Glutamine vs BCAA! Yes, this article is dedicated to cover the differences between these essential supplements. Both Glutamine and BCAA work as an add-on in the diets of bodybuilders. And it is very beneficial if you include these in your diet along with whey protein. That way, you can enjoy your muscle-building journey with better and fast results.
BCAA and Glutamine are very popular supplements to go for in the fitness industry. They push you and provide you with the energy so that you can work out at your highest potential. Both the supplements contain different types of amino acids and nutrients that help in growing muscles.
Table of Contents
What is BCAA?
Branched-Chain Amino Acids are a group of three essential amino acids required by our body. These are- leucine, valine, and isoleucine. Athletes go for BCAA supplements to improve their exercise performance and also to accelerate their muscle growth. Reduction in fatigue and weight loss are common benefits of using bcaas
Benefits of BCAAs:
- BCAAs reduce the regular fatigue you feel during exercise.
- They also help in lowering down the muscle soreness or DOMS(delayed onset muscle soreness) that you might feel after your workout.
- BCAAs help in increasing the muscle mass as they supplement the essential amino acids useful for muscles.
- They maintain blood sugar levels and keep them from getting high.
- Research shows that they also aid in losing weight and prevent the athlete from increasing their weight.
- According to studies, the use of BCAAs is linked with reduced complications in liver diseases such as liver cirrhosis and other liver issues.
What is Glutamine?
Glutamine is also an amino acid-like BCAAs. Glutamine comes in the category of conditionally essential amino acids whereas BCAAs are essential amino acids with branched-chain structure.
It comes in two types- L-glutamine and D-Glutamine. D-Glutamine doesn’t have any great effect on living organisms. Most of the time people refer to L-Glutamine as glutamine. The L-Glutamine is the one which is present in most foods and supplements.
Benefits of Glutamine:
- Glutamine is taken in use greatly for its trauma healing properties by accelerating the protein synthesis.
- It also plays its part in improving the immune function to induce better recovery from traumas or surgeries.
- Studies show that Glutamine helps in nullifying the side effects on skin from cancer therapy.
- GLutamine use in people suffering from HIV/AIDS helps them digest their food better and have a healthy weight.
- If you somehow got to have burns, then Glutamine can help reduce the chances of critical infections.
- It also tends to increase the life expectancy in people with severe burns.
Glutamine vs BCAA: What’s the difference?
BCAAs are essential amino acids which means that our body doesn’t produce BCAAs on its own. So we need to consume BCAAs from our diet or supplements such as BCAA centric or high whey protein. On the other hand, glutamine is a conditionally essential acid which means it is present in our muscles, but in small amounts. So to experience glutamine benefits fully, we still need to consume glutamine from our diet.
Honestly, according to studies, Glutamine is useful for people suffering from some trauma or who have recently gone through some surgery or are infected by HIV/AIDS. This is so because these issues decrease the efficiency of glutamine in the body so Glutamine supplements can help.
So if you are getting enough glutamine from your diet, there is no need for you to take glutamine supplements.
On the other hand, BCAAs significantly help in improving muscle growth and reduce muscle soreness. There are numerous benefits of BCAA supplements. If you are not able to complete your BCAA requirement through your diet, then you should opt for BCAA supplements.
Taking Glutamine and BCAA together
The honest verdict is Yes!
If you are a non-vegetarian, then you get most of the nutrients from your diet only. YOur diet covers 60-70% of the need for either glutamine or bcaa. But, if you are a vegetarian, you should go for these supplements as their need can increase abruptly under physical stress or injury.
As shown by the recent studies, bcaa and glutamine together have genuine increments for achieving physique goals as well.
Talking about the supplements, athletes take BCAAs 3 times a day,i.e., before, during, and after the workout sessions. Since everybody has different needs, the average dosage that suits everyone is 2-4g(0.03-0.05g/kg body weight) every hour during and after a workout.
Follow the instructions given by the manufacturer and don’t exceed the dose limit set for glutamine. People generally take glutamine as 5 gram doses thrice a day; like first thing in the morning, after the workout, and before bed.
Although, while taking both together, you need to balance their consumption.
The supplements are needed the most in times of high physical stress(during the workout). You can combine with very apt dosages having 3 grams of BCAA and 5 grams of glutamine. You should also consult with your gym trainer or coach before starting any.
Glutamine vs BCAA: Which is better?
There is one thing to take into note that everybody has different systems and their respective metabolisms. So it is very clear that what might work for somebody isn’t a guarantee that it will work for you too.
A simple example is that you can’t put an airplane’s fuel in your car and expect it to work as an airplane. Likewise, getting the diet and all the nutrients isn’t enough; you need to first workout on that level that your body and metabolism can easily absorb the diet you are consuming. Along with increasing the level of diet, you also need to level up your workout game.
When it comes to muscle building, BCAAs are proven to give better results and improve your muscle growth. Whereas Glutamine hasn’t shown very effective results in terms of muscle growth or improvement. Out of the BCAAs, “leucine” is sometimes referred to as the main bcaa due to its powerful and reliable effect on protein synthesis
So we can conclude that BCAA is a better option over glutamine for its benefits and muscle-building properties.
Both BCAAs and Glutamine come under one category, amino acids. These are proven to be fundamental in muscle building and help you fulfill the nutrients needed by your body. Both the supplements are complementary to each other and have their own roles in improving your performance.
You can also go for a protein drink as it will give you the protein content needed, and it already contains a good amount of BCAAs and glutamine them.
Be sure to consult your trainer/physician and doctor if you face any side effects, which is quite a very rare chance.