Amino acids or protein? Many novice athletes ask this question. However, a mixture of a few grams of whey and a few grams of free essential amino acids (EAAs) has been shown to have a greater effect on muscle protein balance than a shake with a reasonable amount of plain old whey. American researchers recently reported this in the Journal of the International Society of Sports Nutrition.
Concentrated proteins are popular dietary supplements for increasing lean body mass. Protein supplementation can take the form of protein-fortified prepared foods or isolated, concentrated proteins. Of the latter, whey protein isolate is the most popular supplement.
EAA amino acids are responsible for stimulating muscle protein synthesis
EAA essential amino acids are the main "active" components of dietary protein. EAAs cannot be produced in the body, but they are primarily responsible for stimulating muscle protein synthesis [1]. Consumption of nonessential amino acids, with or without concomitant EAA intake, does not affect protein synthesis in healthy, well-nourished volunteers, either at rest [1, 2] or post-exercise [3, 4]. The muscle protein synthesis response following oral administration of an EAA formulation is more than twice the response following consumption of a comparable dose (g/g) of whey protein isolate [5]. The greater anabolic effects of the free form of EAA may be explained by the more rapid increase in plasma concentrations of amino acids, as well as higher peak concentrations. Additionally, EAA supplements can be developed to address altered metabolic conditions such as aging [6]. While EAA supplements have clear benefits, isolated proteins such as whey protein isolate also have potential benefits.
The protein synthesis response to the consumption of isolated dietary protein persists for a longer time than the response to the free form of EAA due to the slower absorption of its constituent amino acids [7]. Additionally, peptides produced during the digestion of dietary proteins (especially whey protein) have been suggested to have unique nutritional benefits [8,9,10,11]. Taste preferences may also favor the consumption of isolated protein foods. Thus, the concept of a nutritional composition that combines the beneficial effects of both free form EAA and isolated dietary protein is attractive.
Amino acids or protein
• There is no point in taking high-quality protein and amino acid complexes at the same time. Take BCAAs or individual amino acids with protein - glutamine, arginine, taurine, phenylalanine, beta-alanine, and so on.
• If you are gaining weight, take protein; if your main goal is to lose weight, use amino acids. But as I said above, you won’t get enough of amino acids, so worry in advance about high-protein foods, but with minimal fat content.
I wish you all success and achieve your goal faster, don’t forget to leave comments, it will be nice to know other people’s opinions!
