Macro partitioning
BCAA supplementation combined with resistance training significantly reduces BMI in young women, whereas meat protein supplementation results in significantly higher final BMI compared to BCAAs.
If you are a young woman doing resistance training, BCAA supplementation might help lower your BMI more effectively than meat protein supplements, though muscle mass gains were not significantly different across groups. Ensure you are consuming enough total protein (approx 1.4g/kg) and training consistently.
The results showed that the supplementation with BCAAs presented a significant decrease (p < 0.05) on the BMI in this group... The BMI of the group supplemented with meat proteins was statistically higher (22.06 kg/m2) than that the group supplemented with BCAAs (19.4 kg/m2) (p < 0.05).
Why this rating
Pilot study with small sample size (n=5 per group) and short duration (8 weeks), limiting generalizability.
Source
Exploring the Impact of Protein Supplement Source on Body Composition in Women Practicing Anaerobic Resistance Exercise: A Pilot Study
Juan Manuel Ballesteros-Torres et al. · Nutrients · 2024
DOI 10.3390/nu16020321
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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