Sports Nutrition > Library > Protein and BCAA taken together
When you're trying to get the most out of every workout and prioritize muscle hypertrophy, the first thing you need to think about is whether you're getting enough protein. It is necessary for muscle recovery and growth. And here the questions arise: what is protein, what are BCAA amino acids, is it necessary to combine their consumption, how to achieve the best result? Many studies suggest that supplementing protein with BCAA may provide better results. Is it so?
Is it possible to mix protein and BCAA?
You can often see that after training, athletes wash down amino acids with protein already prepared in a shaker. To some this may seem like too wild a method, while others don’t see it any other way. Ultimately, everyone is interested in the answer to the question: is it possible to mix these two supplements? It’s possible, nothing bad will happen. Here the question rather concerns the goals of this method. If it is important for you to provide your body with nutrients as quickly as possible, then taking protein along with BCAA is not the best solution. This way, amino acids will be absorbed much longer. Another thing is if you just want to maximize your load and ensure a good supply of protein - then mix and take.
From all this, it is important to remember that BCAAs provide the muscles with the necessary fuel and compensate for energy costs for a maximum of 30 minutes after administration. Protein powder cannot boast such rapid digestibility; it will still need to go through the process of breaking down into amino acids, and only then does it all get into the muscles.
How much to take BCAA
The optimal single dose of BCAA is 4-8 grams, both when losing weight and when gaining muscle mass. The frequency of administration is 1-3 times a day. Smaller doses of BCAA are also effective, but they will no longer fully cover the body's needs. Many manufacturers cheat and produce BCAA in small doses, although the price remains high, so always look on the back of the package for the number of servings and the size of one dose of BCAA. The duration of taking BCAA is not limited, breaks and cycling are not required. The dosage of BCAAs is indicated without taking into account their content in protein supplements and products (any protein contains these amino acids, but the aspect of additional intake is discussed, provided that a sufficient amount of protein is received per day).
How to use
Returning to the question of whether it is possible to mix protein and BCAA, it is worth making a reservation that you should not mix them specifically. Take together - yes, but not at the same time. This is not harmful, not dangerous, but irrational. Protein is absorbed more slowly than BCAA, and if you mix both products together, you get something in between. If you are already taking protein or amino acids separately, you may not need to disrupt your existing regimen.
The main thing is not to take BCAA and protein together, that is, do not mix them. Otherwise, the advantages of BCAA in the form of a high rate of absorption will come to naught, since by combining with slower chains in the protein they will take on their properties.
Protein intake is usually carried out 30-40 minutes before the start of training, but BCAs should be taken just before the start of classes, or after the start, during a break. In addition to the option of taking protein and BCAA together, many are looking at proteins with BCAA already included in their composition. Such a cocktail has its place, but if you need quick, high-quality results, then it is better to consume pure protein and BCAA complex separately. You can take protein in the morning, 30 minutes before or 30 minutes after training. This supplement needs time to break down, because even fast whey protein is absorbed more slowly than BCAA. Amino acids should be taken immediately before training, or even during it.
When to take protein and BCAA
- In the morning, one serving of protein to replenish the reserves lost during the night.
- One serving 30-40 minutes before training will give the body the strength to perform the exercises.
- Before starting exercise or even during a break, take BCAA.
- Another portion of protein can be taken 30-40 minutes after training to gradually replenish the amino acid balance.
When talking about how to take protein and BCAA, we are talking about whey and complex protein. Casein is taken differently, as its absorption rate is even lower, and it should be taken before bed or if you plan to have a long period of time between meals. When gaining muscle mass
The best times to take BCAA's are before, during and immediately after exercise.
It is best to prepare an energy drink by dissolving a portion of amino acids and a few tablespoons of sugar in water. This will ensure a constant flow of fluid, carbohydrates and amino acids into the blood throughout the entire workout.
As mentioned above, the body needs BCAA only during and after training, this is when BCAA are most effective, so they need to be taken before and immediately after training, as well as during it if it is a soluble form. You can also take a portion of amino acids immediately after sleep to suppress morning catabolism. Studies have shown that BCAAs are effective even when mixed with a protein shake.
When losing weight
BCAA should be taken in the same way as described above: before training and immediately after training, soluble forms - during training. In addition, when losing weight, you can take BCAA in between meals in order to suppress catabolism, appetite and preserve muscles, but it is more profitable to use protein for these purposes.
When losing weight, BCAAs are best taken during training to restore muscles, and between meals to suppress appetite.
How to drink protein with BCAA?
From all of the above, several conclusions can be drawn regarding the use of these two sports supplements. Firstly, taking BCAA with protein is quite advisable. For example, you can drink BCAA protein after a workout. It is better not to do this immediately after waking up, because here it is important for us to provide the body with amino acids as quickly as possible.
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To get the maximum benefit from BCAA, you need to take them correctly. Find out how to drink BCAA correctly, we are sure it will be useful for you!
Secondly, there are no significant differences regarding the schedule between taking a separate supplement or taking two at once.
The usual example, according to which you need to take protein 3 times a day, is also perfect when combined with BCAA. The same applies to the amino acid complex: the usual recommended intake schedule is in the morning, before, during and after training. On so-called rest days, we take BCAA simply between meals.
So the plan might look like this:
Training day:
- In the morning – BCAA;
- Between meals - protein;
- Before training – BCAA;
- Post-workout – BCAA and protein;
- Before bed – BCAA and protein (preferably casein).
On a non-training day:
- In the morning – BCAA;
- Between meals - protein and BCAA;
- Before bed – BCAA and protein (casein).
What are the benefits of supplements?
In order to properly use sports nutritional supplements, you need to have some knowledge. This is especially true for those who prefer to consume sports nutrition products in a comprehensive manner. Let's look at how to properly take protein and BCAA amino acids.
Protein is an essential nutritional element for an athlete. It helps build muscle mass and is necessary for sports activities. BCAA is a complex of essential amino acids, the action of which is aimed at restoring muscle tissue after physical activity.
BCAA also helps remove waste products from the body. When consuming amino acids, the body replenishes its strength 40% faster. Many amino acids are not synthesized in the human body, so taking BCAA provides significant benefits. Protein performs functions such as increasing nitrogen balance and removing breakdown products from the body. The combined use of these two products significantly improves the effect of sports training.
Protein is a powder form of high-quality protein concentrate, which, in turn, is necessary for the formation of muscle mass and the recovery of an athlete after an intense workout.
Impact comparison
Protein is digested and absorbed from half an hour to two hours, amino acids are absorbed almost instantly. Thus, the total benefit for gaining muscle mass will be noticeable. After absorption, protein remains in the blood in the form of free amino acids for up to 12 hours, while BCAA remains in the blood for no more than 1.2 hours. Complex protein is richer in the quantitative composition of amino acids, but loses in the speed of absorption.
Additive Compatibility
The first thing that interests a person who is wondering about taking these supplements together is their compatibility with each other. Well, she's simply excellent. Protein is a protein consisting of amino acid chains, and BCAA is the isolated main amino acids - valine, leucine, isoleucine. Together, BCAA and protein form an ideal combination - protein provides a gradual supply of protein and amino acids to the body, and BCAA “loads” quickly and efficiently, giving a boost to training. As already mentioned, protein consists of amino acids, in particular, about 20% of the composition of whey protein comes from BCAA, and their additional use may seem pointless if you do not know the properties of each product. Before taking BCAA and protein, it would be useful to know that the amino acids that make up the protein are interconnected - they form peptide chains, and for complete absorption they must still be decomposed into their components in the intestines. This happens relatively quickly, as for a sports supplement, but cannot be compared with the rate of absorption of BCAA in its pure form.
Protein and BCAAs are a great combination for creating and maintaining excellent physical shape.
This complex consists of three isolated amino acids:
- valine;
- leucine;
- isoleucine.
The best proteins
Blackstone Labs Isolation
Price: 3968.00 rub.
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Condemned Labz Commissary Whey Protein
Price: 3584.00 rub.
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Combination options
You can take the protein and complex together in a cocktail or make yourself separate drinks. In the second option, breaks are provided between doses so that the concentrated substance is quickly processed by the body and the half-life process begins.
Amino acids should be taken in the morning, as they give the body the energy it needs for active work. As for protein, it is best to take it during strength training, but no later than ten minutes after preparation. Protein is a natural product; if you do not consume the finished cocktail immediately, the process of rotting will begin and the liquid will become unfit for consumption.
You should not combine vitamins and other nutrients with protein shakes at once. This can significantly harm the body.
Extra sports nutrition to help you stay in shape
If you have BCAA and protein in your arsenal, that's already good! But there are several more supplements that will help you not only improve or maintain the quality of your form, but also maintain your health. These include:
- Vitamins and minerals;
- Fatty acid;
Vitamin and mineral complexes are recommended not only for athletes, but also for the average person, since food from supermarkets has long been unable to provide our body with all the necessary substances. And fatty acids will supplement your diet with healthy fats, which perform many different functions: from improving heart function to strengthening the immune system.
To increase the effectiveness of taking supplements, we advise you to learn how to take sports nutrition correctly.
The best vitamins and minerals
VitaHerb Code Women
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Blackstone Labs Vit D3
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VitaHerb Code Man
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Which BCAA to choose
When choosing a supplement, you should consider the main criteria (in order of importance from greatest):
- Amount of substances per serving;
- Price;
- Manufacturer;
- Form.
It is also recommended to pay attention to complexes that include additional substances, but only if their cost is not too high compared to conventional BCAs. The brand plays an important role because it is often impossible to determine the quality of a supplement by eye. Therefore, trademarks with a reliable reputation are, although not guaranteed, but a significant criterion when choosing.
Popular options include:
- Optimum nutrition BCAA 5000 Powder is a reference complex from a leading brand. Classic BCAs in a 2:1:1 ratio with five grams of substances per serving. The powder form is the most profitable for this manufacturer;
- Optimum nutrition BCAA 1000 is an alternative to powder. The disadvantage is the smaller amount of substances per serving (4 g) and the higher price;
- Scivation Xtend BCAAs is a top-of-the-line supplement that contains the essential ingredients and has one of the best value for money in the industry. Serving includes 7 grams of BCA, also contains Glutamine, Citrulline and an electrolyte matrix;
- BioTech BCAA 8:1:1 ZERO is one of the best options for supplements with the highest amount of Leucine from a proven brand;
- Scitec Nutrition BCAA 6400 - contains approximately 4.5 g of amino acids per serving. One of the best tablet forms in terms of quality and price ratio.
