What to take after training? BCAA or protein supplement

Post-workout recovery is a key element of any physical activity – without proper support for the body, it is difficult to achieve results. The two most popular supplements that support recovery are BCAAs and protein supplements. The choice between them depends on your goals, type of training and individual preferences. Let's take a look at what these products are, how they work and which option will work better.

1. Protein supplement – what is it and why is it worth taking?
2. BCAA – what is it and how does it work?
3. What to choose after training? BCAA or protein supplement?
4. A better alternative to BCAAs: EAAs
5. Other supplements that support post-workout recovery
6. Summary

Protein supplement – what is it and why is it worth taking?

Protein is the basic building block of our muscles and one of the most important nutrients in our diet. During training, microdamage occurs to muscle fibres, which need to be rebuilt – this is where protein plays a key role. Protein supplement is a convenient way to provide high-quality protein, especially after exercise, when the body has increased demand.

What are whey proteins?

The most valuable type of protein for athletes is whey protein, which is distinguished by its rapid absorption and excellent amino acid profile. Whey is a by-product of cheese production – it is from whey that the highest quality proteins are isolated, such as:

• WPI (Whey Protein Isolate) – whey protein isolates containing up to 80–85% pure protein. They are almost completely free of fat and lactose, making them suitable for people who are lactose intolerant.
• WPC (Whey Protein Concentrate) – whey protein concentrates containing 70–80% protein. They have a slightly higher fat and carbohydrate content than WPI, but are rich in bioactive peptides that support immunity and regeneration.

Protein supplements are available in many flavours and forms, making them a convenient addition to your diet. They are an excellent source of protein after training, when the body needs a quick replenishment of amino acids to start the regeneration process.

BCAA – what is it and how does it work?

BCAA (Branched-Chain Amino Acids) are branched amino acids comprising three key compounds: leucine, isoleucine and valine. They are unique because they are metabolised directly in the muscles rather than in the liver, which means they play a special role in muscle recovery after exercise.

How are BCAAs produced?

BCAAs are most often obtained from natural plant sources such as corn, peas and soybeans. The production process involves the hydrolysis of plant proteins, during which these three amino acids are isolated. This makes BCAA supplements easily digestible and quickly available to the body.

How BCAA works

Leucine, the most important component of BCAA, is a powerful stimulator of muscle protein synthesis (MPS), which helps prevent muscle catabolism. Isoleucine supports recovery, and valine helps maintain energy balance. BCAA supplementation is particularly popular among endurance athletes and people on a weight-loss diet, as BCAAs can be taken even on an empty stomach without fear of losing muscle mass and wasting away the results of intensive weight loss.

What to choose after training? BCAA or protein supplement?

Protein supplement – advantages:

1. Full amino acid profile – protein supplements provide all the essential amino acids, including BCAA, making them a more comprehensive choice.
2. Fast recovery – whey protein, especially WPI, is absorbed quickly, which supports muscle recovery after training.
3. Versatility – protein supplements can be used not only after training, but also as a healthy snack.

BCAA – advantages:

1. Quick availability – BCAAs go directly to the muscles, supporting recovery and reducing fatigue.
2. Support during training – BCAA supplementation during long sessions can prevent catabolism and increase performance.
3. Weight loss diet – the lack of calories makes BCAAs perfect for weight loss.

A better alternative to BCAAs: EAAs

Although BCAAs are popular, more and more studies indicate that EAAs (Essential Amino Acids) may be a better choice. EAAs provide all nine essential amino acids, making them more comprehensive than BCAAs alone. Studies show that EAA supplementation more effectively stimulates muscle protein synthesis, making them an excellent solution for both athletes and people on a weight-loss diet.

Other supplements that support post-workout recovery

Summary

The choice between BCAA and protein supplements depends on your goals and type of training. Protein supplements, especially those based on whey protein, are a more versatile solution that provides a complete amino acid profile before and after training. BCAA can be a good supplement during training or when cutting, but for a more complete effect, consider EAA as a better alternative. Regardless of your choice, the key to success is regularity and tailoring supplementation to your individual needs.

Sources:

• Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and after resistance exercise in young men. Journal of Applied Physiology, 107(3), 987-992. Retrieved from https://doi.org/10.1152/japplphysiol.00076.2009.
• Blomstrand, E., & Newsholme, E. A. (2006). Effect of branched-chain amino acid supplementation on the exercise-induced change in aromatic amino acid concentration in human muscle. Acta Physiologica Scandinavica, 146(3), 293-298. Retrieved from https://doi.org/10.1046/j.1365-201X.2006.05301.x.
• Ivy, J. L., Goforth, H. W., Damon, B. M., McCauley, T. R., Parsons, E. C., & Price, T. B. (2002). Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology, 93(4), 1337-1344. Retrieved from https://doi.org/10.1152/japplphysiol.00394.2002.