Are you doing weight-training and want to lose weight? If you’re “cutting” then it’s important to take the right steps to get the best results. You have many options including just doing more high-intensity workouts, for example. Another option is amino acids supplements for weight loss. There are 20 amino acids in the human body. However, branched-chain amino acids (BCAAs) might be the best option if you’re looking for a product to help you drop weight. There are other options but recent studies show that BCAAs might be the best option.
BCAAs have become one of the most popular types of amino supplements on the market. This is a combo of three essential amino acids (EAAs) that we must get from food and supplements. BCAAs are mainly used for workout recovery. However, studies show they can also help with other areas. They include building lean muscle mass while losing fat. This is something you’ll want to do if you’re on a so-called cutting diet. However, more research is needed on this issue. It’s still a good option because there’s already been some research done linking BCAAs to weight loss.
What Are BCAAs All About?
Let’s start with the nitty-gritty of these aminos. They’re three aminos that are classified as essential amino acids (EAAs). These are aminos that we have to get from food or supplements. BCAAs are a group of three aminos so they make up one-third of all EAAs.
BCAAs have been trending in recent years in the health/fitness market This is especially among people who want to build muscle and gain weight. The “branched” part in the name refers to the aminos’ structure since they branch off to one side. The three BCAAs include:
Leucine, Valine, and Isoleucine.
All of these aminos are believed to improve workouts. However, it’s believed Leucine is the best option for muscle-building. BCAAs are believed to provide several benefits including less fatigue, less muscle soreness following workouts, and boosted muscle growth.
Health experts usually recommend consuming BCAAs during or right after gym workouts. You can also get these aminos from food sources including:
- Whey protein
It’s always recommended that you try to get your nutrients from food instead of supplements. It’s the best source because supplements are still processed in factories. They can provide health benefits but you should always try to first get all your aminos and protein from food sources.
Dietary supplements can still be a good source of aminos. Even though these are only a small percentage of the 20 amino acids in the body they make up at least one-third of all aminos in the human body. In terms of muscles, they range from about 15% to 20%$ of all aminos in muscles.
BCAAs have many functions in the body. Besides ones involving muscles, they’re also related to other functions like blood sugar. When working out BCAAs can also help in other areas affecting the brain and body. This improves your workouts.
Amino Acids Supplements for Weight Loss
Another possible benefit of BCAA is related to weight loss. You might hear or read claims about this or that amino being effective for weight loss. However, it’s most important to find out about various studies that have been done about the issue.
There have been various studies that seem to show BCAAs can help you with weight loss. However, it’s worth noting that sometimes there are some question marks about these studies. For example, they might not be related to most people who would consider taking amino acids supplements for weight loss.
For example, it’s important to see what other products BCAAs were compared with in the studies. In some cases, they’re tested against other sources like food intake. This doesn’t show that BCAAs are better than other aminos for weight loss.
A more effective study would be studies that test aminos versus protein supplements like whey protein. As a result, there might not be clear evidence that BCAAs are super-effective for shedding pounds on a “cutting diet.”
There have been more studies that show increasing protein is more effective than decreasing protein. This is one lower-calorie diet. This shows better evidence that increasing protein intake can help with weight loss.
So, the big question is whether or not you should take BCAA supplements to lose weight when you’re “cutting.” As the old saying goes, more research is needed. There seems to be some evidence that BCAAs might help with weight loss.
However, it’s not clear that BCAAs are better than other aminos for losing weight. It’s also unclear if the aminos are better than whey or casein protein for dropping weight. For now, BCAAs aren’t a bad idea for losing weight but they might not be the best one. Time will tell whether or not that’s the case.
Top Protein Powders for Weight Loss
1. Whey Protein
Why pick whey? It starts with the fact that whey protein is a “complete protein.” In other words, it provides you with all 9 EAAs. It’s a milk protein like casein and is easily one of the best options when you’re looking for a protein supplement.
Whey is often consumed as a post-workout supplement for building muscle and faster recovery. Besides being effective for lean muscle mass some studies also show this protein powder is a good option for weight loss.
For example, a 9-study review discovered that obese/overweight people that took whey protein added more muscle and dropped more weight versus those who didn’t take the protein powder. The review also reported the whey group also experience other health benefits. They included lower levels of blood sugar, blood pressure, and cholesterol.
2. Protein w/ Fiber
Protein supplements with added fiber also seem to be helpful with weight loss. It’s important to get enough fiber for various factors including weight loss. Studies show that it helps to lower total food consumption and reduce body weight.
These fiber-fortified products combine protein sources They include rice, pea, chia seeds, and chickpeas.
3. Soy Protein
This is one of the best plant-based sources of protein. Soybeans are one of the few plants that are complete proteins. This superfood contains all 9 essential aminos you have to get from food or supplements. Studies show so protein is better than egg protein for lowering calories and controlling appetite.
Here’s another way to get more natural caffeine in your diet, which can lead to weight loss. Since coffee is a stimulant it boosts your metabolism, which can, in turn, result in weight loss. These protein powders often contain just as much coffee in the powder as a cup of Joe, which makes them a good option like amino acids supplements for weight loss.