BCAAs vs Protein Powder Which Can Improve Muscle And Recovery

BCAAs vs Protein Powder Which Can Improve Muscle And Recovery

Branched-chain amino acids are supplements containing 3 of the 9 essential acids required for adequate protein intake. These supplements have been compared with protein powders for their effects on muscle. This article discusses the benefits of BCAA v protein powder to show if taking BCAA supplements can enhance growth and recovery.

What are BCAAs

BCAA stands for branched-chain amino acids. Amino acids make up protein. The body needs these substances for the growth and repair of muscle cells [R]. 


These amino acids cannot be made by the body. They need to be consumed in the diet [R]. 


They are named for the branched-chain side molecule on their chemical structure. There are three essential amino acids that make up the BCAA’s. They are leucine, isoleucine, and valine [R, R, R, R]. 


Leucine facilitates growth, repair, and prevents the breakdown of muscle post-workout [R, R]. Isoleucine is an amino acid found in muscle tissues [R].  It can produce red blood cells which are needed to make lean muscle [R R]. Valine fuels muscles with energy and maintains muscle coordination [R]. 

Benefits of BCAAs 

BCAA supplements are easily digested and are a quick energy source for muscles to use during prolonged exercise [R, R]. Other benefits include endurance, lean muscle mass, strength, recovery, and weight loss [R, R, R, R, R, R].


BCAA supplements contain leucine. This amino acid activates proteins to build muscle mass better than a placebo when taken both before and after resistance training [R, R]. Taking 6 grams of BCAA after resistance exercises also improved muscle growth 22% better than a placebo in young men. [R]. 


Leucine is also needed for muscle recovery. Higher levels of this amino acid may improve sore muscles relate to delayed-onset muscle soreness (DOMS). [R]. 


Having higher levels of amino acids may prevent muscle loss post-workout. Higher amino acid levels were also seen with the use of BCAA supplements [R].


A week of BCAA supplements after prolonged endurance exercise reduced markers associated with muscle damage better than diet alone [R]. Another found BCAAs to accelerate muscle recovery even when taken up to 10 days before exercising [R, R]. 


BCAAs are used as a fuel source during exercise. They can improve energy levels [R]. The amino acid valine has is associated with reduced fatigue [R, R]. Exercise performance was improved in animals given valine [R]. 


The use of BCAA’s may regulate hormones associated with weight loss [R].  The BCAA isoleucine also reduced weight in animals given a high-fat diet. [R].

What is Protein Powder

Protein powder is a concentrated form of protein. It comes available as a supplement and is made from both animal and plant sources. Some common protein powders include soy, pea, hemp, and whey protein.


These types of protein supplements offer an easy way to get adequate protein for those who cannot get enough from diet alone [R]. 

Benefits of Protein Powder

A lack of quality protein in the diet can lead to poor muscle growth and fatigue [R]. Protein powders offer an easy way to get the protein needed to synthesize muscle mass when used in conjunction with exercise. [R].


Benefits include a quick energy source. They also improve muscle growth and strength in both anaerobic and aerobic exercise.  Protein powders are also known for their weight gaining and recovery effects [R, R, R].

BCAA vs Protein Powder 

BCAAs contain only 3 of the 9 essential amino acids while protein powders contain all 9. This makes this supplement a complete protein.  So BCAAs are lacking in some protein content. 


Both products provide a good energy source. They also can improve muscle growth, strength, and recovery [R, R, R, R, R, R,  R].


While BCAAs help with weight loss, protein powders often work as a mass gainer. So using a BCAA supplement may be a better option if you are looking to lose weight but still maintain muscle [R, R]. 


Additionally, some research shows muscle growth and recovery is improved when all 9 essential amino acids are consumed. Protein synthesis also improved better after using a combination of protein and BCAA supplements than taking BCAAs alone [R, R]. 

When to Take BCAA 

There is conflicting information on when to take BCAAs. One study found using these supplements pre-workout prevented soreness and muscle damage [R]. Another study found no difference in results when used before or after exercise [R]. 


Try testing out various times to see what works the best for you.

BCAA Dosage Recommendations

Some dosages recommendations are between 15 to 35 grams a day [R, R]. However, it is best to start off with a low dose. Also, be sure to follow the manufacturer’s label. 

What to Look for in a BCAA Supplement

Unfortunately, these products are not regulated. Make sure to get a quality product that is third-party tested.

BCAA Safety Side Effects

Short-term use of BCAA supplements is generally safe for healthy individuals [R, R]. There is not much information on the long-term use of these supplements.


Some side effects have been seen with their use. They include fatigue, loss of coordination, stomach upset nausea, vomiting, diarrhea, and stomach bloating. Rare but serious side effects include high blood pressure, headache, or skin whitening [R]. 


These supplements are not recommended for people with ALS (Lou Gehrig's disease), the congenital disorder maple syrup urine disease, and those on levodopa, thyroid, corticosteroids, diazoxide, or diabetes medications [R, R, R]. 


If you have any health conditions and/or are on any medications it is best to ask your doctor before trying BCAA supplements.

Summary

Protein intake is needed to build lean muscle. It also helps with exercise recovery. Branched-chain amino acids are the building blocks of protein. They are made up of leucine, isoleucine, and valine. These compounds are not made by the body and need to be consumed in the diet. BCAA supplements provide a quick energy source for long periods of exercise. They are also associated with endurance, muscle growth, strength, recovery, and weight loss. 


When compared with protein powders, BCAAs are lacking in some of the essential amino acids needed for protein synthesis. However, your fitness goals will determine whether BCAAs or protein powder is the best for you. If you are looking to lose weight but still gain muscle BCAA’s may be a better option. Alternatively, if you are looking to get the most out of your workout you can try combining these two supplements together. This may give you the most nutritional benefit.


There is no specific timing when it comes to using BCAA supplements. Be sure to get a quality product and start with a low dose to see how it affects you. There are also some side effects associated with short-term use. What happens in long-term use is unknown. These products should not be used in those with ALS (Lou Gehrig's disease), the congenital disorder maple syrup urine disease, and those taking levodopa, thyroid, corticosteroids, diazoxide, or diabetes medications. If you have a health condition and/or are on any medications ask your doctor before taking these supplements to avoid any interactions.


Resources 

  1. Amino acids: MedlinePlus Medical Encyclopedia. https://medlineplus.gov/ency/article/002222.htm
  2. Holeček M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutr Metab. 2018;15:33. doi:10.1186/s12986-018-0271-1 https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-018-0271-1
  3. PubChem. Valine. https://pubchem.ncbi.nlm.nih.gov/compound/Valine
  4. PubChem. Leucine. https://pubchem.ncbi.nlm.nih.gov/compound/leucine
  5. PubChem. Isoleucine. https://pubchem.ncbi.nlm.nih.gov/compound/isoleucine
  6. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. 2006;136(2):533S - 537S. doi:10.1093/jn/136.2.533S https://www.ncbi.nlm.nih.gov/pubmed/16424142
  7. Zhang S, Zeng X, Ren M, Mao X, Qiao S. Novel metabolic and physiological functions of branched-chain amino acids: a review. J Anim Sci Biotechnol. 2017;8:10. doi:10.1186/s40104-016-0139-z https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5260006/
  8. Mairbäurl H. Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells. Front Physiol. 2013;4:332. doi:10.3389/fphys.2013.00332 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824146/
  9. Ananieva EA, Van Horn CG, Jones MR, Hutson SM. Liver BCATm transgenic mouse model reveals the important role of the liver in maintaining BCAA homeostasis. J Nutr Biochem. 2017;40:132-140. doi:10.1016/j.jnutbio.2016.10.014 https://www.ncbi.nlm.nih.gov/pubmed/27886623
  10. Wagenmakers AJ. Muscle amino acid metabolism at rest and during exercise: role in human physiology and metabolism. Exerc Sport Sci Rev. 1998;26:287-314. https://www.ncbi.nlm.nih.gov/pubmed/9696993
  11. Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004;134(6 Suppl):1583S - 1587S. doi:10.1093/jn/134.6.1583S https://www.ncbi.nlm.nih.gov/pubmed/15173434
  12. Gualano AB, Bozza T, Lopes De Campos P, et al. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J Sports Med Phys Fitness. 2011;51(1):82-88. https://www.ncbi.nlm.nih.gov/pubmed/21297567
  13. Coombes JS, McNaughton LR. Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. J Sports Med Phys Fitness. 2000;40(3):240-246. https://www.ncbi.nlm.nih.gov/pubmed/11125767
  14. Kim D-H, Kim S-H, Jeong W-S, Lee H-Y. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013;17(4):169-180. doi:10.5717/jenb.2013.17.4.169 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241904/
  15. Cotel F, Exley R, Cragg SJ, Perrier J-F. Serotonin spillover onto the axon initial segment of motoneurons induces central fatigue by inhibiting action potential initiation. Proc Natl Acad Sci U S A. 2013;110(12):4774-4779. doi:10.1073/pnas.1216150110 https://www.pnas.org/content/early/2013/02/27/1216150110
  16. She P, Van Horn C, Reid T, Hutson SM, Cooney RN, Lynch CJ. Obesity-related elevations in plasma leucine are associated with alterations in enzymes involved in branched-chain amino acid metabolism. Am J Physiol Endocrinol Metab. 2007;293(6):E1552-E1563. doi:10.1152/ajpendo.00134.2007 https://journals.physiology.org/doi/full/10.1152/ajpendo.00134.2007
  17. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390. doi:10.3389/fphys.2017.00390 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/
  18. MacLean DA, Graham TE, Saltin B. Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. Am J Physiol. 1994;267(6 Pt 1):E1010-E1022. doi:10.1152/ajpendo.1994.267.6.E1010 https://www.ncbi.nlm.nih.gov/pubmed/7810616
  19. Kim D-H, Kim S-H, Jeong W-S, Lee H-Y. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013;17(4):169-180. doi:10.5717/jenb.2013.17.4.169 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241904
  20. Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched-chain amino acids: a randomized, double-blind, placebo-controlled study. J Int Soc Sports Nutr. 2012;9:20. doi:10.1186/1550-2783-9-20 https://www.ncbi.nlm.nih.gov/pubmed/22569039
  21. Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017;9(10). doi:10.3390/nu9101047 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691664/
  22. Newsholme EA, Blomstrand E. Branched-chain amino acids and central fatigue. J Nutr. 2006;136(1 Suppl):274S - 6S. doi:10.1093/jn/136.1.274S https://academic.oup.com/jn/article/136/1/274S/4664137
  23. Richard DM, Dawes MA, Mathias CW, Acheson A, Hill-Kapturczak N, Dougherty DM. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. Int J Tryptophan Res. 2009;2:45-60. doi:10.4137/ijtr.s2129 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/
  24. Gomez-Merino D, Béquet F, Berthelot M, Riverain S, Chennaoui M, Guezennec CY. Evidence that the branched-chain amino acid L-valine prevents exercise-induced release of 5-HT in rat hippocampus. Int J Sports Med. 2001;22(5):317-322. doi:10.1055/s-2001-15645 https://www.ncbi.nlm.nih.gov/pubmed/11510866
  25. Tyagi S, Gupta P, Saini AS, Kaushal C, Sharma S. The peroxisome proliferator-activated receptor: A family of nuclear receptors role in various diseases. J Adv Pharm Technol Res. 2011;2(4):236-240. doi:10.4103/2231-4040.90879 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255347
  26. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83. doi:10.3389/fnut.2018.00083 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
  27. Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. 2020;12(2). doi:10.3390/nu12020444 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071235/
  28. Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-131. doi:10.1007/s40279-014-0242-2 https://pubmed.ncbi.nlm.nih.gov/25169440/
  29. Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004;3(3):118-130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
  30. Churchward-Venne TA, Breen L, Di Donato DM, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2014;99(2):276-286. doi:10.3945/ajcn.113.068775 https://www.ncbi.nlm.nih.gov/pubmed/24284442/
  31. Ra S-G, Miyazaki T, Kojima R, et al. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018;58(11):1582-1591. doi:10.23736/S0022-4707.17.07638-1 https://www.ncbi.nlm.nih.gov/pubmed/28944645
  32. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825. doi:10.7717/peerj.2825 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/
  33. Riazi R, Wykes LJ, Ball RO, Pencharz PB. The total branched-chain amino acid requirement in young healthy adult men determined by indicator amino acid oxidation by use of L-[1-13C]phenylalanine. J Nutr. 2003;133(5):1383-1389. doi:10.1093/jn/133.5.1383 https://www.ncbi.nlm.nih.gov/pubmed/12730426
  34. Elango R, Chapman K, Rafii M, Ball RO, Pencharz PB. Determination of the tolerable upper intake level of leucine in acute dietary studies in young men. Am J Clin Nutr. 2012;96(4):759-767. doi:10.3945/ajcn.111.024471 https://www.ncbi.nlm.nih.gov/pubmed/22952178
  35. Branched-Chain Amino Acids (Bcaas): Uses, Side Effects, Interactions, Dosage, and Warning.https://www.webmd.com/vitamins/ai/ingredientmono-1005/branched-chain-amino-acids-bcaas
  36. Branched-chain amino acids and amyotrophic lateral sclerosis: a treatment failure? The Italian ALS Study Group. Neurology. 1993;43(12):2466-2470. doi:10.1212/wnl.43.12.2466 https://www.ncbi.nlm.nih.gov/pubmed/8255440
  37. Elango R, Chapman K, Rafii M, Ball RO, Pencharz PB. Determination of the tolerable upper intake level of leucine in acute dietary studies in young men. Am J Clin Nutr. 2012;96(4):759-767. doi:10.3945/ajcn.111.024471 https://www.ncbi.nlm.nih.gov/pubmed/22952178 
Back to News

Tags

47