If you're interested in muscle building, you can't avoid protein, BCAAs, and EAAs. But what is really useful for athletes? We clarify this question in our article.
Almost everyone who dives into the world of strength training and muscle building sooner or later encounters the question: "Which protein supplement is actually useful?". The market is full of protein powders in various flavours, but also isolated components like BCAAs (branched-chain amino acids) and EAAs (essential amino acids), which are often at the centre of heated discussions. All these products are advertised for muscle building in strength training - but what is the difference between the various products? Which can be sensibly integrated into a healthy and conscious diet and which are just a waste of money? We aim to answer these questions in our article.
BCAAs and EAAs: What You Need to Know About Essential Amino Acids
Amino acids are the building blocks of proteins and are thus present in every protein. So-called non-essential amino acids are produced by our bodies, but they are also found in our food.
Essential amino acids (EAAs) include all amino acids that the body cannot produce itself. They must be obtained through our diet. EAAs include important amino acids like lysine, methionine, and threonine, as well as the BCAAs described below. All EAAs are crucial for metabolism, protein synthesis, and many other functions in our bodies.
Branched-chain amino acids (BCAAs) describe a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are particularly important for muscle building and regeneration. They are metabolised directly in the muscle cells. Many athletes have increasingly used isolated BCAAs as supplements in recent years with the goal of building more muscle tissue or preventing or slowing down muscle breakdown during intense training sessions. However, this effect has not been scientifically substantiated [1].
Protein Powder and Muscle Building
Protein powders are probably the most popular dietary supplement among athletes, as they offer an extremely convenient, efficient, and cost-effective way to meet the daily protein requirement (and thus the requirement for all essential amino acids). The most commonly used protein supplement is likely whey protein, which is made from whey. It contains a high proportion of essential amino acids but also a high proportion of carbohydrates, lactose, and some milk fat in the form of whey concentrate. Whey protein isolate and hydrolysate are more processed, concentrated forms with higher protein content and price levels [2]. However, many people have problems with the digestibility of whey protein in general, and due to its animal origin, it is not suitable for those following a sustainable or vegan lifestyle.
A good alternative to still obtain all the essential amino acids important for muscle building in a convenient powder form is vegan protein powders [3]. These typically contain a blend of various plant-based protein sources, such as soy protein, pea protein, and rice protein, to ensure a complete amino acid profile. Despite this blend, most vegan proteins lack sufficient leucine (the BCAA that plays a key role in muscle protein synthesis) [4].
To ensure that our vegan WAM Protein is on par with whey protein and you don't have to worry about additional supplements, we have fortified it with an extra portion of leucine.
Are BCAA and EAA Powders Really Necessary?
Now the question arises: Are isolated BCAA and EAA powders really necessary, or do I get a sufficient supply of all the necessary amino acids in other ways?
As you might guess, our general answer here is that dietary supplements are never "necessary". They are simply meant to make life and nutrition easier. The intake of BCAA and EAA powders is also unnecessary beyond that if you consume enough high-quality total protein [5]. For most athletes, a balanced diet with regular protein shakes is more than sufficient to achieve optimal results conveniently.
Targeted intake of BCAAs or EAA mixtures can be useful if you cannot eat a full meal for a longer period after sports and even a protein shake doesn't sit well with you. The mixtures dissolve completely and clearly in water, making them simply easier to drink for some after sports.
Our WAM Protein Powder
As previously mentioned, we have specifically added leucine to our WAM Protein so that you can easily integrate sufficient leucine and all other amino acids important for protein biosynthesis into your diet despite purely plant-based protein sources. WAM Protein is also free of sucralose and other artificial sweeteners and combines fruit powders with flavors for a balanced, natural taste and a light, creamy texture. With 22 grams of protein and 2.5 grams of leucine per 30 grams of powder, it is the perfect aid to conveniently meet your daily protein needs. Unlike other vegan protein powders that can be very gritty, it dissolves perfectly and tastes great as a simple shake, in your smoothies, oatmeal, or when baking.
The Role of Proteins, BCAAs, and EAAs in Strength Training
As we know, adequate intake of protein (and thus BCAAs and EAAs) is important for building muscle. The following points should be noted:
- Protein Requirement: The daily protein requirement can vary depending on body weight, training intensity, and individual goals. A general recommendation is about 1.5 to 2 grams of protein per kilogram of body weight [6]. This applies to both male and female athletes. In certain life situations, women can actually benefit from even more protein.
- BCAAs and EAAs: A balanced diet typically provides all necessary amino acids, making the additional intake of isolated supplements a waste of money.
- Timing: Recent studies show that the much-discussed "anabolic window" does not exist in this form and the timing of protein intake has little to no impact on the effectiveness of muscle protein synthesis. So don't worry too much about your recovery if you don't drink your protein shake immediately after training, but rather earlier or later. For muscle building, the total protein intake spread throughout the day is much more important [7]!
Which Supplement is Right for You?
In conclusion, we can say that you simply need to choose a good protein powder if you want to make your diet easier or more convenient while optimally supporting your muscles and recovery.
Whether you're just starting with strength training or are already an experienced athlete, with WAM Protein, you can be sure that you're choosing a product that not only supports your muscle building but also contributes to a sustainable and plant-based lifestyle. Ensure that your diet contains sufficient protein as well as all other essential macro and micronutrients your body needs to stay fit and healthy.
If you have any questions about our WAM Protein powder or about proteins, BCAAs, and EAAs, feel free to send us an email. We look forward to hearing from you!
Sources
[1] Kephart WC, Mumford PW, McCloskey AE, Holland AM, Shake JJ, Mobley CB, Jagodinsky AE, Weimar WH, Oliver GD, Young KC, Moon JR, Roberts MD. Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation. J Int Soc Sports Nutr. 2016 Jul 26;13:30.
[2] A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047.
[3] Candow DG, Burke NC, Smith-Palmer T, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44.
[4] Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019 Aug 7;11(8):1825.
[5] Santos CS, Nascimento FEL. Isolated branched-chain amino acid intake and muscle protein synthesis in humans: a biochemical review. Einstein (Sao Paulo). 2019 Sep 5;17(3):eRB4898.
[6] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
[7] Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948.
