SUPPLEMENTS: BCAAS VS GLUTAMINE

Today we are putting BCAAs and Glutamine to the ultimate test. 

THE SCOOP

WHAT ARE THEY?

Glutamine: Glutamine is an amino acid used in the creation of proteins, proper gut function and other essential processes in the body. 

It is a non-essential amino acid, sometimes you might see the phrase ‘conditionally-essential’ when it comes to Glutamine. 

How can something be non-essential and conditionally essential you ask? 

Most of the time our bodies can produce these in sufficient quantities without any help. However, sometimes alot of stress or extra demand on the body, we might need to help it out. 

BCAA’s: BCAA’s (or Branched Chain Amino Acids) are made up of essential amino acids: Leucine, Isoleucine and Valine. 

This means our bodies cannot produce these amino acids on their own and we have to either get them from foods. This is when supplements come in. If you are not getting enough then you might considering adding a supplement.

WHAT DO THEY DO? 

Glutamine

After workouts, your glutamine levels drop so taking these supplements can help to bring your glutamine plasma levels back to normal. 

This helps with quicker recovery and the production of growth hormones and consequently quickly muscle growth over time. 

BCAAS

Science shows taking BCCA supplements also help with recovery by reducing muscle damage, soreness and recovery time. 

The less time you need to recover, the more time you have to hit the track or the gym and make the gains. Simple as that. 

THE SCIENCE

As always, let’s look at the science. 

While in theory Glutamine supplements are great, the reality is that getting glutamine from food or a protein supplement can do just as good of a job.

Not to mention, if you’re lacking in naturally-made glutamine, then this is a signal that a problem exists. Glutamine supplements do not resolve this – they just kind of act like a plaster. 

When it comes to BCAAs, studies have shown that they come with many benefits, especially when it comes to muscle damage and soreness. 

Despite this, there is little evidence that suggests a supplement is necessary for this as the majority of people get plenty of BCAAs in their diet alone. 

While BCAA supplements might help to stimulate the muscle building response after weightlifting, other muscle-building supplements are much more effective. 

SO, WHICH IS BETTER? 

Neither are necessary, but if you’re going to take one, judging by the science, you would probably be better of reaching for the essential amino acids that come from BCAAs, rather than Glutamine. 

WHICH DO YOU THINK IS BETTER FOR YOU, BCAAS OR GLUTAMINE?

LET US KNOW IN THE COMMENTS BELOW.