Is it really necessary to buy BCAAs?

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-09-04

Hello everyone. Right now, the fitness industry is swept up in BCAA mania. Almost everyone who orders an individual training plan from me asks: do I need BCAAs? In gyms, everyone drinks BCAAs before, after, and during workouts. The picture is such that the trendiest sports supplement right now is BCAAs. Let's try to figure out if everyone really needs these BCAAs.

First, a few words for those unfamiliar with the topic. BCAAs consist of 3 amino acids: isoleucine, leucine, and valine. Why these specific amino acids? Scientists have determined that these three amino acids are the most important for muscle building. They make up about 30% of muscle tissue. And then it took off. All manufacturers started to churn out BCAAs and shout that without this supplement, your muscles won't grow. However, just like the whole body, muscles need the FULL SPECTRUM OF AMINO ACIDS. Some are just needed more than others.

Let's go further. Where do BCAAs come from? Well, they come from protein. Simply put, they take protein and separate these three amino acids from it. After all, as we know, protein is nothing more than a collection of amino acids. And this is where the most interesting part begins.

Content of BCAAs in Proteins

So, to let you know, the content of BCAAs in animal-derived proteins (whey, egg, casein, milk, meat) is approximately 16% - 20%. That is, in 100 grams of such proteins, there are 16 – 20 grams of BCAAs.

For example, let's take a very decent protein ProStar Whey Protein. It contains 20% BCAAs. It’s easy to calculate by adding the amounts of isoleucine, leucine, and valine. Currently, 2.4 kg of this protein costs about 3600 rubles. This means 1 kg costs about 1500 rubles. In 1 kg, there are 200 grams of BCAAs (20%).

Now let's calculate how much 200 grams of BCAAs in capsules or powder will cost us:

• DobromilFit BCAA - 450 grams. Out of which, 450 g are BCAAs. So, 200 g of BCAAs costs 650 rubles.
• BCAA 1000 Caps by ON – 400 capsules. Each capsule contains 500 mg of BCAAs. Therefore, 200 g costs 1800 rubles.
• Flavored BCAA Powder 12000 - 457 grams. Out of which, 360 g are BCAAs. So, 200 g of BCAAs costs 1200 rubles.
• BCAA 1000 – 300 capsules. Each capsule contains 850 mg of BCAAs. Thus, 200 g costs 1300 rubles.

What conclusion can be drawn?

For the same amount of BCAAs in protein and in a BCAA supplement, you will pay roughly the same amount. However, in a BCAA supplement, you only get BCAAs, while in protein, you also receive a complete spectrum of all amino acids that the body needs.

Yes, prices may vary at different times and in different stores, but the trend is generally the same. Do you now understand how you are being misled? You have been convinced that BCAAs are essential (and they indeed are), but they never explained that you can get the same amount of these amino acids from protein for the same money.

Moreover, if a person consumes protein at about 100 grams per day, getting 16 – 20 grams of BCAAs, consider what dosages manufacturers indicate for their BCAAs. 2 – 6 capsules a day. That’s 2 – 5 grams of BCAAs per day. These are just ridiculous dosages. And why do they do this? Because they want you to think that there are many servings in the package and that it will last a long time. If they were to provide real servings of 15 – 20 grams a day, you would see that the jar you paid 2000 rubles for would last only about 10 days.

And what about plant-based proteins (soy, rice, wheat)? They contain BCAAs at 13% – 15%. That’s a bit less but they are also cheaper. So, again, we get these three amino acids for the same money, plus another 70% - 80% of the remaining amino acids.

There’s one more thing. BCAAs will only work well if your body is genuinely lacking in isoleucine, leucine, and valine. Or perhaps it is lacking other amino acids more than these? You will never know without experimental methods. But when you consume protein that contains all amino acids, you will never miss your body's needs.

Conclusion

A person with a brain will understand. There is no need to buy BCAAs. Yes, these three amino acids are indeed necessary, but for the vast majority of enthusiasts, it is simpler, more cost-effective, and more efficient to drink regular protein. This way, for the same money, you get both BCAAs and all other amino acids. Only if you are a professional and your body has a need for huge doses of isoleucine, leucine, and valine, should you consider taking BCAAs.

I must admit that over the years, marketers and trainers have done a great job of brainwashing you all to the point where you have stopped checking the composition of what you take. Because if you had looked at the amino acid profile of protein, you would have confirmed the truth of everything I’ve said in this article. Good luck!