Episode Transcript
Speaker 0 00:00:00 Hello, my little sugar cubes. Welcome to the Fitness Manifest Podcast if
Speaker 1 00:00:04 You,
Speaker 2 00:00:10 Side effects might include motivation, empowerment giggles, enlightenment, inspiration.
Speaker 0 00:00:16 Welcome to the Fitness Manifest Podcast. I'm Coach Teresa, your virtual personal trainer, teaching you how your body works so you can reach and maintain your ideal health and fitness. A really common question I get from clients are from people that find out I'm a personal trainer, is, should you take BCAAs or protein powder? What's BBCs? What's the difference? Should you take it? Is it worth it? So part of my supplement series, I'm gonna answer this, and if you're curious about creatine or beta alanine to other really popular fitness supplements, check out episode 40 and 41. Let's start with VCA aas. The letters stand for branch chain amino acids, which describes their structure. B C A A specifically is a title given to three out of 20 amino acids. These three are called veiling, loosening and Isoleucine. The responsible for alleviating fatigue, improving athletic performance, and stimulating muscle recovery.
Speaker 0 00:01:20 Loosening is especially important because it's vital in muscle rebuilding. If your body doesn't have enough loosening available when it's repairing your muscles, you'll be breaking down more muscle than building it, which is not ideal when you're, let's say, an older adult trying to prevent muscle atrophy, or you're trying to get your arms to look strong and toned. How much is needed to carry this important process? It's about three to four grams of loosening daily, which requires between 25 and 43 grams of protein. 10 ounces of shredded chicken will give you 42 grams of protein. You can eat five ounces at lunch and then five ounces at dinner. Or you can eat foods with high levels of loosening like a cup of oatmeal. Consuming four grams of loosening is not all that is necessary to build and maintain muscle, though you still need to consume enough of the other essential amino acids.
Speaker 0 00:02:14 They're called essential amino acids because your body can't create them. You have to get them from the foods that you eat. Some are found in beans, tofu, and nuts, while all of them are found in animal proteins. If you're vegetarian, and especially if you're vegan, you're gonna wanna do some research on how to pair foods to create complete proteins or supplement with a vegan protein powder to cover your bases. If you would rather skip on that research, check out my Instagram and TikTok and I'll let you know it's at fitness manifest. So to conclude this section on bc aas, should you take BBC aas, eh? No. If you've been paying attention and this podcast isn't just some background noise, then you understand why supplementing with BCAAs isn't necessary. As long as you eat animal protein and pear complete proteins, then you'll be good to go.
Speaker 0 00:03:10 What about protein powder? Why do people take it? Because it's convenient to drink, it's concentrated protein, and it gets absorbed faster than Whole Foods. Not all protein powders are created the same, though. The most popular ones are animal derived. There's protein made from the milky water in cheese called whe. There's protein made from egg, and there's casin protein, which is made from skim milk. There's also vegan protein powders made from soybean hemp peas and brown rice oral, a mixture of plants. Soy protein powder is the only one that contains all essential amino acids, so it's as effective as whe in improving body composition and strength. Brown rice protein is low on lycine pea protein, lax meth, and hemp is low on lysine and lunine, so you'd have to supplement those elsewhere to get equal benefits as an animal-based or soy protein powder. Are there any downsides to protein powder?
Speaker 0 00:04:10 Protein powder has a high concentration of protein compared to animal products, but like anything processed, it's gonna be missing a lot of vitamins and minerals found in natural foods. So treat protein powder as a supplement, not as your only source of protein in your diet. Protein powders and other supplements are also not regulated by the fda, so the labels on your protein powders may not show the whole picture, like when you see a proprietary blend, and they don't actually share the amount of each ingredient in that blend. They may also contain heavy metals and other contaminants that have been linked to cancer and health issues. So try to find a protein powder that is third party tested, like.fit or thorn. And a final note, just because you eat protein doesn't mean you're automatically maintain or build muscle. You still have to challenge your body in your workouts.
Speaker 0 00:05:06 After listening to this episode, if you have more questions, feel free to DM me on Instagram at Fitness Manifest. There's a ton to learn about protein patterns that I wanna share, so ask me questions and maybe keep an eye out for a bonus episode. For now, it's time for your manifest challenge. This episode, your challenge is to find how much protein you should take using the link below and find at least three recipes that meet your needs. So it could be divided into a meal and a snack. And if you want custom meal plans that are based on your food preferences and grocery budget, let's work together. Find out more details and pricing using the link below. That's it for this episode of The Fitness Manifest Podcast. I'm your host, coach Teresa, and bottoms up. Get your protein in
Speaker 1 00:05:58 Let Teresa.
Speaker 2 00:06:01 Side effects might include motivation, empowerment, giggles, enlightenment,
Speaker 0 00:06:05 Inspiration.
