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The only studies clinging onto the BCAA benefits to increase muscle mass have been circulated around the internet by desperate supplement companies for years, and have not yet been validated in a controlled study environment. So what does this science actually tell us? In brief, BCAA supplementation appears to increase lean body mass. But that's it. There are no significant improvements to body composition. We're at the science of a placebo trial, not a scientific demonstration of any effect the BCAA supplementation is capable of having on body composition. There have been several studies that actually tested a placebo that did not have any significant change on body composition (2,3), but the placebo that did achieve the expected increase in lean body mass was the only one on a placebo arm, a control group. I do not think we're at a point yet where supplementation using a placebo is a valid study. The placebo arm in these studies had a group of overweight/obese people, while the group taking a BCAA supplement had only slightly overweight or moderately overweight subjects. And even though there is no difference between the groups, it is still the placebo arms where the study had greater weight gains, weight loss and body composition. One caveat here is the difference in the results between placebo and control arms. But that is not surprising, because if you take a placebo and placebo only, you'll get a similar weight loss and/or increase in body composition. The difference is between a BCAA supplement and nothing at all. So, again, the placebo arm being the control group is one of many confounding factors that lead to a placebo controlled study that isn't likely to show a difference between an active placebo and active BCAA supplementation. So what is the effect of supplements? So if the effects of BCAA supplementation to increase lean body mass are minimal, how can we possibly justify supplements in the market? It's easy to say that it is because of its "supplementation" role. But that is only the way the average supplement company would feel about it. The industry is not interested in the truth about any supplement as long as it looks like it could promote weight loss or body composition. This is why we see so many people with the mantra "I could lose 60 pounds." You won't lose 60 pounds just because you took some BCAA supplementation! But don't think we are done! This is probably the easiest conclusion to draw for the majority of us. BCAA supplements have a purpose in the supplement world. They are the most effective way to improve lean body mass. But for the rest of us, it's a waste of time Similar articles: