With the abundance of performance supplements available, it can be difficult to determine which are beneficial. The body contains 20 amino acids that make up proteins found in muscle tissue. Eight are considered essential amino acids and must be obtained from diet because your body cannot synthesize them. Whey protein and branched chain amino acid supplements contain essential amino acids and have been proven to encourage muscle growth and repair after exercise.
Whey
Whey protein supplements are a derivative of concentrated cow's milk. As animal protein, whey is quickly assimilated, allowing your body to quickly begin repairing damaged muscles. This supplement is also nutrient-dense, containing some of the vitamins and minerals found in milk. Whey is considered to be a complete protein, containing all of the essential amino acids. When taken after exercise, it has been proven to significantly increase the rate of protein synthesis for up to three hours.
Branched Chain Amino Acid Supplements
Branched chain amino acid supplements are a direct form of amino acid and contain only three of the essential amino acids -- leucine, isoleucine and valine. Although proven safe in moderation by the FDA, when consumed in doses larger than 20 g, these supplements may cause potential health concerns. Studies regarding branched chain amino acid supplements remain inconclusive as to whether they effectively contribute to muscle growth and repair.
Forms
Whey protein is available in more forms than branched chain amino acid supplements. Whey powder is relatively inexpensive, although it contains less protein than the other forms. Whey concentrate and isolate are more expensive but contain a higher concentration -- more than 90 percent protein per gram. Branched chain amino acid supplements are only available in pill form, delivering seven to 20 g of amino acids, or liquid form, containing 0.5 to 3.5 grams of amino acids per 16 oz. This far exceeds the Recommended Daily Allowance of one to five g, making the expensive supplements unnecessary.
Results
A study conducted by the American Dietetic Association found both supplements to encourage the repair of muscle tissue when consumed within 30 to 45 minutes of exercise. Whey protein is less expensive and more readily available than branched chain amino acid supplements. Whey is also a complete protein, containing all of the essential amino acids, including the three found in the branched chain amino acid supplements, with more studies to conclude its effectiveness.
References
- ACE; The Latest Scoop: Current Supplement Research Overview; Fabio Comana; 2010
- "Journal of the American Dietetic Association"; Nutrition and Athletic Performance; March 2009
- "Anatomy and Physiology: The Unity of Form and Function"; Kenneth Saladin; 2010
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