In 30 seconds
- Protein provides all 9 essential amino acids; BCAAs provide only 3. Building muscle takes all 9.
- If you want to build muscle, put protein first: 1.4-2.0 g per kg of body weight a day, in servings of 20-40 g.
- BCAAs make more sense as a sugar-free drink while you train, and because of the studies on muscle soreness.
- If you already reach your daily protein, you are already getting BCAAs with your food.
It is one of the most common questions among people who do strength training: BCAAs, protein or both? The short answer: if your goal is to build muscle, protein comes first. Here is why.
The difference in one sentence
Protein is a chain of amino acids. Whey protein provides all 9 essential amino acids, the ones your body cannot make. BCAAs are only 3 of those 9: leucine, isoleucine and valine. In other words, when you take protein you are already taking BCAAs; when you take BCAAs, you are not taking complete protein.
Side by side
| BCAA 2:1:1 (7.5 g) | Gourmet Isolate Protein (50 g) | |
|---|---|---|
| Protein or amino acids | 6 g of BCAAs | 42.8 g of protein |
| Essential amino acids | 3 of 9 | All 9 |
| Leucine | 3 g | More than 4 g |
| Ideal for | A drink while you train | Completing your daily protein |
| How to take it | In water, whenever you like | As a shake, with water or milk |
| Price per serving | €0.35 | €2.45 |
Source: Nutri Gains labels.
Protein a day
How much protein a day if you exercise, per kg of body weight
For building muscle: protein
Building muscle takes all 9 essential amino acids. BCAAs on their own do stimulate muscle protein synthesis, but less than a complete protein, and one review concluded that, to sustain that increase, they need the rest of the essential amino acids 23.
That is why the International Society of Sports Nutrition recommends 1:
- 1.4-2.0 g of protein per kg of body weight a day for most people who exercise.
- Servings of 20-40 g, or about 0.25 g per kg of body weight.
- With 700-3,000 mg of leucine per serving and all the essential amino acids.
- Food first: the foundation should be foods with complete protein.
How much do you need? Work it out with our protein calculator.
Protein also has authorised health claims 5. “Protein contributes to a growth in muscle mass.” “Protein contributes to the maintenance of muscle mass.” A varied and balanced diet and a healthy lifestyle are important.
BCAAs and muscle soreness
What the trials with BCAAs found
When BCAAs make sense
- As a drink while you train: flavoured and with no added sugars, in your water bottle.
- Because of the studies on muscle soreness: in the 18 trials we review in do BCAAs work?, they were associated with less muscle pain between 24 and 96 hours after exercise.
If you take both
How to combine protein and BCAAs
What about taking both?
There is no problem in combining them: according to the US National Institutes of Health, up to 20 g of BCAAs a day has shown no safety concerns in studies lasting up to 6 weeks 4. If your main goal is to build muscle and you have to start with one, start with protein; BCAAs are the complement for your training sessions.
Frequently asked questions
Which is better, BCAAs or protein?
For building muscle, protein: it provides all 9 essential amino acids, BCAAs included. BCAAs on their own provide 3 of the 9.
Can I take BCAAs and protein together?
Yes, no problem at all. They complement each other: protein covers what you need each day to build muscle, and BCAAs fit in as a drink for your training session, in your water bottle.
How much protein do I need a day if I exercise?
The International Society of Sports Nutrition considers 1.4-2.0 g per kg of body weight a day enough for most people who exercise, in servings of 20-40 g.
Is protein powder better than protein from food?
Not necessarily. Food should be the foundation; a shake is a convenient way to complete your protein when you fall short.
Sources
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View publication
- Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14:30. View publication
- Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Front Physiol. 2017;8:390. View publication
- Office of Dietary Supplements, National Institutes of Health. Dietary supplements for exercise and athletic performance: fact sheet for health professionals. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
