What is better to buy bcaa or protein. Which is better - BCAA or protein? Should you drink protein after a workout?

Protein and BCAA very often they are put on a par, compared and contrasted with each other. This can be explained by the protein nature of the origin of both the first and second sports supplements. What's more, both supplements are made from the same organic foods. However, they are positioned in the sports nutrition market as supplements intended for different purposes, which is why the scope and purpose of use can also vary greatly. Our task today is to understand what each supplement is, what they have in common, how they differ, and why one product is better than another and vice versa. And we will start, perhaps, from the very basics, with the definition of what protein is and what BCAA is.

Let's start with biochemistry, namely, why the body needs protein. Along with fats and carbohydrates, protein is a very important source of nutrients and building materials for the body. Proteins in their structure consist of proteins that the body can partially produce on its own, and partially must receive from food. Almost all of them contain proteins and, accordingly, amino acids in one concentration or another. Protein products of animal origin, such as meat, milk and eggs, contain all the essential amino acids. In addition, plant-based protein products, such as beans, nuts, and soy, are also rich in amino acids.

Proteins play an extremely important role for the human body. Some of them perform a structural function and help build bones, muscles, ligaments, blood vessels and more. Others are involved in metabolism, others support immunity, others regulate the production of hormones, and so on. Experts say that protein is important for the formation of the body and maintaining its health at literally any age, from infancy to old age. The body experiences an acute need for proteins after injuries or operations, as well as if a person leads an active lifestyle. Accordingly, those who systematically, on an ongoing basis, engage in sports experience an even greater need for proteins and amino acids.

Experts say that the rate of protein consumption in each particular case depends on body size and the level of physical activity. For example, for a man with a height of about 180 cm and a body weight of over 100 kg, who works out in the gym 3 times a week, the need for protein will be higher than for a woman with a height of 160 cm and a weight of 55 kg, who does not work out in the gym. Thus, the amount of protein consumed is strongly tied to the level of physical activity, which means that the more often you train in the gym, the more stress you expose to the body. And the more stress you expose your body to, the more protein you need to consume - this time. And the more time you will need to recover - that’s two.

What is protein

Speaking about the increased need for protein consumption when playing sports, a beginner, first of all, comes to mind that he needs to start eating more protein foods. This is partly true, but only partly. The fact is that ordinary food products, in terms of their protein content, have very low efficiency, even when it comes to cottage cheese, eggs or chicken. Scientists and nutritionists have long established that for a person who is actively involved in sports, the daily intake is at the level of 2 g/1 kg of body weight. Now calculate how much protein you need to consume per day for your weight. Did you count? So, keep in mind that 100 grams of chicken fillet contains only 25 grams of protein. Now imagine how much chicken you need to eat to meet your body’s daily need for protein.

Thus, we logically came to the conclusion that the body simply could not cope with such huge volumes of food if you decided to get protein only from it. It is for this purpose that such a food supplement as. While a large volume of food puts a strain on the digestive system and requires a lot of energy for digestion and absorption, a protein shake does not take up much space in the stomach, does not burden the digestive system, is quickly absorbed and at the same time has a high efficiency. By the way, it is important to understand that protein belongs to the category of food additives because it is not a complete replacement for protein products, but only complements a diet that should be complete.

So, now you and I know that protein is a food supplement that is created to meet the body’s daily need for protein. It is for this purpose that it is used in sports, including bodybuilding and even in fitness. “Protein” means “protein” in Latin. And protein is the building material for our muscles. Thus, it becomes clear to us why he is so popular in bodybuilding. After all, the goal of bodybuilding is precisely to build bulky muscles. Even though most athletes carry food containers with them, they nevertheless meet their increased protein needs with the help of protein shakes.

What are BCAA

Let's start with the fact that the abbreviation stands for Branched Chain Amino Acids, which translated from English means branched chain amino acids. Amino acids, as we have already found out, are the structural elements of protein. Thus, when talking about protein foods, we understand that the body can obtain both protein and amino acids from them, but why are BCAA's placed in a separate category? The fact is that their difference from “regular” amino acids lies in the body’s inability to synthesize them on its own, which means the only way to saturate the body with them is to take special nutritional supplements. It is with the aim of saturating the body with essential amino acids that BCAA were created.

These same BCAA amino acids make up about 35% of the total structure of amino acids that make up muscles. This is quite a lot. During training in the gym, about 25% of all energy is released from BCAA amino acids. When you eat food rich in protein, these amino acids are the first to enter the bloodstream. They are broken down protein components that come in the form of isoleucine, leucine and valine. The fact that they are presented in an already split state means for us that the body does not require additional labor to assimilate them, which means that the absorption process will occur almost instantly. Much faster than when consuming regular protein from supplements and especially foods.

Leucine, a component of BCAA amino acids, is the basis of all proteins and is involved in the regulation of protein synthesis in the body. Isoleucine is needed for leucine metabolism and blood sugar regulation. Valine is a source of energy in muscles. Based on the sum of the factors, we can draw a line under these three components as follows. If the body lacks BCAA, the muscles begin to starve. Regular gym sessions injure your muscles by breaking down contractile protein. This protein must be restored, including with building materials such as BCAA amino acids. Taking them before training increases muscle endurance, and after training reduces muscle fatigue and speeds up recovery.

What is the difference between protein and BCAA?

So, now you and I know what protein is, what role it plays for our body, what products it needs to be obtained from, and also why the missing amount of protein needs to be compensated by using sports supplements. We also found out that protein is a sports supplement - a source of protein, and BCAA is a sports supplement - a source of amino acids. This, in turn, leads us to the idea that if amino acids are the structural elements of protein, then the difference between protein and BCAA is actually minimal. This is where numerous debates arise on the topic - which is better, protein or BCAA? The differences are actually not obvious, however, they exist and therefore it is definitely worth talking about them.

It’s immediately worth noting that protein actually consists of BCAAs, which are directly involved in muscle protein synthesis and at the same time reduce muscle breakdown after hard training. This is precisely the subject of much debate - which is better to drink, protein or BCAA? What gives the best effect? Let's figure it out. Whey protein contains BCAA in higher concentrations than regular protein foods. Consumption of protein in the post-workout period ensures a positive nitrogen balance, which has a beneficial effect on muscle protein synthesis and leads directly to muscle growth. Due to its effectiveness, manufacturers are increasingly including BCAA in protein composition.

But at the same time, it would be fair to note that adding protein to BCAA is simply pointless. During exercise, BCAAs can be used to reduce muscle damage, increase energy reserves, increase endurance, and reduce feelings of fatigue. So what is the difference between protein and BCAA? After all, there were no obvious differences. In fact, the main difference is the form in which these two supplements are presented. Protein that is not broken down into amino acids requires a certain amount of time to be digested and absorbed in the body. BCAA amino acids, in turn, are already a split form of protein - their absorption rate is higher, which means that these supplements need to be taken differently.

How to take protein and BCAA

Competent use of any sports supplements always begins with the diet, and the diet depends on the goals set. At the same time, we must remember that from the point of view of building and maintaining muscle, proteins have an advantage over fats and carbohydrates. This suggests that, in contrast, both protein and BCAA are needed by the body under any circumstances, both when gaining weight and when losing weight and maintaining weight. The body experiences an urgent need for protein consumption immediately after waking up and immediately after training. Moreover, in both cases it is advisable to take whey protein, since it is quickly absorbed. It is also recommended to drink protein before bed, for which casein form is better suited.

As for amino acids, you can also drink BCAA in the morning, immediately after waking up, as well as during training to replenish the body’s energy reserves, increase endurance and reduce the feeling of fatigue. To the question - what is better to drink protein or BCAA? The most correct answer would be - both protein and BCAA, since each of them has its own effect on the body, characteristic of this supplement. Since both the first and second additives are produced in the form of a powder, to use them, of course, it is necessary to stir it in a liquid, which can be ordinary water, milk or juice. If you are gaining weight, the drink with milk and juice will be more nutritious; if you are losing weight, it is better to mix the powder with water.

BCAA and protein together certainly give the best effect. This is a rule that applies to the vast majority of sports supplements. Separately, they simply give a good result, but together they have a synergistic, that is, mutually reinforcing effect. Okay, then how do you combine BCAA and protein? The most classic regimen is to drink a protein shake half an hour before training, take BCAA amino acids during it, and take a second protein shake immediately after training. That is, it is possible to combine BCAA and protein; moreover, the vast majority of athletes do this. As for whether it is possible to mix protein and BCAA, in order to avoid side effects such as bloating, nausea or vomiting, it is better not to do this.

Protein or BCAA, what to choose

So, what is better, protein or BCAA? I think, as many have already guessed, it is not entirely correct to pose the question in this way. In each specific case, at each time period, the answer for each person will be different. This is not to say that protein is better than BCAA or that BCAA is better than protein, they are just different, although they are similar in many ways. The advantages of protein lie in the complete composition of nonessential and essential amino acids, but the rate of protein absorption is quite low. The benefits of BCAA amino acids are the speed of absorption, which allows you to literally instantly deliver nutrients to your muscles. However, their disadvantage lies in the inferior composition of amino acids.

Protein complexes are food additives, the main component of which is pure protein (the concentration of which can range from 70 to 90%). Once in the body, under the influence of enzymes, the protein is broken down into amino acids, which the athlete needs to build new muscle structures. It is thanks to the amino acids that are present in the protein supplement that the destruction stops and the process of muscle building begins under the influence of physical activity. At the moment, soy, milk, egg, whey proteins, as well as casein are produced. Each of these forms differs primarily in the rate of absorption in the body and the concentration of pure protein.

BCAA amino acids, in turn, are positioned on the sports supplement market precisely as a complex designed for rapid muscle recovery. Even one serving of BCAA is enough to carry out a fairly grueling workout without causing significant damage to your muscle fibers. Thus, despite the fact that amino acids at first glance are an analogue of protein, in fact the purpose of these two supplements is different. What is the difference between protein and BCAA? Because protein is positioned as a supplement for building new muscles, and BCAA is positioned as a supplement that prevents the destruction of old ones. This is why you need to take protein and BCAA together.

Conclusion

In conclusion, I would like to say directly about the method of producing sports supplements based on protein (or protein, if you prefer). All of them are made from natural organic products, regardless of their origin, animal or plant. Powdered supplements are usually made from regular milk, which is dried and fermented before adding colors, flavors and banana, strawberry or chocolate flavors. Since protein and BCAA are biological in origin, it would be highly inaccurate to say that they are “chemicals”. And the worst thing that can happen to you in case of an overdose is an upset stomach, nausea, vomiting or intestinal dysbiosis.

In the end, the most important thing is that you and I have finally figured out the difference between protein and BCAA. Despite the fact that it would seem that both nutritional supplements are based on a protein structure, nevertheless, as we found out, they have three characteristic differences. The first is a different composition, which characterizes protein as a more complete product, and BCAA amino acids as a less complete product. The second is the rate of absorption, which, due to the dense composition of protein, is low, while for BCAA amino acids it is almost lightning fast. Third is positioning. Protein is touted as a building material, and BCAA amino acids are touted as a means of recovery. So, based on these three differences, we now know for sure that protein and BCAA are completely different supplements.

Nowadays, the BCAA sports supplement has become very popular among athletes.

In this article, we will figure out whether everyone really needs BCAAs?

BCAAs are three amino acids: isoleucine, leucine and valine. Scientists have found that these 3 amino acids are most important for building muscles. About 30% of muscle tissue consists of them. All manufacturers started churning out BCAAs and saying that without this supplement your muscles will not grow. Meanwhile, muscles, like the whole body, need ENTIRE SPECTRUM OF AMINO ACIDS. Just some more, some less.

Where do you get BCAAs from? From the same protein. Roughly speaking, they take a protein and separate these 3 amino acids from it. After all, as you know, protein is a set of amino acids. And then the fun begins.

What can be concluded?

For the same amount of BCAA in protein and in a BCAA preparation, you will pay approximately the same money. But, in the BCAA preparation you will receive only BCAA, and in the protein you will also receive a full spectrum of all the amino acids that the body also needs.

If a person consumes protein approximately 100 grams per day, 16 – 20 grams of BCAAs, then look at what dosages the manufacturers indicate for their BCAAs. 2 – 6 capsules in a day. This 2 – 5 grams themselves BCAAs per day. These are just ridiculous dosages. Why do they do this? Yes, because you think that there are a lot of portions in the package and it will last for a long time. Since if you make real portions according to 15 – 20 grams per day, then you will see that the jar will only last for 10 days.

What about plant proteins (soy, rice, wheat)? Here's the content BCAA 13% – 15%. That is, a little smaller. But they also cost less. Therefore, we again get these 3 amino acids for the same money. Only Plus another 70% - 80% of the remaining amino acids.

BCAAs will only work well if your body really lacks isoleucine, leucine and valine. Or maybe he is deficient in other amino acids more than these? You'll never know. Only experimentally. And when you drink protein, which contains all the amino acids, you will never miss the needs of your body.

Creatine and protein, gainer or protein - which is better to choose? Proteins and amino acids. What's better?

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.

If you're looking for an answer without a detailed explanation, all you need to know is that you really need to take BCAAs. This supplement should be taken before starting a workout. This will increase the effectiveness of classes and increase activity.

Whey Protein

It's best to take protein after a workout. This will help with recovery after exercise.

Now for a more detailed answer...

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.

BCAAs 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.

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!

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.

Updated: 08/05/2019 11:50:39

Expert: Mikhail Kaufman

Choosing sports nutrition requires the most responsible approach. The wrong nutritional supplement can, at best, be useless, and at worst, even harm the athlete. And the fact that sports nutrition manufacturers are constantly increasing the range of products they offer only complicates the task facing the athlete.

Beginning athletes are offered many sports supplements to build muscle mass or slow down catabolism. But the most commonly recommended are protein and BCAA amino acids. It is not clear what is better to choose.

In this material we will figure out which is better - BCAA or protein, and also make a comparison and choose the appropriate sports nutrition for different athletes.

How does sports nutrition work?

Before we figure out which is better, let’s take a short excursion into the world of biochemistry and metabolic processes occurring in the body. Because this is the only way to choose the right sports nutrition.

Almost any food entering the body consists of three main nutrients - proteins, fats and carbohydrates. The only exceptions are simple inorganic compounds like salt or water. But sugar is already “organic” and consists of 99% carbohydrates.

All these nutrients are subsequently digested. In the stomach, intestines, liver and other internal organs, they break down into simpler, but still organic substances. Thus, proteins, which are macromolecules, break down into small amino acids. Digestive processes involving protein substances begin in the stomach and end in the small intestine.

From the small intestine, amino acids are absorbed directly into the blood. Through the vessels, along with other bodily fluids, they enter the liver, where they are used in further metabolism.

In the liver, amino acids are converted into others. The specific list of metabolic products depends on the person himself (more precisely, his genetic code), as well as on the food products taken. For example, during the metabolism of protein, one group of amino acids, the so-called proteinogenic, is created, and during the breakdown and assimilation of plant proteins, another.

The resulting amino acids are sent to the muscles, where they are used as “building material” for muscle tissue, and also, as part of local metabolism, saturate the muscles with energy.

It would seem that the necessary amino acids can be obtained from protein. Why then do we need BCAA? But it's not that simple. Firstly, the synthesis of new amino acids largely depends on the characteristics of digestion and metabolism in the body. Secondly, not all the desired nutrients are obtained from BCAA.

Sports nutrition is necessary for the body in two cases:

If “load doses” of proteins or amino acids are required. This happens with prolonged intense training that develops muscle tissue. Proteins obtained from the daily diet are clearly not enough to “build” muscle;

When there is a deficiency of essential substances in the daily diet. For example, during some seasonal periods, nutrition is naturally limited. Or after illness, when the body has exhausted all its resources and urgent recovery is required.

Thus, athletes, especially bodybuilders or those gaining weight, require various nutritional supplements such as protein or BCAA amino acid complex. Because there may simply not be enough protein in your daily diet.

BCAA - features and effect

BCAA are proteinogenic amino acids with a very complex structure. Their main feature is that they are not metabolized in the liver. From the digestive system they enter the blood, and from there they are sent directly to the muscles.

In muscle tissue, BCAA undergo catabolic transformations. That is, they break down into simple substances releasing energy and adenosine triphosphate (ATP) molecules. All this is necessary for the muscles during training so that they do not begin to decompose themselves.

The fact is that during physical training, muscles need energy more than ever. They especially have nowhere to get it - either by trying to do something with carbohydrates, or by decomposing amino acids from their own cells. And the second option seems to be the most effective for the muscles. The catabolism of amino acids releases more energy, and they are located directly in muscle tissue.

As a result, it turns out that the muscles “decompose” themselves. This can lead to both a decrease in their actual volume and the appearance of pain or other problems with muscle tissue.

Taking BCAA will help get rid of internal catabolic transformations affecting muscle tissue. Amino acids taken directly are decomposed into energy, rather than those stored in the muscles themselves.

In general, BCAA are aimed at solving the following problems:

Lack of energy in the muscles. Thanks to catabolic processes directly in the muscles, BCAA increases endurance, extends training time and improves results;

The appearance of muscle pain after exercise. Since muscles do not “digest themselves,” they do not break down. This means that the risk of pain after training is significantly reduced;

Improvement of anabolism. Although BCAAs themselves do not take part in muscle building, by accelerating the synthesis of special proteins, they make the “production” of new tissue faster and more efficient.

BCAA is recommended to be used immediately before a training session. They very quickly enter the bloodstream from the digestive system, from where they are further sent to the muscles. In addition, they can be drunk after exercise to reduce the risk of pain.

Advantages

Used as a source of energy, prevents the destruction of muscle tissue;

Increases endurance, helps extend training time;

Reduce the risk of pain after exercise;

They are quickly absorbed into the blood – almost immediately after administration.

Flaws

They do not have an anabolic effect. That is, BCAAs themselves do not accelerate muscle growth, but due to some “side effects” they can slightly increase their volume;

Requires precise dosage.

BCAA's are commonly used by bodybuilders and other athletes whose workouts involve high stress on the muscles. They can also be recommended to crossfit athletes.

Protein - effect and features

Protein is a complex protein sports nutrition. Well, more precisely, it contains only one single protein, protein itself, in large quantities - up to 99% of the mass. However, it is broken down into many essential amino acids during digestion.

In particular, the protein contains BCAA and other important substances. Therefore, it is a comprehensive sports nutrition for solving two problems at once - both catabolism and anabolism.

But it is worth considering two very important points. Firstly, all amino acids in protein are bound. That is, the gastrointestinal tract needs time to digest it and release these “simpler” substances. Secondly, the concentration of each individual amino acid is quite low. But the variety is high.

The main task of protein is to increase lean muscle mass. During metabolism, it is decomposed into many amino acids, which are subsequently used as “building materials” for new muscles. Many of them are obtained only by taking this dietary supplement and in no other way.

In general, the protein is aimed at achieving the following effect:

Increase in muscle mass. Taking it produces a huge amount of amino acids, which are used as “building material”;

Reduced catabolism in relation to muscle tissue cells directly. When digested, it releases BCAA, which reduce pain and increase endurance;

Maintaining muscle metabolism in a positive direction in the absence of training. That is, protein is able to provide “correct” catabolism at night or during long breaks between classes.

It is recommended to drink protein every day. It's just that the dosage varies. Shortly before a training session, it is advisable to drink more protein to energize the muscles and improve anabolism, and on days without exercise or before bed, accordingly, less.

However, specific schedules and dosages vary depending on the diet and the desired effect.

So, let's summarize.

Advantages

Anabolic. Stimulates muscle growth, increasing physical strength and endurance;

Contains a huge amount of necessary (including essential) amino acids, which are aimed at improving the metabolic processes occurring in the muscles, including BCAA;

Stimulates fat burning.

Flaws

Quite slowly absorbed. So, in the form of a concentrate, it can be digested for 1-2 hours, depending on the characteristics of the body;

There are many options, so choosing the right one is quite difficult.

Protein is used primarily by bodybuilders to accelerate muscle growth and increase physical strength.

Now about the types of protein. They differ not only in origin, but also in effect. Thus, the most widely used protein is whey protein, which contains a huge amount of milk proteins and therefore boasts a high content of essential amino acids of animal origin.

Soy protein is intended for vegans or people with lactose intolerance. It boasts a high content of BCAA, but due to the lack of amino acids of animal origin, it cannot boast of a clearly noticeable anabolic effect.

Whey protein comes in two forms – concentrate and isolate.

Whey protein concentrate is essentially dried whey. Contains many additional beneficial substances, but the concentration of the protein itself is quite low (30-80%). It also contains carbohydrates in the form of milk sugar (lactose). But the main disadvantage is long digestion, which can take up to 1-2 hours depending on the characteristics of metabolism.

Whey protein isolate contains very few beneficial substances, and lactose is present in trace amounts. But the pure protein content is up to 99%, and the digestion rate is extremely low.

Comparison

So, BCAA are needed to protect muscles and reduce the risk of pain, and protein is needed for muscle growth. But this is not the only difference.

BCAA and protein have different directions. And, in principle, protein is a complex sports nutrition that contains BCAA. So, when taking it, you can do without other additives.

In addition, BCAA and protein can be taken together. Then the effect of using both types of sports nutrition will be improved. However, it is important to calculate the dosage and timing of administration.

In particular, it is better to reduce the dosage of BCAA. It is recommended to drink the amino acid complex 20-30 minutes before protein. In this case, weight gain will go faster - more products of protein metabolism will be used by the body to “build” muscles.

It is recommended to consult your doctor before taking protein and BCAA at the same time. Of course, the risk of harm from these drugs is minimal, but it is worth taking into account the individual characteristics of the body.

Anyone who is starting their journey in bodybuilding or simply gaining weight is thinking about taking popular supplements - BCAA or protein. But which is better and what is the fundamental difference? All supplements have different release forms and compositions, although the starting materials are protein molecules. But for some athletes, pure amino acids are better, while for others, protein shakes are also suitable. Let's figure out what and how to take?

What is the difference between BCAA and protein?

Our articles already contain a lot of information about, about the methods of its production in production and its types. Protein differs in its raw material - plant or animal sources, as well as in the degree of absorption (fast and slow). For example, it is partially absorbed from 1 to 8 hours, and from 30 to 60 minutes. But the essence of protein is that it is large protein molecules obtained during the production process - filtered and dried.

And BCAA are essential branched chain amino acids obtained through the breakdown of protein. That is, amino acids are the components of a protein molecule. This means that BCAA molecules are absorbed much faster, since the body skips the process of protein breakdown into amino acids with the help of enzymes. Typically, BCAA amino acids - leucine, isoleucine, valine - are absorbed in 20-30 minutes.

If protein can include, in addition to protein, many ingredients - fats, carbohydrates (sugar and fiber), minerals, all amino acids, both essential and essential, enzymes and sometimes even, then BCAA contains only 3 types of amino acids in different proportions, you can find 2:1:1 or 4:1:1 (the first indicator is leucine).

So, amino acids are the constituent particles of protein molecules, taking a protein supplement, ultimately the product breaks down into the same amino acids, but the process takes longer, and the amount of the same BCAA may be much less. In addition, additional ingredients can help increase not only muscle mass, but also subcutaneous fat and retain excess water in the body. While BCAA promotes gain exclusively and quickly prevents muscle breakdown.

What is better to choose - BCAA or protein, and for what purposes?

We’ve sorted out the difference, now let’s find out the benefits of individual supplements in relation to the athlete’s goals.

If the goal of training is, you should pay attention to protein, and several types - fast and slow. In this case, protein acts as a food replacement for the athlete after training and during the day. Fast proteins - quickly restore, saturate with material for muscle growth, both proteins and carbohydrates, and slow proteins - take a long time to digest for constant saturation with protein, even during a night's sleep.

This means that for those who are gaining weight, it is better to take protein, and choose its components and dosages depending on the constitution, indications, form of the protein and price.

As for amino acids, they are able to quickly restore the body, ensuring the synthesis of new cells, and also quickly prevent catabolism, but BCAA are not able to saturate with protein for a long time. Yes, and you need to eat more food with them, since they do not cancel or supplement the daily need for dietary supplements, unlike protein.

There is nothing unnecessary in BCAA, no ingredients in the form of sugar, which complicates the weight loss process, especially important for diabetes and those people who limit sugar in their diet.

When is the best time to take essential amino acids and protein?

It is better to take protein 2 times a day:

1. immediately after training;
2. and during the day (morning, afternoon, evening) depending on its type according to the manufacturer’s recommendations.

You can also take protein an hour before training, if it is not possible to eat on time, but not earlier.

Amino acids are also taken in 2 servings (depending on the brand) of powder or tablet form per day:

1. It is better to take the first one immediately after sleep, and after half an hour have breakfast;
2. and the second - before training 30 minutes.

Also on a day of rest BCAA can be taken at any time if there is a large gap between meals to prevent catabolism.

Is it possible to take BCAA and protein together and how to do it correctly

BCAA and protein can be taken together, but not at one time, but evenly dividing the portions of the supplements throughout the day.

Can be consumed on training days according to the following scheme:

• In the morning after sleep: one serving of BCAA or whey protein of your choice.
• Pre-workout: one serving of BCAA.
• Post-workout: Whey protein.
• In the evening or at night, you can take either casein (if available).

Conclusion

In any case, both supplements are indispensable for high-quality muscle gain. But it is worth remembering that amino acids and BCAA are the main material for muscle growth; they are also present in protein (in different proportions). The only thing is that many components undesirable for an athlete are contained in protein powder, but BCAA does not contain them. That's why carefully study the composition of the supplement and compare it with your goals Perhaps, with a proper and balanced diet, amino acids alone will be enough.