What is better to drink during training – BCAA or Whey Protein?

What to drink during training – BCAA or whey protein? Studies show that perhaps the answer is! In this In the article we will try to determine – bcaa or protein, which is better for losing weight.

• What is better to choose – protein or bcaa
• Understanding the Role of Leucine
• Choosing the best whey
• What to consider besides leucine
• The right decision: protein or bcaa what to choose?
  • What is better after training protein or bcaa?

What is better to choose – protein or bcaa

BCAA (Branched Chain Amino Acids) Today it has become quite popular to drink during training. They are easy to digest, so they get into the muscles quickly and help minimize the likelihood of a breakdown. And for people who are not like to drink plain water, they are also a more delicious option restoration of water balance in the body.

BCAAs are made up of three essential amino acids: leucine, isoleucine and valine. It is proved that of these, leucine has the largest positive effect on the growth and restoration of muscle mass. In this way, Is the choice in favor of BCAAs obvious? Perhaps not.

There is evidence that for synthesis muscle proteins (an indicator of the degree of muscle stimulation) you need something more than leucine-rich BCAAs. Therefore perhaps the best the choice is a multicomponent protein (a protein that contains all nine essential amino acids).

Understanding the Role of Leucine

A study on rats published by a newspaper FASEB, researchers observed elevated levels of leucine in the blood and after the synthesis of muscle proteins (SMB) has returned to the original condition. If muscle building stops during of how leucine is still present in the blood, then maybe for maximum stimulation of SMB alone is not enough leucine.

Creating an optimal SMB is an energy-intensive process. Leucine has been proven to optimize maximum muscle building mass, however, this does not mean that he also supports it on the right level. [2] In other words, leucine does a great job with the launch of the SMB process. But if shortly after this build-up muscle mass ceases, then leucine is an imperfect option, especially with long workouts. In the end you interested in the SMB process to continue as possible longer!

Choosing the best whey

Studies in rats and humans have shown that muscles are more effectively use “intact” leucine (found in whey protein) than free-form leucine (found in BCAA) [3,4]. This suggests that whey is better. stimulates the SMB process than BCAA.

In a similar study, older subjects were offered either an EAA supplement or a whey protein supplement (with same amount of EAA). The study found that the group, who took whey, experienced a greater balance muscle protein metabolism [4]. But why did that happen?

What to consider besides leucine

Ph.D. Mike Roberts and his team at the Lab University of Auburn’s molecular and applied sciences conducted preliminary study of the role of other bioactive compounds in whey protein to stimulate SMB. In particular, researchers studied a phenomenon called exosomes originating from whey protein. ”

Exosomes are nanoparticles in our blood, saliva, and others. body fluids. Their role is to transfer protein and other compounds throughout the body. Using a sophisticated methodology, Roberts team found that these nanoparticles exert definitely a positive effect on muscle protein synthesis.

“When consuming whey protein, as a result of the content in it leucine, synthesis will increase within 1-4 hours muscle protein, “says Roberts.” However, increasing muscle protein synthesis may occur after this time due to exosomes contained in whey protein and stimulating this process in skeletal muscle tissue. ”

The right decision: protein or bcaa what to choose?

All the same, let’s answer the question – bcaa or protein, which is better for weight loss? To date, there is not enough data to to conclude that a fast-acting protein such as whey is better than BCAA. However, research is more degrees indicate this fact. If you want to maximize growth muscle mass or maintain it at a constant level during slimming, whey protein is a reasonable solution.

What is better after training protein or bcaa?

Immediately after training, the body needs to make up for losses. energy spent during classes in the hall. If you follow carbohydrate window rule, then within 20-30 minutes after training you need to use something carbohydrate, for example, drink a gainer. But if we are engaged in order to lose weight and burn fat, then we better there is nothing to continue the process of splitting fats. And in this moment the body needs to be given proteins to preserve muscle mass. And the faster we get ready-made amino acids, the less likely to break down muscle fibers to produce energy. It follows that it is better after training for weight loss. consume BCAA amino acids. But I advise you to watch your body and understand what works best for you.

If you have any questions about what is better to buy protein or bcaa, ask them in the comments.

Sources:

1. Norton, L. E., Layman, D. K., Garlick, P., Brana, D., Anthony, T. G., Zhao, L., … & Walker, D. (2007). Broadcast control muscle protein synthesis is delayed and extended due to food intake. The FASEB Journal , 21 (5), A714.
2. Wilson, G. J., Moulton, C. J., Garlick, P. J., Anthony, T. G., & Layman, D. K. (2012). Elongation Factor 2 Reactions (eEF2) and adenosine monophosphate activated protein kinase (AMPK) after meals on leucine and carbohydrate supplements to regulate the duration protein synthesis and energy homeostasis in skeletal muscle tissue rats. Nutrients, 4 (11), 1723-1739.
3. Nolles, J. A., Verreijen, A. M., Koopmanschap, R. E., Verstegen, M. W. A., & Schreurs, V. V. A. M. (2009). Postprandial oxidative loss of free and related amino acid protein in the diet: interactions and adaptation. Journalof Animal Physiology and Animal Nutrition, 93 (4), 431-438.
4. Katsanos, C. S., Chinkes, D. L., Paddon-Jones, D., Zhang, X. J., Aarsland, A., & Wolfe, R. R. (2008). Whey intake protein in the elderly leads to increased muscle buildup protein, and not to absorb the indispensable contained in it amino acid content. Nutrition Research, 28 (10), 651-658.
5. https://www.bodybuilding.com/content/are-bcaas-or-whey-protein-better-during-training.html