the normal pleb that doesnt lift weights, this is probably enough, but you need more if you are lifting (1-1.2g per kg bodyweight) to build muscle optimally. It also depends on your general metbolic rate. Someone burning 5000 calories a day needs a lot more protein than someone burning only 3000 calories a day.

    Reply
  18. Anna LA Posted on January 2, 2020 at 12:18 am

    As a woman who strength trains, does an elevated intake of protein (70g per day) have the same negative effects? I do cardio and weight training. My protein is all plant-based but is 70g too much?

    Reply
  19. The Artificial Society Posted on January 2, 2020 at 12:39 am

    So are all those paleo and keto crying enthusiasts talking about how wonderful they do a bunch of liars or delusional? The studies just keep coming out damaging yet the enthusiasm just keeps growing. They really believe they feel better.

    Reply
  20. truefuschniken Posted on January 2, 2020 at 1:25 am

    Love this!!! ❤️

    Reply
  21. michael phoenix Posted on January 2, 2020 at 2:05 am

    thanks doctor,thanks 张筱菊。

    Reply
  22. Brian Merkosky Posted on January 2, 2020 at 2:06 am

    Looks like Dr. Gregor knows how to read a forest plot.

    Reply
  23. Mitch Hansen Posted on January 2, 2020 at 3:03 am

    Here's what I'm not totally understanding here. If you eat .7 – 1.2 g/kg bodyweight of plant protein (this is the standard fitness world recommendation, which in most cases will be well above 56 g/day), and you don't have diabetes, and don't supplement with BCAAs, does any of this apply?

    Reply
  24. Adequat Posted on January 2, 2020 at 3:23 am

    No cuts, no edits, one take!! You're a master Dr Greger! It shows you speak from the heart!

    Reply
  25. Fletcher Rutland Posted on January 2, 2020 at 3:30 am

    Is there a difference between vegan BCAAs and animal-derived BCAAs?

    Reply
  26. Marc Milton-Talbot Posted on January 2, 2020 at 3:59 am

    Always a bonus having a new Dr Greger video.Keeps me on the strait and narrow nutrition wise.

    Reply
  27. muzaffer53 sonofkesti Posted on January 2, 2020 at 4:18 am

    How about bodybuilders, we eat a lot of protein and stay lean?

    Reply
  28. Isaac Bronson Posted on January 2, 2020 at 5:23 am

    Does anyone know of youtube channels that break down literature from other fields like endocrinology, cell biology, etc.?

    Reply
  29. 1234kingconan Posted on January 2, 2020 at 5:26 am

    Can you talk about studies for muscle building using plant vs animal protein?

    Reply
  30. 1234kingconan Posted on January 2, 2020 at 5:30 am

    Bodybuilding culture believes they need almost 1g of protein per pound of bodyweight. Is this unfounded? For someone building muscle how much more protein do you really need?

    Reply
  31. 1234kingconan Posted on January 2, 2020 at 5:35 am

    Is there any science comparing vegan BCAA’s to animal sourced? I bought into the bcaa hype and got a vegan one thinking it would spare muscle mass during training but I’m starting to think it’s useless based on what you’re saying here.

    Reply
  32. Jonny Marciano Posted on January 2, 2020 at 5:49 am

    Great video! I am just wondering as I resistance train 4 times a week, does this have the same effect? In terms of total protein needed and BCAAs should we increase the amounts for performance, muscle growth and repair or stick to daily recommended? Thanks 🙂

    Reply
  33. Vamavid Posted on January 2, 2020 at 7:46 am

    But I don't know how to read forest plots 🤣

    Reply
  34. Donna Roberts Posted on January 2, 2020 at 8:12 am

    Happy New Year to Dr. Greger and the NurtitionFacts.org team! Thank you for starting the year off with this fact-filled video. It helps to keep me motivated and on track.

    Reply
  35. randez626 Posted on January 2, 2020 at 8:34 am

    Sooo.. should I take BCAA supplements or not?

    Reply
  36. tristazmista Posted on January 2, 2020 at 8:42 am

    Your theory is great, but where is your muscle?? Seems the reality is little bit different than your studies show…

    Reply
  37. It Said so On The Internet. Posted on January 2, 2020 at 8:57 am

    Gollum in a suit.. Look at his eyes, looks so bad these days..

    Reply
  38. Super terrific R Posted on January 2, 2020 at 9:37 am

    This guy does this all the time. He brings up studies and skews the conclusions. Just because people lost more weight with less protein does not prove anything. That weight could have been muscle weight, water weight or anything of that nature.. When you make conclusions like that you lose creditability

    Reply
  39. Soy pusher Posted on January 2, 2020 at 10:05 am

    Greger says it, people believe it. It’s a symbiotic relationship between a douche & the orifice

    Reply
  40. Gustavo Adolfo Posted on January 2, 2020 at 10:06 am

    https://sciencebasedmedicine.org/death-as-a-foodborne-illness-curable-by-veganism/

    Reply
  41. Chris Chung Posted on January 2, 2020 at 10:39 am

    Could u do a video on optimum protein requirements to build.muscle?

    Reply
  42. Michael Janavel Posted on January 2, 2020 at 11:35 am

    After seeing this I'm glad I switched to plant-based.

    Every MD should watch this to better counsel their diabetic patients.

    Reply
  43. Shun Ming David Lin Posted on January 2, 2020 at 12:15 pm

    My WFPB hero !

    Reply
  44. jaghad Posted on January 2, 2020 at 12:51 pm

    My guess is they lost muscle mass. But, hey, it's a better scoop saying they lost more in weight.

    Nonsense science!

    Reply
  45. Anabolic Amaranth Posted on January 2, 2020 at 12:55 pm

    Not exactly a screaming recommendation to go out and buy a bunch of BCAA supplements.

    Reply
  46. Hal Asimov Posted on January 2, 2020 at 1:25 pm

    Do one on creatine and body building pretty please!!! It really seems to help and making progress in the gym helps us argue for the WFPB diet!

    Reply
  47. Susan K Posted on January 2, 2020 at 1:46 pm

    HALLO DOC, CAN YOU TALK ABOUT GLUTATHIONE?

    Reply
  48. KungFuChess Posted on January 2, 2020 at 1:47 pm

    If factory farmed animals are fed grains then why do they get marbling?

    Reply
  49. Dean Peterson Posted on January 2, 2020 at 3:47 pm

    New Year – New Me =)

    Reply
  50. marius verwey Posted on January 2, 2020 at 4:24 pm

    Love to meet this doc! From South Africa…. we are a bit behind in trends. Am changing my diet slowly to a plant based diet. Tofu, lentils.., not easily available. Vegetarian places, you have to search far and wide.

    Reply
  51. Nelson Barrantes Posted on January 2, 2020 at 4:35 pm

    The Great Protein Fiasco

    https://www.youtube.com/watch?v=7NW32vLq340

    Reply
  52. Purple Vegan Lady Posted on January 2, 2020 at 4:36 pm

    I am a whole foods plant based vegan, no oil, no gluten. My A1C is 4.5 and I'm 8lbs overweight. I eat a lot of plant protein, and tons of carbs. I have perfect blood work. I'm 53 and med free.

    Reply
  53. Joseph1NJ Posted on January 2, 2020 at 4:39 pm

    But people were not eating protein in isolation, they were eating food. I think this entire video, and its title is misleading at best. In fact, I think it falls into one of Dr G's biggest criticisms, reductionist thinking.

    Reply
  54. Gerald Johnson Posted on January 2, 2020 at 4:48 pm

    This dude is so ungrounded it is absolutely crazy

    Reply
  55. Adam Waddington Posted on January 2, 2020 at 4:50 pm

    But did the study control for fat and saturated fat intake, not just protein, in the study?

    Reply
  56. Lauren Burger Posted on January 2, 2020 at 5:07 pm

    It is all in the food.

    Reply
  57. Fatehjot Singh Posted on January 2, 2020 at 5:07 pm

    1.31 BÄÄMM

    Reply
  58. Paper Tiger Posted on January 2, 2020 at 5:48 pm

    everyone has said belly fat is the worst… does this dispute that generalization?

    Reply
  59. jah son Posted on January 2, 2020 at 6:15 pm

    so ican eat a snickers bar right? or is it only for the normal protein group…🤔

    Reply
  60. Daniel Lugo Posted on January 2, 2020 at 6:25 pm

    Great content thank you for all this effort

    Reply
  61. Simple Simon Posted on January 2, 2020 at 6:25 pm

    Спасибо за русские субтитры 🙂
    Thanks for making russian subtitles 🙂
    PS: I wish we had more doctors like Mr. Michael Greger everywere in the world 👍

    Reply
  62. Alex Schwartz Posted on January 2, 2020 at 6:32 pm

    Wait what. I shouldn't even be eating the recommended daily protein amount? I workout 4 days a week (nothing crazy but for an hour at the gym) and I should be eating LESS protein than even the recommended amount?

    Reply
  63. Alexander Molina Posted on January 2, 2020 at 7:24 pm

    I love it when they compare a healthy versus of a vegan diet vs a non healthy omnivore diet. Lol geez i wonder what the outcome will be. Why don’t you compare two healthy diets for once?

    Reply
  64. Dylan McLauchlan Posted on January 2, 2020 at 8:07 pm

    I'm really skeptical with him outright saying the fat person thigh was healthier than the muscular person thigh… The image seems to be taken from an entirely separate study, so I don't understand how he can make that conclusion.

    Reply
  65. Sean-Lee Duncan Posted on January 2, 2020 at 9:32 pm

    Wassup Doc?! Thank you for all your work. It is deeply appreciated. Happy New Year! God bless.

    Reply
  66. Thiago Fernandes Posted on January 2, 2020 at 11:19 pm

    I just saw this a couple of days after I bought BCAA and whey protein… so whatever I mean. 🙁

    Reply
  67. Plant Your Destiny Posted on January 3, 2020 at 12:06 am

    Just passed my gestational diabetes test eating a whole foods plant based diet. I tracked my own glucose levels for 2 weeks. There were some days where my blood sugar spiked quite high after eating a large meal of refined carbohydrates. However, I eat lower protein and lower fat, so I wasn’t that worried about it. The midwife still suggested I eat more protein 😂

    Reply
  68. Geo Knight Posted on January 3, 2020 at 2:00 am

    Sais Bugs Bunny..This guy seems sicker and sicker..Ofc u loose weight when u cut animal protein,animals are for fast weight up

    Reply
  69. OhOkay Then Posted on January 3, 2020 at 2:14 am

    The control group also gained a small amount of muscle while the “low protein” group lost half of the weight as MUSCLE.

    Reply
  70. Boogie Boogs Posted on January 3, 2020 at 8:01 am

    Take it down a bit, champ…

    Reply
  71. Boogie Boogs Posted on January 3, 2020 at 8:12 am

    Did that last study indicate that animal proteins were worse? Or do animal proteins contain more BCAAs? Or ARE animal proteins also known as BCAAs?
    If not, I don't see a link between the last two studies.
    Also, in the second last study you said it showed we can eat lots of plant protein, but in the last one you said that more than the RDI is bad; but didn't say whether that includes plant protein.
    Can you please clarify?

    Reply
  72. Muetzenklon Posted on January 3, 2020 at 9:03 am

    Dr. Greger you are a plant-based saint

    Reply
  73. Anthony Marconi Posted on January 3, 2020 at 10:01 am

    As a counterpoint, it should be noted that the conclusions here may only apply to prediabetic or metabolically-challenged (not trying to be funny) individuals and NOT athletes. Actually -and unfortunately, since it jumbles and mixes up a lot of messages – the same can be said for a lot of studies : what you can conclude in patients with declared symptoms may not apply to healthy or "active +" individuals. Case in point : the foundational study by Pendergast et al. in 96 clearly shows that while athletes also display higher intramyocellular lipids, these are actually beneficial to their activity. And it's not just because the study is old and flawed. Savage et al. mid 2019 have shown in the J. Lipid Res that the nature (saturated or not) of the lipids accumulated would be the key point, not the presence/quantity. So concluding that BCAAs could have indirect adverse consequences as a whole based on that is tricky, in particular for athletes known to rely on them and who have demonstrably higher needs for them. Like many things in science, that may be turned on its head in the future, but this certainty remains: you always have to be very cautious trying to transpose the conclusions of a study based on patients with declared clinical signs to a healthy population and even more when you deal with individuals who are particularly active and thus have specific adaptations to the imposed demands of what they do…

    Reply
  74. Tarek Rahil Posted on January 3, 2020 at 11:20 am

    @Nutritionfacts what about protein for athletes ? I lift and I am still trying to lose weight but I struggle to get to 100 grams of protein ? Would that be a problem in my body recomposition goals ??

    Reply
  75. bolo wang Posted on January 3, 2020 at 2:52 pm

    Ball of confusion tired of these dorks and their goddamn studies you need protien to build muscle no matter what form be your on genie pig see what works for you

    Reply
  76. Jack Vesper Posted on January 3, 2020 at 6:13 pm

    Oh hey look a forest plot! Good thing we all know how to read those👍🏻

    Reply
  77. Raul Vaquer Posted on January 3, 2020 at 6:57 pm

    Bioavaliability… Talking a lot about getting healthier when you are obese, but what about people who want yo gain mass and muscle?

    Reply
  78. frodo the hobo Posted on January 3, 2020 at 7:36 pm

    this study is trash, only 74 participants, not lab controlled, so we have no way of verifying if anyone actually followed the diet. no defintion of a "high protein" diet. no real control group (balanced omnivorous diet) no isolating bcaa's, i don't even like bcaa's as a supplement, but this is just pure cherry picking, typical vegan.

    Reply
  79. Tomer Wolberg Posted on January 3, 2020 at 8:47 pm

    5:35 this is dumb. The group that ate more calories lost more weight only if they burned more calories or if they lost more water weight and the study didn't account for that or if they lost muscle mass and the control group lost fat (because the same amount of calories from protein would weigh more than from fat). So the higher protein diet is actually better for fat loss by preserving/building muscle instead of fat, and that's without mentioning that protein is more satiating so it makes it easier to eat less.

    Reply
  80. Rocco Durazza Posted on January 4, 2020 at 10:34 am

    It’ll be great to see a discussion between you and Layne Norton from Biolayne.

    Reply
  81. Joe Silkwood Posted on January 4, 2020 at 11:09 am

    BCAA have worked for me ??&#?? Feeling confused i will study this more

    Reply
  82. MrLebritts Posted on January 4, 2020 at 1:18 pm

    I think the protein to energy model proposed by Dr. Ted Niaman seems to make more sense, check him out.

    Reply
  83. Mister Moar Onn Posted on January 4, 2020 at 4:12 pm

    I seriously thought for a second you weren't going to say "put it to the test". I was this close to packing up shop and never watching again….jk

    Reply
  84. Electrician One Posted on January 4, 2020 at 6:52 pm

    I love the way he says “put it to the test”.

    Reply
  85. Anna De Posted on January 5, 2020 at 4:46 pm

    there was a study which I, unfortunately, cannot find now, connecting BCAA consumption with (non-alcoholic) fatty liver disease

    Reply
  86. DorkRain Tostie Posted on January 5, 2020 at 6:19 pm

    So are they healthy or not? Could get that out of this video..

    Reply
  87. Pedro Pedro Posted on January 5, 2020 at 7:00 pm

    Yes, great improvement in the way the video is made. Seeing Dr Greger talking with excitement throughout whole video. Good job Dr Greger!

    Reply
  88. Jason Rahimzadeh Posted on January 6, 2020 at 1:29 am

    This guy is falling apart

    Reply
  89. Haley Burrill Posted on January 6, 2020 at 3:30 am

    I would like to know how the results might differ if the participants in that study were consuming only vegan protein sources. Like, I use a BCAA from an entirely vegan company since I’m very active and could use the extra AA’s. I don’t think this is making me obese though…

    Reply
  90. Dale Abella Posted on January 6, 2020 at 7:22 am

    Excellent. Thank you!

    Reply
  91. Markus Byström Posted on January 6, 2020 at 8:04 am

    Yes lets use a study of menopausal women and just fail to mention this and apply this logic to everyone. Nothing said about their diet intake other than the protein part, not even what source they got it from. Looking forwards to Barts rebuttal of this nonsense. Know what improves and puts T2D in remission? Keto and carnivore, that's a fact. Would love to see a plant based diet vs keto/carni in a metabolic ward for say 6 months with T2D patients. My guess is, most if not all in the carni/keto group will have a reduction in medicine or complete remission of T2D.

    Reply
  92. Rony R Posted on January 6, 2020 at 8:17 am

    what about BCAA supplementation during your workout?

    Reply
  93. Felix Ebert Posted on January 6, 2020 at 8:29 am

    Interesting video. But its really missing the influence of strength training on protein needs. The stresses we put on our bodies can, as far as I know, heavily influence our dietary needs.

    Reply
  94. Nick N Posted on January 6, 2020 at 1:02 pm

    another vegan crappy diet.

    Reply
  95. Frank Logrim Posted on January 6, 2020 at 2:12 pm

    Ammino acids are essential for the structure of your proteins, how stupid. If you didn't know ALL foods contain ammino acids.

    Reply
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