Which is better - BCAA or protein?

In different sources there is a lot of conflicting information about the intake of BCAA and protein, and it is difficult for a person just starting to use sports nutrition to choose what will be better, BCAA or protein for him.

The difference between BCAA and protein

Protein is, in fact, a protein, which is the main building material for muscles. Getting into the body, it is absorbed in the liver, where it is split into amino acids. These amino acids are carried by blood to all the muscles, where the process of their recovery and strengthening takes place.

BCAA is a complex of 3 amino acids that the body can not produce. They are abundant in meat, chicken and turkey. These amino acids when ingested into the body immediately carry blood and are absorbed in the muscles, which significantly increases the recovery rate of muscle fibers.

The use of BCAA and protein

Choosing between BCAA and protein, you should focus on the goals that you set for yourself. If you decide to lose weight or sit on a diet - it is better to choose a protein, especially casein. Since the protein is digested longer than BCAA, the body will spend more energy on it. Also, the protein increases the time of digestion of carbohydrates, which delays the onset of hunger, and this is especially useful during the diet period. Eating protein is best in the morning and at night for 30-40 g at a time.

If you decide to tighten your muscles or gain weight, you should use BCAA instead of protein. Thanks to the speed of digestion, your body will receive in a short time important for the restoration and strengthening of muscle amino acids . Take 10 g before and after training, and this will help your body cope with the load and recover as quickly as possible.

Combination of BCAA and Protein

For those who are actively involved in sports, subject to constant stresses or want to dry, it is best to combine BCAA and protein. The combination of these two additives will provide the body with the necessary energy and elements for muscle recovery. Since the protein is digested much longer BCAA, it is better to use it in the mornings and at night, it will allow the body to feed evenly throughout the day, and BCAA use before and immediately after training, so that the body can cope with a sharp surge of loads.