You already know how important protein is to keep you fit and muscular. But you may not know that much of its strengthening power comes from branched-chain amino acids (BCAAs). It’s an acronym you should keep in mind when creating an eating plan or supplement regimen to help you make your fitness goals a reality. BCAAs have several benefits that can help you achieve this.
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 muscles. BCAAs are three of the most important amino acids for muscle growth and repair.
“In fitness training, BCAAs may play a unique role in improving muscle recovery after physical activity,” he says. Bansari Acharyaa registered dietitian nutritionist in Detroit. In particular, BCAAs can help optimize muscle repair and growth.*
Are BCAAs the same as proteins?
BCAAs are not proteins. They are some of the components of proteins.
Protein is a macronutrient with numerous benefits for the body, especially when it comes to fitness and exercise. “For weight management or athletic performance, protein helps build and repair muscle tissue,” he says. Keith HodgesNASM certified personal trainer in Los Angeles.
Protein also provides a slight temporary boost in metabolism (due to the energy needed to digest it) and may help promote satiety. Satiety is key because it has the ability to help you feel full longer, which can lead to a reduction in daily caloric intake.
Should I take BCAAs and proteins?
BCAAs cannot help the body synthesize proteins on their own. They must be consumed with the other essential amino acids to produce a complete protein. “In my opinion, BCAAs and protein are equally important,” says Hodges.
If you’re interested in taking BCAAs and protein, you probably don’t have to buy two products. You will only need a good quality protein powder, such as Beachbody Performance Recoverywhich is also enriched with BCAAs.
“The key is to get high-quality protein into your body soon after you finish exercising,” says Trevor Thieme, CSCS. “Your body can break down that protein into amino acids and use them to help optimize muscle recovery and growth.”
Are amino acids better than proteins?
BCAAs and protein supplements work best together. While BCAAs are considered some of the most important amino acids for muscle growth, the total amount of protein consumed plays a major factor in muscle protein synthesis. Dimitar Marinov, MD, Ph.D.doctor specializing in preventive medicine and nutrition. “It is much better for muscle protein synthesis and hypertrophy to consume more high-BCAA proteins rather than just consuming BCAAs.”
So be sure to consume plenty of whole food protein in addition to any supplements you take; You can get protein and BCAAs from meat, fish, beans, eggs, and tofu, among other foods. “Remember that supplements are not a substitute for food,” says Hodges. “[You need to be] Eat, hydrate and sleep according to the fitness goal 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.
