Summary

Excessive consumption of branched-chain amino acids (BCAA) may lead to negative health outcomes, including reduced lifespan, mood alterations, and weight gain, emphasizing the importance of a balanced diet with varied protein sources.

Abstract

Research led by the University of Sydney's Charles Perkins Centre, specifically by Professor Stephen Simpson and Dr Samantha Solon-Biet, suggests that overconsumption of BCAA can have detrimental effects on health. While BCAAs are known for aiding muscle growth, their excessive intake can compete with tryptophan, an amino acid crucial for serotonin production, which affects mood and appetite regulation. This competition can lead to increased calorie intake, obesity, and a shortened lifespan. The studies indicate that a diet with a balanced amino acid profile, including a variety of protein sources such as plant-based options, is essential for maintaining health and longevity. The research also highlights the importance of considering the nutritional profiles of protein supplements, advocating for food-based sources of protein as the primary choice for nutritional intake.

Opinions

The author acknowledges the convenience of protein shakes and supplements but warns against their overuse, which may lead to neglecting natural, nutrient-rich food alternatives.
There is a concern that the popularity of protein supplements has overshadowed potential adverse effects associated with high intake of BCAAs.
The article suggests that laziness or affordability could be factors contributing to the overreliance on protein supplements instead of whole food sources.
Dr Solon-Biet's opinion underscores the significance of amino acid balance and recommends varying protein sources to achieve optimal health benefits.
The author implies that excessive BCAA consumption could lead to a decrease in serotonin levels, which might result in increased appetite and overeating, potentially leading to obesity and a reduced lifespan.
The article encourages readers to prioritize a diverse diet, including plant-based proteins, to ensure a wide range of essential amino acids and nutrients.
The author provides a personal anecdote, mentioning their own experience with protein supplements during bodybuilding and the subsequent discovery of their potential drawbacks.
There is an emphasis on the importance of tryptophan-rich foods, such as eggs, turkey, cheese, and nuts, for their role in serotonin production and overall well-being.
The author promotes the idea of checking the nutritional profiles of protein supplements, comparing them to whole food sources, and making informed choices based on this information.

One Key Amino Acid Might be Reducing your Life Span!

So it's time to stop relying on artificial mixtures to hit your nutritional value every day

Almost everyone on the planet has used some form of protein shake.

It's a great alternative if you can't get to a meal.

I'm all for using a protein shake to stop you from eating things you shouldn't.

After all, we think it's part of leading a healthy lifestyle.

But what happens when we use something like protein shakes & supplements too often and then start to dismiss the natural alternatives we have access to?

Is it partly due to laziness or affordability — or is it both?

How often have you gone into a store and picked up a protein bar, thinking that this might do as a snack or even a meal?

I have done this several times — and more so during my bodybuilding days.

Protein's popularity has caused us to become somewhat less attentive to the possible adverse side effects.

I only really found out when I was competing, and soon after, I stopped my very restricted diet!

University of Sydney's Charles Perkins Centre led this particular study on protein, conducted by academics Professor Stephen Simpson and Dr Samantha Solon-Biet.

They suggested excessive consumption of branch-chain amino acids (BCAA) may reduce lifespan, negatively impact your mood and lead to eventual weight gain.

BCAA are great for adding muscle, but science says you might be paying for that later.

Dr Solon-Biet investigated nutrition's role in metabolic health, reproduction, appetite and ageing.

“While diets high in protein and low in carbohydrates were beneficial for reproductive function, they had detrimental effects on health in mid-late life and led to a shortened life span.

This research shows that amino acid balance is critical.

It's best to vary protein sources to ensure you're getting the best amino acid balance." Says Solon-Biet.

Here are some pitfalls of BCAA that you should consider

One: BCCA might alter your moods and lead to consuming more calories

When you use BCAA supplementation (instead of getting it from your diet alone), you increase the levels of BCAA in the blood, competing with another amino acid called tryptophan for transportation into the brain.

Tryptophan is the precursor for the hormone serotonin, which you might be familiar with as the "feel-good hormone" as it increases your feeling of happiness and well-being, and it's also great for inducing sleep.

The problem lies in that tryptophan does more — which is part of the problem.

So when you consume too much BCAA, your serotonin levels in the brain begin to decline, which is a crucial signal for your appetite to increase.

Although this decrease in serotonin leads to a high level of overeating in mice, it also leads to obesity and decreases their lifespan.

In this instance, mice were fed different amounts of BCAA, and those with the highest quantity increased their appetite, became obese and eventually led to death.

Key take away from this.

Make sure you don't overindulge in BCAA, and less is always a lot better than more.

More isn’t going to help you race towards gaining muscle and become leaner.

How can you stop this from occurring?

The best way to bypass this is to vary your sources of protein.

We all need a variety of amino acids through a balanced, healthy diet filled with fibre, vitamins and minerals.

That also includes plant-based protein sources found in many fruits, vegetables, lentils, nuts, and soy products.

The richest sources of that feel good tryptophan are; eggs, turkey, cheese, chicken, seeds, nuts and soybean.

If you are keen, a crocodile has this critical amino acid. But I'm not sure how many people would have access to this source (or would want to eat it, 😂😂😂).

Key take away

This is not to say that you should not eat protein — far from it.

Just eat a variety of different sources to get the best nutritional profile.

You can even go as far as to look through the nutritional profile of your whey and plant-based protein.

How much tryptophan does it contain?

What about BCAA and other source minerals? Always resort to eating food sources first, not one or more of another — but a variety.

Don’t forget about the plant-based variety either!

Please check out this research paper if you want to read more about this subject.

Here's more info about the research:

Branched-chain amino acids impact health and lifespan indirectly via amino acid balance and appetite control. Published: 29 April 2019

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