Do BCAA Supplements Contain Hidden Calories?

The cat is out of the bag; your “calorie free” BCAA supplement isn’t really calorie free at all.

Supplement manufacturers are able to take advantage of an old food industry loophole which allows them to get away with not listing the calorie content of protein when it’s in raw amino acid format.

For most foods this amounts to a few negligible calories, but with regards to a BCAA product that accounts for the whole damn tub!

Here’s the rule:

“Protein shall not be declared on labels of products that, other than ingredients added solely for technological reasons, contain only individual amino acids.”

– Food and Drug Administration

What This Means For You

Protein contains 4 calories per gram, whereas free-form amino acids contain 4.6 calories per gram. (1)

That means a 30g serving of BCAAs would be roughly 138 kcals.

So now that we’ve established this, let’s use this new information to debunk some of the biggest myths surround BCAA supplementation:

• Are BCAAs calorie free?

No they’re not.

• Can BCAAs cause weight gain?

Weight loss is governed by calories in versus calories out, so if you’re consuming more calories than you need – regardless of whether that includes BCAAs – you’ll definitely gain weight.

• Can BCAAs be used while fasting?

No, because the calories in your BCAAs will break your fast.

• Can I drink BCAAs before early morning fasted cardio?

If you want, but you’ll no longer be training fasted. Read this post. (2. 3)

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> The Ultimate Guide To HIIT
>> Does Fasted Cardio Burn More Fat?
>> Russ’ Guide To Supplements That Really Work

References:

1. May M. E., et al. Energy content of diets of variable amino acid composition. Am J Clin Nutr (1990).
2. Portier H., et al. Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race. Eur J Appl Physiol (2008).
3. Borgenvik M., et al. Intake of branched-chain amino acids influences the levels of MAFbx mRNA and MuRF-1 total protein in resting and exercising human muscle. Am J Physiol Endo Metab (2011).