What's better? Protein or amino acids? Or maybe BCAA?

What are amino acids?

Variants of amino acid complexes. There are many manufacturers producing them. When choosing, the main thing is the right approach

Amino acids are the so-called building blocks of proteins. Human muscles are mainly composed of protein. The body needs it for growth, strengthening and recovery.

In total, a person needs 20 amino acids: 9 of them are non-essential, and 11 are essential. The body gets them from food, and if it is balanced, then it does not experience starvation. With a balanced diet, but intense physical activity, a person needs recharge. Then it is possible to use a complex of essential amino acids, which includes:

• tryptophan;
• histidine;
• lysine;
• phenylalanine;
• methionine;
• threonine

These amino acids are highly effective during sports, but most professionals choose bca amino acids. Let's figure out what they are.

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What are amino acids needed for?

Content

All amino acids are divided into types. Amino acids contain only 20 proteins, 8 belong to the essential class, and the remaining 12 can be synthesized within the body.

Among the irreplaceable group:

• valine;
• leucine;
• isoleucine;
• methionine;
• tryptophan;
• phenylalanine;
• histidine;
• arginine

Taking amino acid complexes is one of the main steps to achieving success in sports

All amino acids serve a purpose. As an example, let's look at some amino acids and their functions in the body:

• histidine participates in the formation of blood cells and promotes strong immunity;
• lysine has a highly effective antiviral effect;
• methionine promotes fat processing and prevents deposition on liver cells;
• phenylalanine restores and supports central nervous system function;
• Threonine is necessary for the creation of new muscle fibers and also prevents the destruction of existing tissue. Threonine is involved in the synthesis of collagen and elastin;
• tryptophan promotes the synthesis of methionine and serotonin (the hormone of happiness);
• Alalin is a significant source of energy and helps to recover faster after workouts.

To achieve a positive and impressive result in sports, it is better that amino acids are supplied in full quantities. Due to the difficulty of maintaining the required levels of all amino acids, amino acid complexes have been developed to cover the deficiency of any component and stimulate muscle growth. Amino acids in the complex are recommended for all athletes, not just powerlifters and bodybuilders.

You need to select the dosage on the spot, since the required amount of amino acids depends on how often and intensively the training is carried out.

Each manufacturer makes its own additives and adjustments to the complex; accordingly, amino acids for each person are selected based on the needs of the body and the result. Only in certain cases is it recommended to consume one amino acid, since the body needs the full complex. Monopreparations allow you to establish balance in the body in case of deficiency.

Each amino acid has a specific function for the body.

What is a BCAA complex?

BCA amino acid complex from different manufacturers. Wide choice for consumers

BCAA is a complex that consists of three essential amino acids. It includes such as leucine, isoleucine and valine. BCA amino acids are the main material for building new muscles and take a very important part in anabolism and recovery processes. In addition, the supplement has an anticabolic effect. And since essential amino acids cannot be synthesized in the body, a person receives them only through food or by using BCAA. These amino acids differ from the other 17 in that they accumulate in the muscles and can be their main “fuel”, which improves athletic performance and also improves health. Plus they are safe.

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It is also important to know what the complex gives during a weight loss workout or muscle drying. Let's consider.

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Optimal BCAA ratio

You probably know that branched chain amino acids (BCAAs) are important for muscle energy and growth, but you may not know what the best ratio of BCAA is. We bring to your attention a series of recommendations from a real sports supplement guru, Dr. Jim Stoppani, PhD!

I have come across BCAA preparations with very different amino acid ratios - from 2:1:1 to 10:1:1. But what is the best proportion of BCAAs?

My regular readers are probably already well versed in the benefits of branched chain amino acids (BCAAs), which are represented by the three main amino acids – leucine, isoleucine and valine. However, given that different supplements contain different ratios of these three essential amino acids, there is a lot of confusion regarding what proportion of BCAAs is best. Before we delve into this issue, let's look at the nature and principle of action of branched chain amino acids.

BCAAs are called branched chain amino acids due to their structure. Each molecule has a bifurcated fragment, resembling a branch. Besides their structural features, they are also special for numerous other reasons.

BCAAs generate energy and promote fat burning, but the main benefit of BCAAs is their ability to stimulate muscle growth, which is the number one goal for most of us. When it comes to building muscle, BCAAs are essential amino acids. The most important of the three is leucine, which plays the most significant role in promoting muscle growth.

Leucine – amino acid number 1

The action of leucine is similar to the function of the key in the ignition switch of a car. The vehicle in this case is muscle cells and fibers. Firing involves the process of muscle protein synthesis, which accumulates protein in the muscles, leading to greater muscle growth. Scientifically speaking, leucine activates a complex called MTOR (rapamycin-associated protein), which accelerates muscle protein synthesis and therefore leads to muscle growth. Research shows that people who add leucine to their post-workout protein and carbohydrate intake increase muscle protein synthesis to a significantly greater extent than those who consume protein and carbohydrate alone. And precisely because leucine is so important for muscle growth, everyone naturally tries to make sure that they are using a product that contains more leucine than its companions isoleucine and valine.

Correct ratio

I recommend that you use a BCAA supplement with a 2:1:1 ratio of leucine, isoleucine and valine. In many sports supplements, the proportion is significantly increased in favor of leucine: in some – up to 8:1:1, in others – up to a striking ratio of 10:1:1. Many people believe that, given leucine's role in promoting muscle growth, a BCAA supplement with a 10:1:1 ratio is five times better than a 2:1:1 ratio. But before you go spending your hard-earned money on these supposedly high-quality nutritional supplements, hear me out carefully.

The optimal time to take BCAAs is during your training; it is equally effective to take it before, during or after it. (And yes, this is in addition to an amino acid-enriched protein shake). One reason for this is that you need enough leucine to trigger muscle protein synthesis. It is this fact that leads many people to believe that the higher the leucine ratio in a supplement, the better.

Some supplements even require you to eliminate the other two BCAAs and only take leucine. This is a big mistake. To prove this, the researchers compared the effects of leucine alone with taking all three BCAAs in a 2:1:1 ratio. Scientists from Baylor University tested college-aged men, one group of whom took a leucine supplement before and after leg training, another took a BCAA supplement with an amino acid ratio of 2:1:1, and the third took placebo drugs. It was found that although those taking leucine increased muscle protein synthesis after exercise to a greater extent than the placebo group, the results of the increase in protein synthesis in the group taking complex BCAAs were significantly better than all other subjects. This is one reason to choose a 2:1:1 ratio (or close to it) when taking BCAA supplements.

Another reason to use a supplement with a 2:1:1 amino acid ratio is to increase energy while reducing fatigue. BCAAs are used directly by muscle fibers as a fuel source. This is especially true during intense physical exercise, such as strength training. Numerous studies show that taking BCAAs before exercise helps increase muscle endurance. More importantly, BCAAs help reduce fatigue during exercise. This happens due to the important role that the amino acid valine plays in our body.

During exercise, the brain absorbs tryptophan in large quantities. Tryptophan is converted in the brain into 5-hydroxytryptamine, better known as serotonin. Higher levels of serotonin during exercise signal to the brain that the body is tired. This leads to decreased muscle strength and endurance. Valine competes with tryptophan at the stage of entry into the brain. And, as a rule, valine wins.

This means that if you take the amino acid valine before and/or during exercise, less tryptophan enters the brain and is converted into serotonin. This allows the muscles to contract with greater force for a longer time before fatigue sets in. In other words, you'll be able to do more reps in the gym, recover faster between sets, and retain more strength and endurance during the final stages of your workouts. Valine can also help you improve your concentration and stimulate your brain on days when you don't have a workout.

For the reasons described above, when taking amino acid supplements before, during and/or after training, I recommend that you stick to a 2:1:1 ratio of leucine to isoleucine to valine.

Maximizing Fat Burning

If you're interested in maximizing fat burning, there's another reason why a 2:1:1 amino acid ratio is optimal. In this case, isoleucine comes to the rescue. Isoleucine plays a key role in providing the fat-burning effect of BCAAs.

Japanese researchers found that mice that received isoleucine supplemented with a high-fat meal gained significantly less fat than mice that did not receive the additional isoleucine. This is due to isoleucine's ability to activate special receptors known as PPARs, which increase fat burning and prevent fat storage. PPAR's function is to increase the activity of genes that encourage the body to burn more fat by decreasing the activity of genes that normally increase fat storage.

In fact, supplements with amino acid ratios much higher than 2:1:1 may even interfere with energy retention, fat loss, and muscle growth in some ways. Some leucine-rich BCAA supplements provide only 500 mg or less of valine and isoleucine. Stay away from such drugs! This amount of the above amino acids is not enough to maintain energy and reduce fatigue during training. It is also not enough to increase muscle protein synthesis and therefore promote muscle growth.

Conclusion

I recommend that you take a BCAA supplement with a 2:1:1 amino acid ratio, providing at least 1 gram of isoleucine and 1 gram of valine per dose. But if you're looking for maximum results, you should first aim for at least 3 grams of leucine per dose. This is the minimum amount needed to optimize MTOR action and maximize muscle protein synthesis.

My advice is to take 5g of BCAA in a 2:1:1 ratio (up to 3g of leucine, and a little over 1g of isoleucine and valine) 30 minutes before training.

After training, I recommend taking a similar dose of amino acids. Here the ratio 2:1:1 is again optimal. A 3:1:1 ratio, which involves slightly more leucine in the post-workout supplement to initiate protein synthesis, will also have a beneficial effect.

Please note that BCAAs should be taken in addition to pre- and post-workout shakes or one large protein shake that you sip before, during and after your workout. This amino acid-enriched shake on its own will provide a slight boost to your BCAA intake, but don't worry: you still need three of these essential free branched chain amino acids in your supplements to truly achieve maximum energy benefits and muscle growth.

Proven effects of taking a complex of amino acids and BCAA

The composition of the BCAA complex, which allows you to achieve results by increasing muscle mass and improving overall health. But sport is irreplaceable

An important and pressing question that arises among novice athletes is what is the amino acid or bcaa complex needed for and what properties does it have? Let's figure it out. Among the main effects are:

• protecting muscles from destruction;
• increase in the effectiveness of sports nutrition by 40%;
• burning fat deposits in the body. BCAA, a weight loss composition, provides a good effect, while amino acids provide a slightly lesser effect;
• increase in strength indicators;
• The vitamins included in the composition accelerate the absorption of amino acids.

Important! There is no particular difference in effectiveness for women and men. The main thing is to follow the correct dosage. Instructions for use from each specific manufacturer will help with this.

The best BCAA and proteins!

We offer you the 3 best BCAA options and the 3 highest quality proteins!

Essential amino acid complexes

Killer Labz Brute BCAA

KIller Labz managed to create a new generation of BCAA with an extreme composition to achieve unprecedented heights in bodybuilding. In addition to the classic three essential amino acids, this product contains other components that contribute to the growth of mass and strength.

• BCAA are essential amino acids in almost any sport. Stimulate muscle growth, fat burning and slow down catabolism.
• 5-a-hydroxy-laxogenin is a natural steroid that accelerates protein synthesis by 200% and blocks cortisol.
• Epicatechin - has an antioxidant effect, stimulates the growth of muscle mass and strength.

Blackstone Labs Resurgence

Do you want to get a powerful burst of energy and speed up muscle recovery after training? Choose this product, which will relieve you of powerlessness in the morning and poor health throughout the day. In addition to the traditional leucine, isoleucine, valine and a complex of vitamins, the manufacturer has added other components to the composition.

• HICA – increases endurance and improves performance, accelerates mass growth.
• Choline – improves stress resistance, protects the brain from the harmful effects of external factors.
• Noopept is a mild nootropic.
• Theobromine is an antioxidant and mild central nervous system stimulant.

Which is better - amino acids or BCAA?

BCAA ensures an accelerated supply of protein to the muscles, due to which their growth and recovery occurs

Many novice athletes wonder what is better - amino acids or bcaa? Budget is critical. This is due to the fact that pure BCAA is much more expensive than a complex of amino acids.

In addition, it should be noted that the high cost of BCAA amino acids is due to their accelerated entry into the muscles. Leucine and isoleucine, as well as valine, directly affect fibers.

About

So what should you choose – BCAA or protein?

Now you yourself could find the answer to the question of which supplement is better to choose. There is quite a noticeable difference between BCAA and protein that cannot be ignored. These supplements are not mutually exclusive, like protein and gainer, so you can easily take them at the same time. Unless you should never mix them together (at least 30 minutes should pass between doses).

It is also worth considering that BCAAs are absorbed almost instantly, unlike protein, so they will be most relevant in the morning or immediately after training. Between meals, it is best to use regular protein to ensure your total protein intake. It is important to remember that thanks to BCAA, you do not get the entire set of amino acids, but only the three most important and significant ones. Therefore, talking about replacing one additive with another is completely inappropriate.

Forms of release of amino acid complexes

Sports nutrition comes in different forms, amino acid complex and BCAA are no exception. The results from taking it are impressive.

It should immediately be noted that they are equivalent in effectiveness. Amino acids and BCAA are available in the form:

• powders;
• tablets;
• solutions;
• capsules;
• injections.

Important! Injections should be used in rare cases, as they have a lot of contraindications, and it is impossible to achieve a better effect with them.

The daily requirement for amino acids for a person weighing 70 kg is 12 grams, and due to the fact that they are available in standard food products, the need for them is fully met. But athletes with a similar weight during intense exercise need 100–120 grams, which is why they use dietary supplements.

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Choice of amino acids and BCAA

The choice of amino acid complex or BCAA for men and women does not make a significant difference.

At the very beginning of training and taking sports nutrition, beginners are faced with the question of how to choose amino acids and bcaa correctly. These few tips will help.

• The first thing you should pay attention to is the manufacturer. There are now a huge number of them, but, unfortunately, not all of them offer high-quality goods. Before purchasing, you can read reviews on the Internet and consult with a trainer.

Important! You cannot buy food outside specialized sales points, as counterfeit food can negatively affect your health instead of achieving the desired result.

• You should study the composition. If it is an amino acid complex or BCAA, it must include: valine, leucine, isoleucine. It is these components that ensure excellent muscle growth and fat burning. In addition, they also have a positive effect on health.
• Expiration date and storage rules. An expired supplement is hazardous to health.
• The presence of vitamins B6 and B12 is not a bad indicator, as they ensure easier and faster absorption of amino acids.
• The absence of components that are considered individually intolerable.

Amino acid and bcaa kits are needed by those athletes who dream of beautiful muscle definition, and also want to recover at an accelerated pace after exercise, become more resilient and strong. There is no harm from this supplement, but you should strictly follow the recommended dosages.

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.