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BCAAs VS Protein

  • 23-10-2019 5:18pm
    #1
    paul7g
    Registered Users Posts: 270 ✭✭


    Hi there,

    I've been trying to find out some clear differences between the above, and I understand that there are over 20 amino acids, and our body only really needs 9 of the 20.

    BCAAs provide 3 of these amino acids and Whey Protein contains all of the amino acids.

    I could be wrong on all of the above, but this is the conclusion I have arrived at from reading some articles and watching a few YouTube videos.

    However... I have a few questions which hopefully someone can help me with:

    01 - When and Why would you choose one over the other?

    02 - What is the purpose of BCAA supplements if Whey Protein provides all of the amino acids in BCAA?

    03 - What is the one main benefit of BCAA over Protein?

    04 - What is the one main benefit of Protein over BCAA?

    Thanks for your help.


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    Frankly, if you get enough protein from food plus a supplement, buying BCAAs is a waste of money.


  • #3
    paul7g
    Registered Users Posts: 270 ✭✭paul7g


    Alf Veedersane wrote: »
    Frankly, if you get enough protein from food plus a supplement, buying BCAAs is a waste of money.

    Thanks, the main reason i'm looking into it, is because i'm going Vegan for a while, for a few reasons (which I'll keep out of this post) :-)


  • #4
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    paul7g wrote: »
    Thanks, the main reason i'm looking into it, is because i'm going Vegan for a while, for a few reasons (which I'll keep out of this post) :-)

    Then soy protein or pea protein and not just BCAAs.


  • #5
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    Actually, Clarence Kennedy did a video some time back on meals and food tips for hitting protein high levels of protein from food as a vegan.

    https://m.youtube.com/watch?v=F5fsqg6aJOI


  • #6
    paul7g
    Registered Users Posts: 270 ✭✭paul7g


    Great, thanks for this.


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  • #7
    anacc
    Registered Users, Registered Users 2 Posts: 229 ✭✭anacc


    Just a quick correction on your first point - your body "really needs" 21 amino acids. It can't syntesize 9 of them, the "essential" amino acids, meaning you need to get them from food.

    The difference between BCAA and whey protein supplements is that the BCAAs are faster acting because your body has to do less work to break them down compared to whey or casein protein. Generally you would consume BCAAs just before and during your workout but take whey afterwards as it is slower acting. Take casein at night because it is really slow acting because your digestive system takes really long to break it down.

    Tbh if you are not working out really hard and consistently you probably don't need BCAAs but whey supplements may still be of benefit for a less strenous workout schedule.


  • #8
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    From what I've read you need to take a certain amount of leucine each day if want to build muscle. That's why I take bcca supplement as am vegetarian (almost vegan) so wouldn't be able to reach 10g a day or more. I think you have to take 2.5g at a time for optimal muscle growth. If I ate meat, I wouldn't bother with it


  • #9
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    seefin wrote: »
    From what I've read you need to take a certain amount of leucine each day if want to build muscle. That's why I take bcca supplement as am vegetarian (almost vegan) so wouldn't be able to reach 10g a day or more. I think you have to take 2.5g at a time for optimal muscle growth. If I ate meat, I wouldn't bother with it

    Well, leucine (enough thereof) is considered the trigger for muscle protein synthesis (MPS) but that's limited by the least available EEA so BCAAs on their own won't necessarily increase MPS


  • #10
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    Alf Veedersane wrote:
    Well, leucine (enough thereof) is considered the trigger for muscle protein synthesis (MPS) but that's limited by the least available EEA so BCAAs on their own won't necessarily increase MPS

    So if dont have enough of the other EAAs, won't have an effect? Aaagh this is too complicated , thought had it worked out


  • #11
    abc2304
    Registered Users Posts: 29 ✭abc2304


    It's a real minefield of information when it comes to BCAAs vs Protein. To cover all bases, I drink a BCAA drink (Xtend Blue Raspberry or Strawberry Mango) before/during training, and then a high-protein meal or shake afterwards.


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  • #12
    AirAmp2019
    Registered Users Posts: 57 ✭✭AirAmp2019


    @tea.to.triceps on Instagram for actual nutrition advice around this. It is all very clear and evidence based.


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