Are BCAAs vegan? My vegan BCAA powder recommendation
Are BCAA vegan? Today, let’s talk about vegan BCAA powder options. It’s branch chain amino acids and greatly helps with muscle protein synthesis, in case you were wondering. Still have no idea what I’m talking about? Well you will by the end of this blog.
BCAAs are all part of the conversation about optimum nutrition for vegans, and concerns part of the debate around protein in vegan diets (which isn’t even a debate in my mind, but hey). Chances are your vegan diet already has more than enough protein in it without even having to think twice. However, if you are working out a lot (or even a little) BCAA vegan powders are important – learning more about them and adjusting my diet to make sure I am getting enough has MASSIVELY improved my exercise recovery process.
I became curious about BCAA for vegans when I went on a bit of a health kick a few months back, which involved upping my cardio and strength training and going on a vegan collagen smoothie kick. I wasn’t having a problem building muscle tissue, but they ACHED like hell. And I was so so so tired, I expected to feel physically fatigued but I was also mentally exhausted too after working out.
Now it’s no secret that I love me vegan supplements. No, they definitely don’t replace eating well, but they can be a great addition, particularly if you are vegan. After some research, I figured it wasn’t that I was neglecting protein in my diet, but maybe my vegan BCAA supplements needed some extra attention… and I have to say after a month or so of eating more mindfully but working out just as much I feel less achy, and definitely more mentally alert.
So here is everything you need to know about BCAA vegan supplements. There are a lot of resources out there on BCAAs but I have teased out all the stuff relevant to being vegan. If you are curious about giving veganism a try in general, I recommend starting with my veganuary tips and then coming back to this guide if your achy muscles need some attention.
BCAA Vegan supplements: Everything You Need to Know
BCAA for vegans 101
BCAAs are three specific essential amino acids: Leucine, Isoleucine and Valine and they often have citric acid or malic acid as a regulator… so, what does that even mean?
Proteins are made up of amino acids. When we eat a protein source (such as soy or nuts if you are vegan) part of the digestion process involves breaking down the protein into amino acids. These amino acids are then utilised by the body to form the protein structures the body needs for optimal functioning and health.
There are 20 common amino acids, 11 non-essential and nine essential. So to clear up any confusion ALL these amino acids are essential, however, the 11 (so-called) non-essential ones are readily produced by the body, no questions asked. The nine essential ones, however, we HAVE to get through food. BCAAs are three of these nine essential amino acids.
So, what is so special about these three amino acids? Well, they play a key role when it comes to exercise, specifically when it comes to muscle health. BCAAs not only help to build new muscle and maintain existing muscle, but have also been shown to decrease muscle soreness and general fatigue (including mental fatigue) after exercise.
You might have no exercise issues as a vegan, but if you are struggling to build muscle or feeling super fatigued then knowing more about BCAA for vegans specifically could be a real game-changer (pun intended).
Why are BCAAs for Vegans Important?
It’s no secret that meat and some animal products contain all the essential amino acids, but this one-stop-shop definitely doesn’t mean they are the best or easiest way of getting protein (just the laziest, and least ethical). If you are looking to build muscle, or reduce post-workout muscle/mental fatigue, then making sure you are getting enough BCAAs and all other essential nutrients in your diet and recovery plan is important.
Also, it’s worth saying that this isn’t something that just vegan athletes need to think about to reach their fitness goals — all athletes or people who work out can benefit from considering plant based BCAA when it comes to muscle health.
There are two options when it comes to BCAA for vegans: making sure you eat a balanced diet and/or vegan BCAA powders or nutritional supplements. And before you go out and buy just about any BCAA powder, beware that they are not all vegan. Indeed, BCAA powders are often made with keratin which is often sourced from human hair! What. So make sure you pick one that is clearly labeled as plant-based BCAAs. And before we get into the best vegan BCAA sources, we need to think about the best way to consume them.
One influential review paper on supplementing BCAAs for muscle recovery and growth stresses ‘frequency, amount and duration’. Basically how often do you need to consume BCAAs (whether that’s BCAA powder vegan or otherwise), in what quantities and for how long. In short: frequently, a fair amount, but most significantly for a longer period of time. Large amounts at every meal for just one week will not bring you benefits, but if you make sure you get enough BCAAs regularly over the weeks, months and years you will reap their benefits.
Although this study looked specifically at dietary supplements and powders, I think it’s fair to assume that this is applicable for our diet as well. Maxing out on high protein meals for a week won’t make much difference but ensuring you are getting enough protein consistently in your diet is the way to go.
Best Vegan foods for BCAAs
Disclaimer: This post may include affiliate links.
If you want to eat to maximize muscle health then emphasize vegan sources of protein. Soy foods, such as tofu, tempeh and edamame, are great as soy contains all the essential amino acids.
Many other vegan sources of protein, such as seeds and nuts, pulses and lentils, and leafy green vegetables also contain all the BCAAs. However, in order to make sure you are getting all the essential amino acids, make sure you are combining your plant-based foods, to maximize nutrition and absorbtion. This really isn’t complicated, a lot of foods that naturally go together end up containing all the essential amino acids.
Some cheap vegan meals I turn to when I need a muscle recovery protein kick include oatmeal with almond butter, my high protein bread, smoothies with green powder (spirulina is a great source of vegan-friendly BCAAs), dahl with rice and pumpkin seeds on top, or my favorite, vegan laksa with tofu or tempeh and extra spinach.
Above all eating should be delicious, enjoyable and stress-free. If you need a little guidance or inspiration, check out my vegan grocery list which is designed for vegan newbies, busy people and foodies alike.
Best Vegan BCAAs Powders and Supplements
Before deciding whether a supplement makes sense for you, it’s worth considering if you actually need it or if you have any health conditions. Are you working out a lot? If so, are you struggling to either build or maintain muscle, or finding that you are extra achy or fatigued? If that’s the case a good protein powder ALONGSIDE eating well could be helpful.
There are so many vegan protein powders out there, and you don’t actually need a specific BCAAs powder. Your favorite vegan protein supplement should do it –– have a look at the label and make sure it contains all essential amino acids, and see how many grams of leucine, isoleucine and valine it contains per scoop. As a side, it’s always good to also look out for artificial sweeteners and artificial flavors vs natural flavors. Always aim for premium quality plant-based ingredients. In general, look for higher amounts of leucine, as it is thought to be particularly beneficial for muscle building and rapid recovery (a 2:1:1 ratio of these amino acids is sometimes recommended). Look for a minimum of 5g of these combined per scoop. Oh, and always store in a dry place.
Although you can get specific BCAA for vegan supplements it has actually been found that consuming a general protein powder, containing all the essential amino acids, is more effective for supporting your muscles. When it comes to natural BCAA powder, I really enjoy the Vivo Life products as they are a clean source of vegan protein with natural vegan BCAAs. A premium plant-based BCAA supplement powder with natural flavour and loads of healthy benefits of a proper workout! And no adverse side effects. Just mix product with water or oatmeal!
So there you have it! Everything you need to know about BCAAs for vegans.
Amélie is a health and wellness junky. Certified yoga instructor with Yoga Alliance in the Vinyasa and Ashtanga styles, she has a Yoga Instructor Certification – Level I (300 hours) and Yoga Instructor Certification – Level II (200 hours) under her belt. She also has a certified Open Water Diver certification with PADI and SSI Scuba Schools International Freediving Level I certification with SSI Scuba Schools International. She’s been vegan for over 15 years and is obsessed with anything wellness-related.