Updated: Jan 12, 2019
Protein, bcaa, fat burners, preworkout, creatine, glutamine, multivitamins, omega-3, eaa, vitamins, carbohydrates powder, etc. Supplements are everywhere and seem to be recommended by everyone. Are they really worth the price? Are they really worth it at all?... I'm going to tell you what they are and if you should invest in them and why.
In this article, I will focus protein and bcaas.
So what is protein? It is an important component of every cells in your body. Your body uses protein to build and repair tissues and also to make enzymes, hormones and other body chemicals. It is composed of amino-acids. Essential and nonessential amino acids both produce energy and build proteins, and some form neurotransmitters and hormones. A single cell can contain thousands of proteins, each with a unique function. Although their structures, like their functions, vary greatly, all proteins are made up of one or more chains of amino acids. 1g of protein=4 calories.
Protein powder is the most popular supplement out there! There are 6 principal types of protein powder: whey, hybrid, isolate, hydrolized, casein and vegan.
Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. Basically, 60% of your scoop will be protein, the rest will be other components of whey. It is the cheapest but if you are looking to lose weight or if you are lactose intolerant, it might not be the best choice for you.
It is the mix of whey and isolate protein so 75% of your scoop will be protein.
It contains the higher percentage of pure protein and can be pure enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free. 95% to 99% of your scoop will be protein. It is more expensive but it is worth the price. Mutant Nation has 14 delicious flavors and it is the only protein I can digest really easily.
Hydrolyzed Whey Protein is basically a form of whey protein which has undergone additional processing and filtration so the protein molecules are broken down even finer. It is easier on your digestive system.
Casein protein is a slow-digesting dairy protein. People often take it before bed to help with recovery and reduce muscle breakdown while they sleep since the amino-acids are slowly released.
Pea protein, hemp protein, brown rice protein, mixed plant proteins... the choice is vast! It is protein that does not come from dairy or animals. It is a first choice for vegan people or people who try to stay away from dairy or animals products.
Should you buy protein powder?
Protein powder is an effective way to feed your muscles directly after your workout while your body is still hot and your blood still flowing. It is not recommended to eat a meal directly after your workout so that's when powder comes into play. You should drink your protein directly after your workout and eat a meal 30 to 40 minutes after your workout. It is also a great way to add protein into your meals like in a smoothie or your oatmeal. However, remember that if you eat enough, you will never get a protein deficiency.
What is that? BCAA stands for Branched-Chain Amino Acids. There are three branched-chain amino acids: L-Leucine, L-Isoleucine and L-Valine. They are among the nine essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. Since your body can’t produce or store essential amino acids, it is important to regularly supply your body with these important building blocks. There are 20 essential and nonessential amino acids, and all of them play an important role in keeping your body in great shape.
So what are the benefits?
Prevent Muscles Wasting
BCAAs can help prevent muscle wasting or breakdown. Muscle proteins are constantly broken down and rebuilt (synthesized). The balance between muscle protein breakdown and synthesis determines the amount of protein in muscle. Muscle wasting or breakdown occurs when protein breakdown exceeds muscle protein synthesis. Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression (in other words it is important to drink BCAAs while you train).
Increase Muscle Growth
Leucine stimulates muscles protein synthesis, which is how you build muscles. A research found out that people who consumed 5.6 grams BCAAs had a 22% greater increase in muscles protein synthesis compared to those who didn't consume BCAAs.
Decrease Muscle Soreness
BCAAs have been proven to decrease muscles damage and decrease levels of creatine kinase, which indicates muscles damage. If you reduce muscles damage, you reduce your levels of muscles soreness. Drinking BCAAs may speed up your recovery.
Your muscles use BCAAs during exercise, causing levels in your blood to decrease. When blood levels of BCAAs decline, levels of the essential amino acid called typtophan increase. In your brain, tryptophan is converted to serotonin, a brain chemical that is thought to contribute to the development of fatigue during exercise.
MUtant Nation BCAAs
Mutant Nation BCAAs have 9.7g of BCAA and a blend of 8 electrolytes to keep you hydrated all workout long!
I personally drink Mutant BCAAs throughout the day to keep my hydrated and because I don't like the taste of water. I would say it is a must whether you run, you lift, you walk, do cross fit or any sport.