Whey protein may be the most popular supplement, but others like pre-workout, creatine, and fish oil have also gained space among gymgoers in recent times. However, one supplement that has been proven to have little to no benefits continues to be among the top supplements sold across the globe. So, Arnold Schwarzenegger revealed the truth about BCAAs in Arnold’s Pump Club.

Many fitness personalities, experienced trainers, and bodybuilders have spoken about the ineffectiveness of BCAA. Yet, The Austrian Oak highlighted that they continue to be among the three most-sold supplements in the world. BCAAs, or branched-chain amino acids, are three of the 20 amino acids our bodies need to grow muscle.

‘”However, just because BCAAs play an important role in muscle growth doesn’t mean supplementing with them provides any additional benefit,“ Arnold Schwarzenegger wrote in his fitness newsletter. Schwarzenegger cited a new study that found BCAA to be “at best — inferior to any complete protein and — at worst — a complete waste of your money.”

Amino acids are the building blocks of protein, and BCAAs contain Leucine, Isoleucine, and Valine. Among these, Leucine is “especially important in muscle protein synthesis,“ wrote Arnie. However, the 76-year-old also explained that repeated research has found that “all 20 amino acids must be present“ for our bodies to build muscle.

Hence, supplements such as whey protein are far more effective in boosting muscle growth. The bodybuilding legend also explained that the effectiveness of BCAA is further reduced when you get enough complete protein from other sources. Arnold Schwarzenegger added that even those who have protein deficiency don’t benefit from BCAAs alone.

It seems like other fitness personalities agree with the Austrian Oak.

Science-based influencers don’t recommend BCAAs

Besides Arnold Schwarzenegger, fitness influencers and bodybuilders like Jeff Nippard, Sean Nalewanyj, and others also point to the scientific evidence to showcase their dislike for BCAAs. Nippard said BCAAs are unnecessary in a video where he ranked supplements. The natural bodybuilder explained how you need all nine essential amino acids to build muscle.

Even those who did recommend BCAAs didn’t do so in isolation. Although eight-time Mr. Olympia Ronnie Coleman once recommended BCAAs, he also included whey protein isolate and multivitamins alongside them. So Arnold Schwarzenegger isn’t the only bodybuilding and fitness icon telling you not to take BCAAs.

“When you use a BCAA product, it’s like buying a fancy engine and acting like you don’t need any fuel,” Arnie wrote in Arnold’s Pump Club. Instead, the 76-year-old suggested that you should rely on whole foods and protein powders.