I’m sure you’ve already heard about whey protein supplements. I’m also sure that you are aware about BCAA too. A whey protein powder contains essential amino acids, carbohydrates, fats, BCAAs etc. BCAA (Branched chain amino acids) is a group of 3 essential amino acids – isoleucine, leucine and valine out of 9 essential ones and is available in market as an independent supplement.
Now, you must be thinking that if whey protein powders already contains BCAA then why would someone purchase it separately? Let’s understand the science behind them a bit.
Actually, both are essential for your body during workout regimes. While proteins are building blocks of our body, amino acids are building blocks of protein. Whey is required by our body to increase protein generation which is used to repair muscles when you break them through workout whereras BCAAs helps in muscle growth.
To summarize, whey protein is a complete mixture of 9 essential amino acids including BCAAs whereas BCAA is a supplementation to your muscles and body and increases protein synthesis in your muscle tissues. It is fairly okay to say that BCAA cannot perform the job of protein in your body and similarly protein cannot substitute the work of BCAAs.
I believe, I have made it easy for you to understand the difference between whey protein and BCAAs. Now, as a workout enthusiast you might ask, which one should you opt for? Its important to understand the benefits of both of them first:
Whey Protein Benefits:
1. Helps in weight loss
2. Improves muscle protein synthesis
3. Helps build muscle strength
4. Promotes growth of lean mass tissues
1. Prevents muscle breakdown
2. Preservation and growth of muscle tissue
3. Provides oxygen to blood vessels in your muscles which gives you a lot of energy during exercise.
For some, both of them still seem a bit similar. So in order to put it in perspective, whey protein is good for moderate workouts whereas if building bigger muscles is your goal then you certainly require measured dose of BCAAs.
Can we take BCAA and Whey together?
Well, it depends upon your workout pattern. You should only feed your body with extra supplement if it is required. A moderate exercise routine may not justify the quantity of supplement intake. Body-builders necessarily require increased supplementation and therefore its completely okay to consume BCAA and Whey together, in measured portions. BCAA is required to make your intense muscle workout strategy more effective.
BCAA powder should be taken in 5g dosage 2-4 times a day. It can be consumed pre-workout, during workout or post workout. Capsules have a different dosage plan. They having BCAA 1500 should be taken in pairs 2-3 times a day. Its always better to consult your nutritionist for optimum dosages of any supplements.
Anything extra that you intake will only load it if you don’t release it out. If you are taking extra supplement, you are feeding it with calories and you need to burn them off too.