Amino acids Vs Protein shakes: which would be better?
The human body can be likened to machinery that requires enough nutrients (fuel) before it can perform its functions without breaking down. Upon ingestion, the body absorbs these foods via the complex mechanisms of our gastrointestinal tracts.
Amino acids are formed from proteins. And they are the fuel that our body needs to drive us to our destination (health goal).
Protein shakes are the end results of what you have after mixing your protein powder with your best liquid source like milk, juice or beverage. This increases your protein uptake and also eliminates some potential problems posed as a result of nutritional deficiencies.
To build our muscles, maintain or repair it (due to catabolic activities of the body resulting from weak cells, muscles and tissues), we need to form a healthy eating habit that would keep us fit and strong for as long as possible.
Amino acids and protein shakes are both quite healthy nutritional sources and are popular in most dietary supplements. They are being used for a lot of things including increasing energy, recovery and increasing lean muscle mass.
The Truth About Amino Acids
Amino acids can be essential or non-essential. Essential amino acids (EAAs) are those that are necessary to be got from other sources because our bodies do not have the mechanism to produce them on their own.
The non-essential ones are those that our bodies have the capacity to produce directly. And there’s another form of amino acids that is produced in small amounts especially in when a situation occurs such as stress, illness and injuries.
These are called conditional amino acids and these include tyrosine, arginine, glycine, cysteine, serine, proline and tyrosine.
When we eat protein-rich foods such as meat, chicken fish, nuts, beans, spinach and eggs, the digestive process includes breaking down these protein molecules into what is known as amino acids. Technically, proteins become the building blocks of amino acids.
Branched chain amino acids (BCAAs) on the other hand, are a group of essential amino acids that helps to relieve stress, decrease muscle wastage, increase protein synthesis, boost athletic performance and enhance healthy development of the muscles. There are just three that makes up these BCAAs. They are valine, leucine and isoleucine.
Whether you choose to eat natural whole foods or take supplements to enable you meet you daily protein intake requirements, you should do your best that your intake is regular. This would also fill the nutrient gap in most protein deficient people.
Bodybuilders who take BCAA supplements experience amplified strength and muscular endurance that helps them overcome fatigue and lethargy while giving them the boost to perform more high intensity exercises without any boundaries.
What Are Protein Shakes And How Can They Help You?
As already introduced in the earlier paragraph, protein shakes is actually a mixture of your favorite whey protein powder with any liquid of your choice. These powders often whey, casein and soy are the widely used protein powders.
They are being made into smoothies and prove quite a great tasting, nourishing intra-workout snack. It could also be taken either before or at the end of your workout.
In the end, your aim is to get revitalized after a very tough training or session that may include cardiovascular, aerobic and other complex strength training exercises while also harnessing the full power of a protein diet.
Because the need for protein intake is rapidly growing especially among athletes and gym-goers alike, it has become critical to get it through powder supplements.
This is because even in large doses, amino acids are still limited in terms of the nutritional value they offer on a daily dose. This could lead you to increase the amounts which in turn could expose you to more health challenges such as having low blood pressure.
With that said, protein powders have higher biological value and could easily help you meet your daily requirements plus it is a great way to get these nutrients while on-the go.
Comparing The Benefits Of Amino Acids And Protein Shakes
Both amino acids and protein shakes are immensely beneficial to the health when following strict dietary rules. Proteins are generally known to be high filling foods.
They help balance your appetite in such a way that it helps your weight loss goals and also controls your calorie intake. Some of these benefits are given below.
- Protein powders are complete protein sources. They contain all the 20 known amino acids. Some forms of amino acids such as BCAAs and EAAs are not complete with each containing just 3 and 10 respectively.
- AAs are not perfect choices for replacing a meal. PPs are excellent meal replacement alternatives.
- While PPs can help boost get much more calories, AAs are deficit in calorie supply. One scoop of your powder, depending on your brand could offer as much as 120 calories which is unlikely to come from amino acids. But as long as it is still within the limit of your daily fitness goals, you should be fine with it.
- Amino acid supplements are designed in capsule, pill or tablet forms while protein powders are just what it is- powders!
- Pills can be pretty much annoying for most guys who are “allergic” to swallowing them. Powders on the other hand do not have a perfect taste but can be complemented by adding some beverage or juice to give it a little flavor.
Health Considerations Before Taking Amino Acid Or Protein Shakes
The safety of these supplements are source of concern to most guys who are not sure which one is better to take.
Do they have side effects? The answer here would be; it depends. This is because every game has a rule and an attempt to break it usually comes along with consequences.
What does this mean? You’ll likely experience some side effects such as muscle cramps, bloating and other related gastrointestinal troubles. However, this does not mean that they are unsafe. It is common with those who take above recommended dosages but should be fine afterwards.
When this happens, you need to stop further intake and allow your body to recover before resuming to normal dosage terms.
Taking supplements when you have some known medical conditions such as kidney or liver disease, thyroid disease, diabetes or even pregnant are a very complicated situation that needs medical guidance before you can proceed.