Protein science report
What to take instead of BCAAs
BCAAs supply three amino acids. What the research says about BCAAs on their own, and why a complete protein with all 20 amino acids is the better swap.
The best alternative to a BCAA supplement is a complete protein. BCAAs supply three amino acids: leucine, isoleucine and valine. Your body builds muscle protein from all 20, including the other essential amino acids BCAAs leave out. A complete protein, such as Recov, supplies the full set in one product.
What are BCAAs?
BCAA stands for branched-chain amino acids. There are three: leucine, isoleucine and valine. They're all essential amino acids, which means your body can't make them and has to get them from food. BCAA supplements are usually a flavoured powder sipped during training, often in a 2:1:1 ratio of leucine to isoleucine and valine.
The problem is what's missing. Your body can't make 9 of the 20 amino acids, and a BCAA product carries only 3 of those. We break down the full set in amino acid supplements: EAAs, BCAAs or complete protein.
Are BCAAs actually worth it?
The research is mixed, and Australia's own sports institute doesn't back BCAAs on their own.
- Wolfe, 2017, Journal of the International Society of Sports Nutrition. This review concluded that "the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted." The reasoning: building muscle protein needs all the essential amino acids, not just three.
- Jackman and colleagues, 2017, Frontiers in Physiology. Ten resistance-trained men took 5.6 g of BCAAs after training. Muscle protein synthesis was 22% higher than with a placebo drink. So BCAAs did something, but the comparison was against no amino acids at all.
- The Australian Institute of Sport has classified BCAAs in Group C of its Sports Supplement Framework (a move from Group B): scientific evidence not supportive of benefit amongst athletes, or not enough research to guide an informed opinion.
Put simply, three amino acids can start the process, but your body still needs the rest of the set to finish the job.
"Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly."
Recov's formulation teamWhat is better than BCAAs?
| BCAA product | EAA product | Complete protein (Recov) | |
|---|---|---|---|
| Amino acids supplied | 3 | The essential amino acids | All 20 |
| Leucine, isoleucine, valine | Yes | Yes | Yes |
| Lysine, methionine, tryptophan and the other essentials | No | Yes | Yes |
| Non-essential amino acids | No | No | Yes |
An EAA product is a step up from BCAAs because it adds the missing essentials. A complete protein goes further and carries the non-essential amino acids as well. Where the AIS puts BCAAs in Group C, it places isolated protein supplements in Group A: strong scientific evidence for use in specific situations in sport. The AIS classifies supplement categories, not brands.
Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.
Recov Protein Concentrate
Shop Recov →From $2.67/day · free shipping over $99 · pause or cancel anytimeWhy choose a complete protein in tablet form?
Many people like BCAAs because they're light. You sip them, they don't sit in your stomach and they don't feel like a meal. Recov keeps that and swaps three amino acids for all 20.
- All 20 amino acids. Recov is a complete protein from one source, porcine plasma protein.
- Already broken down. It's pre-digested into di- and tri-peptides, chains of two or three amino acids, and reaches your bloodstream in 15–25 minutes (our stated absorption time). Here's how pre-digested protein works.
- Nothing to mix. Tablets and water, with no sweeteners, flavours or colours.
- A clear dose. Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly.
If you're weighing up another amino tablet, we compare the two directly in Recov vs Perfect Amino.
How do you switch from BCAAs to Recov?
Take Recov around your sessions instead of sipping BCAAs during them. On training days the product-page chart is four tablets before your session and two after, adding four before bed on heavier days. Daily totals:
- Everyday: 6 tablets a day
- Training three to five sessions a week: 8–12 a day
- Training most days or competing: 12–18 a day
Keep eating protein at your meals as usual. You can see Recov and the full dosing chart here.
Frequently asked questions
What should I use instead of BCAAs?
A complete protein. It supplies all the essential amino acids, including the three BCAAs, plus the non-essential ones. Recov is a complete protein with all 20 amino acids in tablet form.
Do I need BCAAs if I take a complete protein?
No. A complete protein already contains leucine, isoleucine and valine, so a separate BCAA product doubles up on three amino acids you're already getting.
Are EAAs better than BCAAs?
EAAs cover more ground, because they include all the essential amino acids rather than three of them. A complete protein covers the essential and non-essential amino acids together.
Can I take Recov around training?
Yes. The product-page chart puts four tablets before training and two after, swallowed with water.
Is Recov suitable for vegans?
No. Recov is made from porcine plasma protein, so it isn't suitable for vegans, vegetarians or anyone who avoids porcine-derived ingredients.
This article is general information, not medical advice. Recov isn't suitable for vegetarians, vegans or anyone who avoids porcine-derived ingredients. Questions: management@recovfaster.com.
Sources
- Wolfe RR, "Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?", Journal of the International Society of Sports Nutrition, 2017
- Jackman SR et al., "Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans", Frontiers in Physiology, 2017
- Australian Institute of Sport, Sports Supplement Framework, Group C (branched-chain amino acids)
- Australian Institute of Sport, Sports Supplement Framework, Group A (isolated protein supplement)
- Recov product page (ingredients, dose chart)
