BCAA or protein? Eternal dispute!
If you want to achieve the best results when building muscle, it is very important to understand the role of amino acids in the process of building muscle tissue.
BCAA makes it possible to restore muscle fibers damaged during training. You can independently determine for yourself the amount you take during the day to give your body the opportunity to recover after heavy strength training. Therefore, a large portion of whey protein is the best option for this purpose.
Consumption of the daily protein intake covers all the body's needs for amino acids, which are needed not only for building new muscle fibers, but also for health, skin, bones, nails, and hair. If you want to recover faster after training, then sooner or later you will have a question: do I really need nutritional supplements? What do I need to get and when is the best time to take them? There are a lot of options. Therefore, in this intellectual battle you will need help, otherwise it will be very difficult to determine the right directions for yourself, because sports nutrition supplements must meet your needs and goals.
Which is better: BCAA or protein: basic information
Protein is present in every living organism. Therefore, it is found in almost all food products. But is this amount enough? If you are planning to start exercising, it is very important to get enough protein as it helps with muscle recovery after exercise.
According to the National Institutes of Health, the daily value is calculated using the following formula: 0.36 g of protein per 1 pound (=453 g) of body weight. But if you exercise regularly, this number increases to one gram or even more. Namely: 1 g of protein per 453 g of body weight.
That is, our body mainly consists of protein, which in turn consists of amino acids. Figuratively speaking, they are like microscopic Lego pieces. There are 20 amino acids that the body cannot do without. Nine of them are essential. This means that the human body does not produce them on its own. For this purpose, a special healthy diet is required.
Nutritional supplements containing proteins and amino acids have many beneficial properties. They help with muscle recovery after exercise and reduce fatigue. Therefore, it is very important to take these foods after a grueling workout.
BCAA - what is it and why is it needed?
BCAA is an acronym that stands for Branched Chain Amino Acids, which translated from English means “branched chain amino acids.” These are three essential amino acids: L-leucine, isoleucine and valine, which provide and store energy for muscle tissue.
If you're trying to lose weight by reducing your calorie intake, your body contracts muscle tissue to provide energy. BCAA plays an important role in the process of weight loss. This supplement will allow you to gain a slim figure by getting rid of excess fat, not muscle. In addition, the amino acids it contains help you recover faster after heavy exercise.
Protein food supplements
So what is preferable: protein or BCAA? What is the difference and which is better to take?
Whey protein is obtained in the process of processing milk into cottage cheese; liquid whey, obtained by heating and settling sour milk, is subsequently dried to a powder state. In this form it is easily digestible. Recommended for use after training. In fact, the term "protein powder" refers to whey protein.
If you still doubt whether protein is right for you, evaluate the beneficial properties of this product. It allows:
- Build muscle mass;
- Reduce muscle fatigue after training;
- Burn excess fat;
- Gives a feeling of fullness.
Moreover, numerous studies have shown that whey protein is very beneficial for protein synthesis in muscle tissue. In addition, it improves metabolism, allowing the body to burn fat faster.
Note: in addition to whey protein, there are other types, for example, casein, which is best used before bed because it is absorbed in about 3-4 hours and can feed the body with amino acids.
BCAA selection
Many people who go to the gym have come to believe that amino acid supplements are best taken during workouts, rather than before or after exercise. This is something to consider because many manufacturers indicate on their labels that the supplement should be taken before or after exercise.
If you prefer BCAA, but do not have sufficient financial resources to purchase such supplements, do not worry. There are effective remedies at low prices.
Protein Selection
If you are not a vegetarian, you can combat your hunger with whey protein consumed post-workout as a source of valuable energy. Remember that you can get the most benefit from the product if you take it within 20-30 minutes after exercise. If more time passes, the results will be slightly worse.
If you can't find a free serum (maybe you won a few packs), the best products are quite expensive. In addition, the price depends on the quantity.
How to take bcaa
The amount of BCAA taken directly during exercise directly depends on the duration of the workout. Experienced athletes advise consuming 5 g of the substance for every hour of exercise. While on a low-calorie diet, you can drink a BCAA supplement throughout the day every 2-4 hours.
But still, the best time to take BCAA is about half an hour before training. It is useful to drink another portion of the supplement immediately after a strength program: studies have shown that BCAAs reduce muscle pain. Some people may think that drinking BCAA before and after training is too much. But if classes are carried out at full strength, the body loses more useful substances, which means it needs larger portions of amino acids.
How to drink BCAA for weight loss:
- before and after training;
- during training (in the form of a drink);
- during the day (to suppress appetite).
How to use to gain muscle mass:
- before performing strength exercises (25-30 minutes);
- during a long workout (possibly before a cool-down);
- after class (in combination with a gainer);
- in the morning (to prevent muscle protein catabolism).
BCAA or protein - what to choose?
As mentioned earlier, whey is a by-product of milk. Another advantage of this substance is its low lactose content. This product is used by athletes and bodybuilders as a meal replacement before and after workouts. The whey contains 9 essential amino acids.
There is a wide selection of different types of whey protein on the market, with slight differences. For example, whey protein isolate contains a high percentage of protein - about 90%, and low fat.
Summarizing all of the above, it should be noted that you can combine BCAA with whey. This will allow you to get the maximum benefit as each product is effective in its own way. However, they cannot be mixed. BCAA's are best consumed during exercise, while whey is typically consumed post-workout. But if you wish, you can give preference to one product and get good results. If your funds are limited, take BCAA. If you want to get rid of excess fat and build muscle, consume protein after your workout.
Below are a few more important questions to consider when choosing a dietary supplement.
Efficiency
It is unfair to assume that one product is more effective than another. Keep in mind that these supplements are used for different purposes. On the one hand, whey protein helps you feel full and provides energy, which the body uses to develop muscles. On the other hand, BCAA will help you get rid of excess fat and stay slim. Try to paint a clear picture of what you really need. This will help you get the answer and determine what type of supplement you need.
Synthesis
Protein powder contains all the amino acids necessary for the body. However, it will take some time for the first visible results to appear. This is due to the fact that the process of processing the substance occurs through the liver.
On the other hand, BCAA brings faster results, since the absorption process occurs in the skeletal system. This preserves muscle tissue and prevents catabolism.
Calories
Both whey and amino acids help you gain muscle mass. But one of the main differences lies in the number of calories obtained in the process of consuming these supplements.
Keep in mind that a BCAA supplement is unlikely to add calories since the amino acids are already broken down and the body won't have to do this on its own. As for protein powder, 100g of this product will provide about 27 calories.
Prices
If you're deciding whether BCAA or protein is better, it's also reasonable to think about cost. In addition, common sense dictates that the quantity of a product purchased is directly proportional to the funds spent on it. If you want to keep your calorie intake to an absolute minimum and maintain muscle mass, choose amino acids. If you're looking to save money, you can get by with protein.
Dosage
Depending on your current weight and activity level, the recommended protein intake will vary from 0.5 to 1.5 grams per 1 kilogram of body weight. This is the daily amount of all protein consumed along with food. If it turns out that you eat a lot of meat, eggs, fish and other protein foods, it's likely that you don't need to take a supplement. Plus, unlike BCAA, whey protein may increase your calorie intake. And if you need to quickly recover after a hard workout without getting a lot of calories, then it is better to take amino acids.
As for amino acids, the body requires only 10 mg, with the exception of leucine, the recommended dose of which is 14 mg.
Bonus tip: Always check labels and watch your body weight. If in doubt, consult with specialists!
Extra sports nutrition to help you stay in shape
If you have BCAA and protein in your arsenal, that's already good! But there are several more supplements that will help you not only improve or maintain the quality of your form, but also maintain your health. These include:
- Vitamins and minerals;
- Fatty acid;
Vitamin and mineral complexes are recommended not only for athletes, but also for the average person, since food from supermarkets has long been unable to provide our body with all the necessary substances. And fatty acids will supplement your diet with healthy fats, which perform many different functions: from improving heart function to strengthening the immune system.
To increase the effectiveness of taking supplements, we advise you to learn how to take sports nutrition correctly.
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These nutritional supplements can be taken together
Research shows that BCAA not only helps build muscle mass and prevent catabolism, but also prevents exhaustion. And although branched chain amino acids are found in protein powder, it's not that simple. Protein supplements contain a substance that may interfere with some of the BCAA's anti-fatigue properties. This substance is called tryptophan.
BCAA and protein: final verdict
Even if your diet is carefully thought out and your body receives all the necessary nutrients, this may not be enough if you decide to start training. Consider your goals and your own capabilities. If you need nutritional supplements, you can choose protein to gain muscle mass, BCAA to reduce calories, or combine both products for maximum results.
Experiment and consider different possibilities and soon you will achieve your goal.
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