You probably know how important protein is for maintaining health and muscle. But you may not know that much of its strength-building power comes from branched-chain amino acids (BCAAs). This is one acronym you’ll want to keep in mind when creating a meal plan or supplement plan to help make your fitness goals a reality. BCAAs have several benefits that can help you achieve your goals.
What are BCAAs?
Branched-chain amino acids are three of the nine essential amino acids that the body cannot produce on its own.
Isoleucine Leucine Valine
Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle. BCAAs are the three most important amino acids for muscle growth and repair.
“BCAAs can play a unique role in fitness training by promoting muscle recovery after physical activity,” says Bhansali Acharya, a registered dietitian in Detroit. In particular, BCAAs help optimize muscle repair and growth. *
Are BCAAs the same as protein?
BCAAs are not proteins. These are some of the components of proteins.
Protein is a macronutrient that provides many benefits to the body, especially when it comes to fitness and exercise. “Protein helps build and repair muscle tissue for weight management and athletic performance,” says Keith Hodges, a NASM-certified personal trainer in Los Angeles.
Protein may also temporarily slightly increase your metabolism (because digestion requires energy) and promote satiety. Feeling full is important because it keeps you feeling full for a longer period of time, leading to a reduction in your daily calorie intake.
Should I take BCAA and protein?
BCAAs cannot help the body synthesize proteins on its own. It must be taken with other essential amino acids to make a complete protein. “BCAAs and protein are equally important, in my opinion,” says Hodges.
If you’re interested in getting BCAAs and protein, you probably don’t need to buy two products. All you need is a high-quality protein powder like Beachbody Performance Recover, which is also fortified with BCAAs.
“The key is to get high-quality protein into your body right after you finish your workout,” says Trevor Thiem of CSCS. “Your body can break down that protein into amino acids and use it to optimize muscle recovery and growth.”
Are amino acids better than proteins?
BCAA and protein supplements are more effective when used together. BCAAs are considered some of the most important amino acids for muscle growth, but the main factor in muscle protein synthesis is determined by the total amount of protein consumed, says Dimitar, a doctor specializing in preventive medicine. says Marinoff, MD. And nutrition. “Eating higher amounts of protein with a high BCAA content is much better for muscle protein synthesis and hypertrophy than consuming BCAAs alone.”
Therefore, in addition to supplements, make sure you get enough protein from whole foods. Both protein and BCAAs can be obtained from foods such as meat, fish, beans, eggs, and tofu. “Remember, supplements are not a replacement for food,” says Hodges. “You should eat, hydrate, and sleep according to the fitness goals you want to achieve.”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
