BCAA stands for Branched Chain Amino Acids. Proteins are made up of 20 different building blocks that are called amino acids. These amino acids have different structures and have very diverse chemical specifications and characteristics. There are three amino acids with similar chemical structures known as BCAAs that directly have a positive impact on muscle growth. BCAAs are generally found in protein-rich food such as eggs and meat. If taken as a supplement, the intake of BCAAs amino acids can positively affect the body and muscle growth.
The BCAAs consists of these three amino acids: Leucine, Isoleucine and Valine. If an athlete does not have enough intake of BCAAs, takingBCAA supplementscan result in triggering muscle protein synthesis and acceleration of muscle growth. Another positive impact of BCAA is to increase energy and performance and decrease the fatigue during the workout.
Leucine
This BCAA amino acid is an essential amino acid for the synthesis of skeletal muscle protein. In fact leucine has the strongest impact, among all amino acids, on the muscle protein sysnthesis and muscle growth. in fact among all 9 essential amino acids that our body needs, no amino acid is more important that leucine when it comes to muscle growth for bodybuilders. Some researches recommend the supplementation of leucine at a rate of 45 mg per each kg weight of the body. It has been shown that taking leucine prior to or during the exercise can prevent protein degradation in the muscle which indicates the anabolic characteristics of leucine.
Isoleucine
Isoleucine is the second amino acid in the BCAA family. The main purpose of supplementing with isoleucine is to provide energy to the athletes and enhances their performance during the workout. All the proteins you eat during the day as well as the proteins in your body all have different levels of isoleucine in them. As mentioned earlier, the primary function of isoleucine is to boost the energy level of the muscle cells.
Valine
The third member of the BCAA group of amino acids is Valine. The function and performance of valine in the body is probably the least researched amino acid and is not as documented as Leucine. Valine, as an essential amino acid, has a stimulating effect in the body. Valine is an essential amino acid that is required in order to maintain muscle cell metabolism and acts as a source of energy to the muscle cells and helps with repairing muscle tissue.
Dosing and Timing
The dosage and amount of BCAA needed for the body depends on your goals. However, generally the recommended dosage is around 8 g of BCAA per 1 kg weight of your body. This is more critical especially for athletes and bodybuilders.
In an earlier post, we discussed the facts on Proteins and Dietary Nutrition, the proteins benefits and recommended sources, as well as their recommended daily intake from dietary sources. Among many diverse dietary sources of proteins, is the protein derived from plants (non-animal proteins).
Plant proteins can be obtained from a variety of sources including: Legumes (beans, lentils, soybeans), Grains (rice, quinoa, wheat, oats), Nuts (walnuts, macadamia, pistachio, hazelnuts, etc.), Seeds (chia seeds, flax seeds, pumpkin seeds, etc.), as well as other vegetables as less significant sources of plant proteins.
Plant Proteins and Amino Acid Profile
Proteins, in general, are made up of building blocks called amino acids. In other words, many amino acids need to be put together to form a complex molecule which we call protein. As explained in our earlier post covering proteins, there are 20 different amino acids that are needed to synthesize proteins in the human body. Nine (9) of these amino acids are essential amino acids (EAA) since our body can not make them and we need to receive them from dietary sources. Therefore, the amount of EAAs in a protein is a very important factor determining its quality and dietary value. The higher the content of the EAA in a protein, the better it is as dietary protein choice in terms of health and muscle building and muscle retention. Sometimes, a protein may not contain all 20 amino acids that are needed to form proteins in our body. In that case, dietary protein should be supplemented with another type of proteins that contain all amino acids, with a higher emphasis on the EAAs.
It has been a common belief that plant proteins do not contain all vital amino acids. Research has shown that the concentrations of amino acids in plant proteins are slightly different from those in animal-based proteins (such as whey protein). The comparison of whey protein with some of the common plant protein amino profiles show that the lower anabolic properties of the plant proteins can be attributed, in part, to the lesser content of leucine, lysine, and methionine amino acids in plant-based protein sources, as investigated by WHO/FAO/UNU Expert Consultation . According to WHO/FAO/NUN report, the recommended dose of each of the amino acid for adults per kg of body weight per day is shown in Table 1 below
Table 1. Adult Essential Amino Acid Requirements (mg per Kg of body weight per day)
Amino Acid
mg/kg per day
Histidine
10
Isoleucine
20
Leucine
39
Lysine
30
Methionine + cysteine
15
Phenylalanine + tyrosine
25
Threonine
15
Tryptophan
4
Valine
26
Many scientific studies such as that by Mariotti et aland researchers at UCLA demonstrated that majority of plant proteins contain all 20 amino acids that the human body needs. Therefore, the plant protein amino acid profile (the amount of each amino acid) is sufficient for our body to have all it needs to function efficiently and supply our body with required amino acids.
Table 2 below shows the amino acid content (in %) of four selected protein sources, comparatively. These proteins consist of three plant proteins (Pea, Brown Rice and Soy proteins) as well as whey protein. The data in Table 2 indicates the percentage of each amino acid in the selected four (4) protein sources. It is clearly seen that the amino acid distribution in plant proteins are similar to that of the Whey protein except in 6 amino acids (Leucine, Lysine, Methionine, Cysteine, Threonine and Tryptophan - highlighted in red in Table 2). Five of these amino acids are essential amino acids, therefore, the plant protein do offer lower essential amino acids compared to animal-based proteins (36 % for whey protein vs.23% for plant protein) This is particularly the reason the literature has suggested that the plant proteins may not offer the same benefits in muscle building and protein synthesis as animal-based proteins.
Table 2. Amino Acid content (in %) of four selected protein sources.
Amino Acid
% in Whey Protein
% in Plant Protein
Pea
Brown Rice
Soy
ESSENTIAL AMINO ACIDS (EAA)
Leucine
8.6
5.7
5.8
5.0
Isoleucine
3.8
2.3
2.0
1.9
Valine
3.5
2.7
2.8
2.2
Lysine
7.1
4.7
1.9
3.4
Methionine
1.8
0.3
2.0
0.3
Phenylalanine
2.5
3.7
3.7
3.2
Threonine
5.4
2.5
2.3
2.3
Tryptophan
2.1
1.0
1.4
1.3
Histidine
1.4
1.6
1.5
1.5
Total EAA
36.2
24.5
23.4
21.1
NON-ESSENTIAL AMINO ACIDS (NEAA)
Alanine
4.2
3.2
4.3
2.8
Arginine
1.7
5.9
5.4
4.8
Aspartic Acid
11.3
11.5
8.7
11.5
Cysteine
0.8
0.2
0.6
0.2
Glutamic Acid
15.5
12.9
12.7
12.4
Glycine
1.5
2.8
3.4
2.7
Proline
4.8
3.1
3.4
3.3
Serine
4.0
3.6
3.4
3.4
Tyrosine
2.4
2.6
3.5
2.2
Total NEAA
46.2
45.8
45.4
43.3
Figure 1 shows the percentage of essential amino acids (EAA) in various types of proteins. For Comparison, Figure 1 below also shows the EAA contained within the human skeletal muscle as well. The lower content of EAA compared to Whey and other animal-based protein indicates that you would have to consume more of the plant protein in order to get the same amount of EAA. Please be aware that the data presented in Figure 1 represents the EAA content within plant-based protein raw materials, rather than encompassing the entire plants themselves.
Figure 1: White bars show the average EAA content (% of the total protein) for plant proteins. Gray bars represent the average EAA content (% of the total protein) for animal-based proteins. Black bar, shows the EAA content (% of the total protein) in human skeletal muscle.
Given all the controversial information on the proteins from plant based sources, the question that remains is: why are plant based proteins recommended and what are their advantages?
What are the advantages of Plant Proteins?
Although plant proteins contain lower amounts of essential amino acids (EAA), there are many advantages that clearly justify their promotion and consumption as a main source of dietary supplement. Let's discuss these advantages briefly:
Plant proteins are usually associated with lower content of saturated fats. We have discussed earlier that saturated fats are unanimously believed to be linked to higher low density lipoproteins (LDLs) which is a marker of cardiovascular health. Therefore getting more of our daily protein from plant based sources can be linked to lower risk of cardiovascular disease and improved heart health.
The phytochemicals contained in plant based proteins offer many advantages for the human body. The higher content of fiber and antioxidants and less sugar in the plants are known to lower the rate of cancer cells and prevent the occurrence of cancer in the human body. The plant based diet is also known to lower the risk of stroke.
While animal-based proteins have been associated with an increase in insulin resistance, the consumption of plant based protein has been proven to improve insulin sensitivity (and lower insulin resistivity). This means that using plant-based protein with no added sugar is highly recommended for individuals who are insulin resistant, pre-diabetic, or have a genetic susceptibility to diabetes and insulin resistivity in general.
Disclaimer: Nutritional requirements can vary for each individual, and dietary recommendations must be tailored to individual health conditions and needs. For personalized dietary guidance, it is advisable to consult a healthcare professional, especially if you have specific medical conditions.
As explained earlier in our blog post related to Proteins and Dietary Nutrition, proteins being made of amino acids, constitute a major fundamental part of our body, including structural and muscle tissues. There are several types of proteins that can be found in our body including but not limited to: Collagen, Hemoglobin, Actin, Myosin, Albumin.
Collagen is the most abundant protein in the human body. Collagen can be found in major structural and connective tissues, such as skin, tendons, ligaments, and bones. To emphasize the importance of collagen, the body of an average person with 70 kg weight, contains around 2.5 kg to 3 kg of collagen . Due to the abundance and significance of collagen in our body, it plays a major role in many functions of human body which can be summarized as below:
1- Structural Support: One of the most fundamental roles of collagen is to act as a foundational component of various connective tissues, including but not limited to skin, tendons, bones and ligaments. It provides the critical task of rendering resilience, elasticity, and structural stability to these tissues, enabling them to function efficiently.
2- Skin Vitality: Acting as pivotal basis of the extracellular matrix within the skin, collagen not only reinforces and replenishes the skin’s hydration but also preserves its flexibility and firmness. The natural drop in collagen production with age results in the appearance of wrinkles, sagging, and other manifestations of the aging process. Therefore, any process that elicit production of collagen can reverse and ameliorate the skin ageing process.
3- Joint Health: Cartilage, the cushioning agent within joints, directly feeds on the presence of collagen. It is this very collagen that augments joint flexibility, control and restricts friction, and provides overall joint well-being. Needless to say, the importance of collagen with age for this specific purpose becomes increasingly evident.
4- Bone Strength and Integrity: With respect to bone composition and health, collagen plays a critical role. It provides a scaffold-type of functionality onto which essential minerals like calcium and phosphorus rely on. Due to this property, bone structure is predominantly linked to collagen, which helps resist bone fractures and preserves bone health.
5- Wound Healing: During the process of wound healing, collagen again plays a very important role. It helps with constructing a foundation for new tissue growth, thereby accelerating the the closure of wounds and its healing process.
6- Hair and Nail Health: The robustness of nails and the vibrancy of hair are also directly attributed to collagen. Adequate collagen levels potentially contribute to reinforced and healthyu nail strength and enhanced hair growth.
7- Digestive Health: Collagen is also present in the lining of the gastrointestinal tract which in turn emphasizes on its importance in the digestive health. It potentially serves as a protective shield providing gut integrity and can assist in the healing and well-being of compromised intestinal walls.
8- Muscular Support and Function: Collagen plays an instrumental role in muscle integrity by providing an envelops to the muscles with its connective tissues. This, in turn, provides a framework for structural reinforcement. Thus the muscle tone, strength, and function can directly depends on collagen as well.
9- Cardiovascular Health: Among many known fucntions of collagen is its presence in the architecture of blood vessels. Its pivotal role in reinforcing the flexibility and functionality of arteries and veins contributes to cardiovascular health.
10- Accelerating Injury Recovery: It is not a secret that collagen supplements are a major go-to supplements for athletes and individuals recovering from injuries as they contribute and expedite tissue repair and recovery.
There are a few types of food that contain collagen and promote the production and synthesis of collagen in the body. The first is bone broth, specially grass-fed bovine (from cows) or grass-fed lamb broth. The therapeutic effect of bone broth to lower inflammation in the body has been already studied and demonstrated.The skins and cartilages contained in meet we consume also provide a significant amount of collagen that can supplement our daily collagen requirements. Finally, foods that contain gelatin also provide collagen and can be considered as a source of collagen.
It should be noted that gelatin is usually referred to collagen with longer molecular chains. Collagen peptide, however, is the product of breaking up of the gelatin into smaller individual molecular structure and thus is absorbed at a higher rate.
2- Supplements:
Collagen and Collagen peptide supplementation is also another way to increase the intake of this vital protein in our body. The supplements is usually available in various forms such as capsules, tablets, powder and liquid drinks. The sources of the collagen supplements can be bovine (from cows), porcine (from pig), marine (from fish bones) or chicken. The collagen peptide, from grass-fed animal-based sources are the recommended and highest quality collagen supplementation.
Each individual nutritional needs can vary, and dietary recommendations should be based on individual health conditions and requirements. For specific dietary advice, it's best to consult with a healthcare professional if you suffer from any specific medical conditions.
Mass gainers (or weight gainers) are a category of dietary supplements aimed at helping athletes and non-athletes gain overall body weight and also increase their muscle mass. Since the main objective of mass gainers is to increase the daily calorie intake, they usually contain a high concentration of carbohydrates, fats and proteins. In other words, mass gainers are designed and intended for individuals who have a high-calorie intake need.Mass gainers are usually consumed as shakes or smoothies when the powder blend is mixed with water, milk or any juice depending on the taste and preference.
How to Evaluate the Quality of a Mass Gainers
One of the most important factors when evaluating the quality and performance of a mass gainer in the protein content in the supplement. Since the primary macronutrient in the mass gainers is carbohydrates, we usually use the ratio of carbohydrates/protein as a measure of protein content of the mass gainer. For instance see below the nutrition panel of the Optimum Nutrition mass gainer called Serious Mass:
The ratio of Carbohydrates to Protein in this specific supplement is 254/50 which can be rounded up to approximately 5-to-1. We can refer to this product as a 5-to-1 or a Regular Mass Gainer. It means that there are 5 grams of carbohydrates for every gram of protein in this product. This constitutes almost 15% of protein in each serving of the supplement. This is usually the lowest protein content that is normally found in mass gainer supplements category.
USN Hyperbolic Mass Gainer
Hyperbolic mass gainer, made of high quality ingredients, is one of the most popular and best-rated mass gainers in the market. The ratio of carbohydrates to Protein for Hyperbolic Mass (and Hyperbolic Mass gh) is 209g /60g which is approximately 3.5 making the Hyperbolic Mass gainer an All-in-One Mass Gainer. Hyperbolic Mass Gainer is designed for individuals with a fast metabolism. It contains an advanced amino acid formulation including the addition of glutamine to help with the process of recovery, muscle repair and gains. It is high in protein and contains a 4-stage glycomatrix system for sustained energy release and effective nutrient transport. Beta-alanine is also included in the formulation of Hyperbolic Mass Gainer to boost performance and power. The Hyperbolic Mass Gainer also contains only 6.2 g of sugar per serving size of 300 g which is significantly lower than the regular mass gainers in the market. Therefore Hyperbolic Mass gainer is one of the best options and go-to All-in-One mass gainers for a wide range of athletes and non-athletes looking to increase their weight, build muscle mass, improve their endurance, energy and have a healthier diet.
USN Fast Grow Anabolic
USN Fast Grow Anabolic gH is a Lean Mass Gainer that offers 55 grams of protein and 80 grams of carbohydrates in a 150 g serving size. The carbohydrates-to-protein ratio in Fast Grow Anabolic Mass gainer is 80 g /55 g which is approximately 1.5. This is an exceptionally high protein content in a mass gainer product. Given its significantly high protein content it helps you reach your muscle building and bulking goals effectively and efficiently. At the same time, the carbohydrates in the fast Grow Anabolic Mass Gainer helps replenish glycogen in the muscle after a long workout and prevent muscle catabolism. This is due to the fact that around 1,500 to 2,000 calories of energy (in the form of glycogen) are normally stored in our body muscle tissues which are readily consumed during the workout. After a heavy workout the body needs to replenish this storage before it resorts to breakdown of fatand protein in our muscle to restore this energy level. The consumption of a high quality and readily absorbed carbohydrates serves exactly that purpose and directly promotes the muscle recovery and eventually muscle growth.
There is no superfood. Healthy foods need to be consumed in moderation. Unhealthy food needs to be avoided completely.
Comparison:
Below Table depicts the main features of the Hyperbolic Mass Gainer, Fast Grow Anabolic Mass Gainer and also ON Serious Mass for comparison.
Fast Grow Anabolic GH
Hyperbolic Mass GH
ON Serious Mass
Extra-Lean Mass Gainer
All-in-One Mass Gainer
Regular Mass gainer
Carbs/Protein: 1.5 : 1
Carbs/Protein: 3.5 : 1
Carbs/Protein: 5 : 1
Protein per 100g: 36.7 g
Protein per 100g: 20 g
Protein per 100g: 15 g
Carbs per 100g: 53.4 g
Carbs per 100g: 69.8 g
Carbs per 100g: 76 g
Sugar per 100 g: 1.6 g
Sugar per 100 g: 2.1 g
Sugar per 100 g: 6 g
Total Fat: 1.3 g
Total Fat: 0.7 g
Total Fat: 1.0 g
Weight Gain Post-Workout Recovery Endurance Strong Muscle Builder Improved Energy
Weight Gain Post-Workout Recovery Muscle Mass Building
Weight Gain Post-Workout Recovery Helps Build Muscle
Disclaimer:
Each individual nutritional needs can vary, and dietary recommendations should be based on individual health conditions and requirements. For specific dietary advice, it's best to consult with a healthcare professional if you suffer from any specific medical conditions.
