What is protein and why is it important?
Protein is the most important macronutrient the body needs as it is found in every cell of our body. It consists of hair, skin, nails, muscles and ligaments. Eating enough of it is important for everyday life, but it's especially important if you're working out hard in the gym. After all, protein is a product that allows muscles to grow. Doctors recommend that the average person consume about 0.7 grams of protein per kilogram of body weight per day. If you exercise regularly (especially strength training), you should aim for 2 grams of protein per kilogram of body weight. All proteins are made up of even smaller building blocks, which you know are called amino acids. There are 20 amino acids in the human body. Nine of them are called “essential” because the body is unable to synthesize them and must obtain them from food. Taking protein and amino acids not only helps build muscle, but also prevents muscle loss, reduces fatigue, and shortens recovery time after exercise.
Conclusion about supplements in general:
Of all the supplements, creatine and whey protein seem to be the most beneficial. They truly allow you to get the most bang for your buck.
The same conclusion was reached by many scientists and athletes who researched these supplements and tried them on themselves.
Taking amino acids makes no sense for people who eat enough protein.
Amino acids are needed for those who conduct intense training. And here's who else might need a supplement:
- For those who don't like protein
- People with milk allergies
- People who are on a strict diet and strictly monitor the amount of calories they consume.
So, if you do not have such specific requirements, then you are better off taking only protein.
Be healthy!
What are BCAA
The term BCAA or branched chain amino acids refers to three specific essential amino acids called leucine, isoleucine and valine. They play a key role in muscle protein synthesis, providing muscle energy and maintaining lean muscle mass. All three can be found in any BCAA sports supplement.
To lose weight, you need to significantly reduce your calorie intake, while the body tries to conserve its fat reserves and begins to break down muscle for energy production. Taking BCAA allows you to burn fat without destroying muscle tissue.
This is the biggest benefit of BCAA's for those on a low calorie diet. Research has shown that using branched chain amino acids has a number of training benefits, including:
- gaining muscle mass;
- promotes recovery after training;
- reduces natural serotonin levels.
Scientific information
Amino acids are either glucogenic or ketogenic (or both). In other words, glucogenic amino acids can serve as glucose precursors. This is because their carbon skeleton can be used to create the glucose molecule. Ketogenic amino acids are converted into fatty acid molecules or ketone bodies.
BCAAs are both:
- Leucine is ketogenic
- Valine is glucogenic
- Isoleucine can be used as one or the other depending on the situation.
What is whey protein
When milk sours, two products remain. Curd, which is the solid residue, and whey, the liquid component. Whey can be turned from liquid to powder by removing all the water. There are many types of protein powder, but when people talk about protein, they usually mean whey. Whey protein is an easily absorbed form of protein. This is why it is best suited after a workout. Some benefits of taking whey:
- Helps build muscle;
- Reduces recovery time;
- Quickly absorbed by the body;
- Reduces muscle fatigue;
- Protects muscles;
- Reduces appetite;
- Relatively inexpensive.
Whey has been shown to have the greatest positive effect on muscle protein synthesis, especially during strength training, in various studies. Also speeds up recovery. Whey gives you a feeling of fullness and prevents excessive overeating after exercise. Research also shows that whey protein speeds up metabolism and thus helps burn fat without damaging muscle tissue.
When to use BCAA
Recommended use before and after training. However, most experienced athletes will agree that BCAAs work best during a training session (if the workout is very long). It is recommended to take 4-8 grams, at the rate of 33 mg of leucine per kilogram of weight (divided into two to three doses per day). In addition, BCAA's are usually cheaper than any other amino acid. So you get a lot of benefits for less money. Pros of BCAA:
- The ratio of amino acids is 2:1:1.
- Pure powder.
- Very fast absorption.
- No additives or fillers.
- For convenience, it is available in various packages.
Cons of BCCA:
- Some people don't like the taste.
- Sometimes it's hard to mix.
- Not suitable for vegetarians and vegans.
- Significantly more expensive than protein.
How is it absorbed?
Insulin is used to enter BCAA muscle cells. They cause a small but long-lasting insulin spike. This is different from the carbohydrate response.
BCAA's are absorbed faster than many other amino acids. But you should always remember that protein is absorbed even faster than individual amino acids. It can even be noted that the body uses a different transport system to digest protein than it does for amino acids.
Therefore, if you eat high-quality proteins, then you do not need to consume BCAA.
When do you need whey protein?
Whey protein, unless you're vegan, is a great way to increase your protein intake. The whey is best used as a post-workout sports supplement within 20 minutes to half an hour after the gym. Although there is a greater variety of protein supplements available, the highest quality products tend to cost more. Whey protein benefits:
- About 20 grams of protein per scoop (sparingly).
- Low carbohydrates per serving.
- Low calories per scoop.
- Without GMO.
- Natural sweeteners (stevia) and flavorings (usually).
- No artificial additives or fillers (usually).
Cons of the serum:
- Sometimes it tastes very sweet.
- Not suitable for vegetarians and vegans.
Since whey protein is best taken post-workout and BCAA's are best taken during training, the two complement each other well as the combination can significantly increase muscle growth potential. However, if you are trying to lose weight, whey is an excellent food replacement, while you lose weight and can even gain muscle mass at the same time. BCAA acts as a protector (“protector”) of muscles during the period of weight loss. However, from a price point of view, protein is surprisingly better value because it also contains BCAAs, approximately 1.8 - 2.5 grams per 10 grams of whey. From this calculation, taking into account modern prices, it turns out that BCAA costs almost three times more.
Good luck
Answers to the most popular questions
In the end, we decided to highlight the most asked questions so that you no longer have them:
1. How to combine protein and BCAAs correctly?
These supplements can be taken together, mixed in a shaker, or separately. The best regimen:
On training days:
- After waking up - BCAA;
- Between meals - protein;
- Before training – BCAA;
- After training - BCAA and protein;
- Before bed – BCAA and protein.
On rest days:
- After waking up - BCAA;
- Between meals - protein and BCAA;
- Before bed – BCAA and protein.
2. Is it possible to add BCAA to protonin?
It is possible, but it depends on your goals. BCAA are characterized by a rapid absorption rate and are valued because of this (they are absorbed within 30 minutes after administration). You get a quick source of amino acids for your muscles. Protein takes longer to digest. So when you take these supplements together, mixing them, you lose in absorption rate, but you get more pure amino acids. It is best to take BCAA separately at a time when your muscles urgently need them. If you just need to get a lot of protein, you can mix BCAA and protein in a shaker.
3. How to take BCAA with protein?
If you decide to take these supplements together, remember two important rules:
- BCAA and Protein, when taken together, are mixed only with water;
- The finished mixture is not stored for even an hour, but is drunk immediately.
It is also worth considering that the protein mixture also contains a certain amount of essential amino acids, which is indicated on the packaging. BCAAs work when taken as little as 30 grams per day, so you can consider the amount of these amino acids in protein to save a second supplement (BCAA).
4. Can amino acids replace protein?
Yes, they may well, but only if you bought complex amino acids. If you want to replace the protein with BCAA, then this is not entirely correct, since you will only get 3 amino acids, which is very far from the full amino acid profile. A complex supplement usually contains all the necessary amino acids in fairly large quantities, but is devoid of healthy fats, immunoglobulins, lactoglobulins and other protein shake impurities that are anabolic boosters.
5. Is it better to drink protein or amino acids/BCAA in the morning?
In the morning, it is best to take a portion of amino acids/BCAAs, as they are absorbed very quickly and protect your muscles from catabolic processes. Protein takes a little longer to digest and would be appropriate between meals, before training and before bed.
We hope that we have answered the most important questions regarding BCAA and protein intake. If you still have questions, please ask them in the comments!
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More about amino acids:
How to choose BCAA and which ones are better?
What can you replace protein with?
What are amino acids for?
The myth about the side effects of amino acids
BCAA - how to take and what is it?
BCAA 1000 caps from Optimum Nutrition – how to take and reviews
Discussion:
- Zheka says:
what is better to take isolate or BCAA as protein??? - monro666 says:
Zheka, some question: the wrong isolate is a protein. So I interpret your question as what is better to take isolate or VSAA? Then I would advise you to isolate, since it contains both bcaa and a lot of amino acids. but personally I buy both.
- Anyuta says:
you answered in “what is better to drink BCAA or protein in the morning”, which is better than bcaa, but why??? After all, protein contains more amino acids?
- victor says:
I took myself new ones from Chaos from the Cannibal series. It is great! Not only are the jars mega-stylish, they stand on the shelf and catch the eye, just like an element of the interior)) but these simple ones are super tasty! all three have a different composition: one is pure isolate, the second is isolate + concentrate, the third is multi-component. and it's very convenient! I drink depending on my goals, if I need a lot of energy, then I drink a multi-component or concentrate + isolate, if I need a minimum of fats and coals, then pure isolate. I didn’t buy it, why? if I have so much proto!
- Radion says:
eee) bcaa vs protein is an eternal struggle, but I’m for combining! All the same, these are not variations of one supplement, but a completely different sports nutrition. I take Bcaa and Prot and drink almost according to your regimen, sometimes taking it together.
- gertruda says:
Greetings to the consultant and many thanks! This is my first cut, I read on your website that bcaa and/or protein must be taken while cutting. But I’m not particularly sophisticated, so I didn’t know what to choose or how to drink. Peter recommended Brute BCAA. And although the supplement looks brutal, masculine, and the composition is directly anabolic, after a month of taking it, I realized that there is no better support for muscles during cutting! The muscles remained rigid and the volume was preserved, but the fat was gone)) I had experience losing weight before, but I always ended up with a flabby body. So, I highly advise girls to contact Peter and try Brutus!
- Vasya says:
Thank you. I understood the difference between bcaa and protein. I am newbie.
- Blood Mary says:
I am for accepting both prot and btsaa! I didn’t have a big budget, so I decided to save on discounts and took 2 of the most affordable and at the same time high-quality options: Cannibal Kraken (more than 2 kg for about 4 thousand) and Elite BCAA (as many as 60 servings for 1,500 rubles). It turned out to be very profitable and lasts a long time. The tastes are simply wonderful!!
- Egor says:
Are there really still people who don’t understand anything about this????
- ganZa says:
Egor, it would be funny if it weren’t so sad) I have half of the people in my gym who don’t even know what bcaa is and ask the question, how much can you get from a can of protein?) so there are a lot of stupid people. and the most offensive thing is that even an explanation is not a fact that will make them smarter.
- Ira0 says:
I buy bcaa all year round, protein only when funds allow.
- Nikita Stavrov says:
I really liked the green BCAA from Xcel! The composition is bomb! It also turns out to be a vitamin complex. I noticed a faster recovery after taking them.
- tima says:
I didn’t regret consulting with a consultant. I always took bcaa only from Optimum Nutrition. But it turned out that now there are btsaakhs that are much cooler in composition and not much more expensive in price. Now I tried Brutus BCAA and I will say that it feels radically different from everything I’ve tried!
- Irina says:
I really like EnergyPro protein
