The world of sports nutrition can often be overwhelming and more than a little confusing. If you are a passionate gym-goer or simply living an active lifestyle, you have no doubt heard of proteins, amino acids and BCAAs. All three are popular among bodybuilders, athletes and strength trainers alike, yet what do they really mean? In this article, we break down the differences between them so you can apply them to your own fitness routine.
Protein
Our bodies are made up of thousands of complex molecules called proteins. These are the structural components of our cells and tissues and have a range of functions in the body, most notably supporting the growth and maintenance of muscle mass. You can find protein in lots of different animal and plant products.
Animal sources include meat, fish, poultry, eggs and dairy products.
Plant sources include nuts, soy, peas, bread, rice, pasta and, to a lesser extent, potatoes and vegetables.
On average, an adult needs about 0.8g of protein per kilogram of body weight daily. This can vary depending on your age and activity level. An athlete, for example, may need between 1.4 and 2g of protein per kilogram of body weight per day. If you are not getting enough protein from your normal diet, you can use a tasty, versatile protein supplement like our Whey Essential.
Amino Acids
Amino acids are the building blocks of protein. They can be broken down into three categories: essential amino acids, non-essential amino acids and conditional amino acids.
- Essential amino acids cannot be made by the body itself; they need to be obtained through protein-rich food or supplements.
- Non-essential amino acids can be produced by the body and are also available in food.
- Conditional amino acids are those your body only needs at certain times, such as during illness or periods of intense training.
Our Amino Super Tabs are ideal for getting your essential amino acids in an easy, convenient way.
BCAAs
BCAAs, or branched-chain amino acids, are a group of three essential amino acids: valine, isoleucine and leucine. They are considered essential because the body is unable to produce them, so we must either get them from food (which can be time-consuming and costly) or from BCAA supplements.
Our bestselling protein shake, Whey Perfection, contains BCAAs. Alternatively, you can use one of the intra-workout drinks below.
FIT Energy
This hypotonic energy drink provides 3.1g of amino acids, 100mg of naturally sourced caffeine and 70mg of magnesium per can. It is also low in calories and contains zero sugar. Enjoy FIT Energy in a selection of refreshing flavours (orange, tropical and mixed berry) whenever you need a boost.
BCAA Amino
Our BCAA Amino powder contains 8g of branched-chain amino acids per serving. Enjoy before, during or after your workout, as the body absorbs BCAAs particularly well after intense training.
FAQ: Protein, Amino Acids and BCAAs
What is the difference between protein, amino acids and BCAAs?
Protein is made up of amino acids, which are its building blocks. BCAAs are a specific group of three essential amino acids (leucine, isoleucine and valine) known for their branched chemical structure. In short: amino acids build protein, and BCAAs are a subset of those amino acids.
Do I need supplements if I already eat enough protein?
Not necessarily. If you follow a balanced diet with enough protein-rich food, you likely already get the amino acids and BCAAs your body needs. Supplements are simply a convenient way to fill any gaps, particularly if you train intensely or struggle to eat enough protein through food alone.
When should I take BCAAs?
BCAAs can be taken before, during or after training. The body tends to absorb them particularly well after an intense workout, which is why many people choose to take them post-training or via an intra-workout drink.
Can vegetarians and vegans get enough amino acids?
Yes. By combining different plant-based protein sources, such as grains, legumes and nuts, vegetarians and vegans can get all the essential amino acids they need. A varied, balanced diet is the key.
How much protein do I need per day?
On average, adults need around 0.8g of protein per kilogram of body weight per day. Athletes and people who train intensely may need more, typically between 1.4 and 2g per kilogram of body weight, depending on their goals and training intensity.
As always, our Nutrition Experts are on hand to answer any further questions you might have about proteins, amino acids, BCAAs or sports nutrition in general.
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