Editing Openai/6963c099-ff20-8011-adc8-8f1339cd1c1b (section)

=== Assistant: For weight loss, BCAAs can help a bit — but only as a support tool, not a driver. ===
For weight loss, BCAAs can help a bit — but only as a support tool, not a driver. Here’s the clear, no-fluff version.

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===== - Help preserve lean muscle in a calorie deficit =====
* Reduce muscle breakdown during workouts
* Slightly improve workout performance when calories are low
* May help control fatigue when dieting hard

They do not burn fat directly and won’t replace a calorie deficit.

===== - Training fasted =====
* Eating low protein for the day
* In an aggressive calorie cut
* Doing frequent or intense workouts
* Trying to keep strength while losing scale weight

If protein intake is already high, the benefit is small.

===== - Dose: 5–10 g =====
* Timing: before or during workouts
* Calories: very low, usually 20–40 kcal per serving
* Ratio: standard 2:1:1 is fine

They’re popular during cuts mainly because they’re low-cal and easy.

===== BCAAs are secondary to: =====
* Total calorie control
* High daily protein intake
* Resistance training
* Sleep and stress management

If you can choose only one:
* Protein > BCAAs, every time

===== - BCAAs help protect muscle, not cause weight loss =====
* Useful when dieting makes eating enough protein harder
* Optional, not necessary

If you want, tell me:
* Are you cutting aggressively or slowly?
* Fasted or fed workouts?
* Lifting, cardio, or both?

I can give you a clean setup that fits your routine.