The BCAA sports supplement has become very popular among athletes.
In this article, we’ll see if everyone really needs BCAAs ">
BCAAs are three amino acids: isoleucine, leucine and valine. Scientists have found that these 3 amino acids are most important for building muscles. They comprise about 30% of muscle tissue. All manufacturers began to stamp BCAAs and say that without this supplement your muscles would not grow. Meanwhile, the muscles, like the whole body, need the WHOLE SPECTRUM OF AMINO ACIDS . Just some more, some less.
Where does the BCAA come from? From the same protein. Roughly speaking, they take the protein and these 3 amino acids are separated from it. After all, as you know, protein is a set of amino acids. And then the fun begins.
BCAA Protein Content
The BCAA content in animal proteins (whey, egg, casein, milk, meat) is approximately 16% - 20% . That is, in 100 grams of protein 16 - 20 grams of BCAAs.
What conclusion can be made?
For the same amount of BCAAs in protein and in BCAAs, you will pay about the same amount of money. But, in the BCAA preparation, you will receive only the BCAA, and in the protein you will also receive the full spectrum of all amino acids that the body also needs.
If a person consumes protein at about 100 grams per day, 16 - 20 grams of BCAAs, then look at what dosages manufacturers indicate for their BCAAs. 2 to 6 capsules per day. This is 2 - 5 grams of BCAAs per day. These are just ridiculous dosages. Why are they doing this? Yes, because you think that there are many portions in the package and it will last for a long time. Since if you make real portions of 15 - 20 grams per day, then you will see that the banks will last only 10 days.
And what about vegetable proteins (soy, rice, wheat)? Here, the BCAA content is 13% - 15%. That is a little smaller. But they are cheaper. Therefore, we again get these 3 amino acids for the same money. Only Plus another 70% - 80% of the remaining amino acids.
BCAAs will work well only if your body really lacks precisely in isoleucine, leucine and valine. Or maybe he lacks other amino acids more than these? You will never know. Only experimentally. And when you drink protein, which has all the amino acids, you will never miss the needs of your body.