{"id":564,"date":"2020-02-28T07:01:23","date_gmt":"2020-02-28T07:01:23","guid":{"rendered":"https:\/\/mrplantbased.com\/?p=564"},"modified":"2020-02-29T17:52:15","modified_gmt":"2020-02-29T17:52:15","slug":"are-bcaas-vegan","status":"publish","type":"post","link":"https:\/\/mrplantbased.com\/are-bcaas-vegan\/","title":{"rendered":"Are BCAAs (Branch Chain Amino Acids) Vegan?"},"content":{"rendered":"

As someone who eats and plant-based diet and is a gym-goer, I need to take care of my diet to make sure I get everything I need to keep my body strong and healthy. <\/span><\/p>\n

Whether you’re an athlete or a regular gym-goer, eating a vegan diet requires a little extra consideration to avoid nutritional deficiencies and the problems they can cause.<\/span><\/p>\n

If you\u2019re like most vegans, you worry about certain things. <\/span><\/p>\n

Specifically – Are you getting enough protein? Are you consuming enough Omega-3s<\/a>? Are you getting the right amino acids?<\/span><\/p>\n

All these are not so readily available in a plant-based diet. <\/span><\/p>\n

This means that vegans might need to look to supplements to help meet their nutritional goals.<\/span><\/p>\n

Unfortunately, not all supplements are created equal. <\/span><\/p>\n

As consumers, we want to make sure we are consuming a high-quality product. <\/span><\/p>\n

As vegans need to make sure their supplements are free of any ingredients derived from animals<\/span> or animal byproducts,<\/span> I’ve created this post.<\/span><\/p>\n

In this post, I want to take a closer look at amino acid supplements, particularly <\/span>branch chain amino acids<\/span><\/i> – or BCAAs. <\/span><\/span><\/p>\n

So are BCAAs vegan?\u00a0<\/b><\/span><\/p>\n

Yes and no. The most widely<\/b> available and economical<\/b> BCAA supplements are <\/b>NOT<\/i><\/b> vegan<\/b>. <\/span>Fortunately, there are also vegan BCAA formulations available for those of us who want to maintain a plant-based lifestyle. If you want to know if your BCAAs are vegan, be sure to read the label of your BCAA supplement. It is always a safe bet to buy a product that is certified<\/b> vegan.<\/b><\/span><\/p>\n

When I started investigating whether BCAAs are vegan, some of the things I discovered were really surprising. <\/span><\/p>\n

The world of branch chain amino acid supplements can be downright scary.<\/span><\/p>\n

If there is a dark side in the world of supplements, it is the production of conventional BCAAs.<\/span><\/p>\n

In this article, I want to explore what, exactly, are BCAAs and why our body needs them. <\/span><\/span><\/p>\n

I also want to take a look at why you should opt for a <\/span>vegan<\/span><\/i> BCAA supplement, regardless of your dietary preferences.<\/span><\/span><\/span><\/p>\n

What Are BCAAs And Why Are They Important?<\/strong><\/span><\/h2>\n

\"what<\/p>\n

BCAA stands for <\/span>Branch Chain Amino Acids<\/span><\/i>. You\u2019ve most likely heard of <\/span>essential<\/span><\/i> amino acids. <\/span><\/span><\/p>\n

There are nine of them, and they are \u201cessential\u201d because our bodies do not produce them. <\/span><\/span><\/p>\n

We absolutely need them, but can only get them through our diet.<\/span><\/span><\/p>\n

Of the nine essential amino acids, <\/span>branch chain<\/span><\/i> amino acids are those distinguished by their distinct chemical structure.<\/span><\/span><\/p>\n

There exist both <\/span>proteinogenic <\/span><\/i>and <\/span>nonproteinogenic <\/span><\/i>BCAAs. <\/span><\/span><\/p>\n

Most people are concerned about are the <\/span>proteinogenic<\/span><\/i> BCAAs. These are amino acids that become proteins when assimilated into the body. <\/span><\/span><\/p>\n

They are literally protein builders.<\/span><\/span><\/span><\/p>\n

The proteinogenic BCAAs are <\/span>leucine<\/span><\/a>,<\/span> isoleucine<\/span><\/a>,<\/span> and<\/span> valine<\/span><\/a>.<\/span><\/span><\/p>\n

When these three BCAAs are consumed with the other essential amino acids, they play a <\/span>big role in<\/span><\/a>:<\/span><\/span><\/p>\n

    \n
  1. Encouraging muscle growth and maintenance<\/span><\/li>\n
  2. Helping to decrease post-workout muscle pain<\/span><\/li>\n
  3. Helping you to maintain your energy during a workout<\/span><\/li>\n
  4. Prevent the breakdown of muscles (from lack of exercise, sickness, or aging)<\/span><\/li>\n
  5. Help ease symptoms of liver disease<\/span><\/li>\n<\/ol>\n

    As you can see, you do not have to be a die-hard athlete to benefit from BCAAs. <\/span><\/p>\n

    When we talk about muscle health, we are talking about all the organs in your body – not just your six-pack. <\/span><\/p>\n

    BCAAs are an important part of maintaining the physical structures of your body.<\/span><\/p>\n

    How Do Vegans Get BCAAs Naturally?<\/strong><\/span><\/h2>\n

    Getting all your essential amino acids, including the BCAAs, is not so easy when sticking to a vegan diet. <\/span><\/p>\n

    But it is possible.<\/span><\/p>\n

    If you want to skip the supplement and focus strictly on getting all of your BCAAs from diet based sources, you\u2019ll need to do some careful meal planning.<\/span><\/p>\n

    If you are not super active, you can get away with consuming between <\/span>5 to 12 grams of BCAAs<\/span><\/a> a day. If you are an athlete, you\u2019ll want to make sure that you are getting around 20 grams.<\/span><\/span><\/p>\n

    Here\u2019s a really great chart I found on <\/span>VegFAQs<\/span><\/a> that lays out how many grams of the different BCAAs are found in 100 grams portions of certain foods.<\/span><\/span><\/p>\n

    \"list<\/span><\/p>\n

    With careful meal planning, you can balance your calorie intake and your BCAA needs.<\/span><\/p>\n

    I\u2019m going to interrupt myself here for a sec.\u00a0<\/span><\/p>\n

    I\u2019d like to call your attention to the very first item on the list, soy protein isolate<\/a>.<\/span><\/p>\n

    It might seem like a good idea to skip the vegan BCAAs all together and just drink your soy protein shake a couple of times a day. <\/span><\/p>\n

    Kind of like killing two birds with one stone, right?<\/span><\/p>\n

    I don\u2019t think that\u2019s the best idea.<\/span><\/p>\n

    However, if you decided that skipping the BCAA supplement and sticking with a soy protein powder is the right choice for you, please read <\/span>this article<\/span><\/a> I wrote to learn a little more about soy protein isolate and soy protein powders.<\/span><\/span><\/p>\n

    Soy is, undeniably, a great source of complete proteins and all of the essential amino acids your body needs. <\/span><\/p>\n

    I recommend that you source your whole soy BCAAs from sources such as organic tofu and organic soybeans.<\/span><\/p>\n

    In general, as you study the list, you\u2019ll notice that the legume family along with nuts and seeds are all excellent sources of BCAAs.<\/span><\/p>\n

    By educating yourself and through careful planning, you can get most of the BCAAs you need for basic maintenance through diet alone.<\/span><\/p>\n

    If you are an athlete with higher BCAA needs, you might end up eating way too many calories to get your 20 grams a day.<\/span><\/p>\n

    If you realize that you cannot get enough BCAAs without consuming way too many calories or otherwise throwing your diet out of balance, you will want to consider a BCAA supplement to help you meet your goals.<\/span><\/p>\n

    What Are Non-Vegan BCAAs Made From?<\/strong><\/span><\/h2>\n

    So let’s talk about BCAA supplements.<\/span><\/p>\n

    Some plant-based eaters are not strict vegans (like me), which is fine.<\/span><\/p>\n

    They are willing to be flexible and consume some products that are not be certified vegan.\u00a0<\/span><\/p>\n

    If you are one of those folks, you might be considering a conventional BCAA powder or supplement. <\/span><\/p>\n

    It\u2019s an understandable choice because vegan BCAAs tend to be much more costly than a conventional BCAA powder or tablet. <\/span><\/p>\n

    They can be up to twice as expensive!<\/span><\/p>\n

    But there is a reason why traditional BCAA powder is so cheap.<\/span><\/p>\n

    It\u2019s literally made of garbage.<\/span><\/p>\n

    I know, I know. That sounds somewhat hysterical and exaggerated. I\u2019ll be the first to admit it.<\/span><\/p>\n

    But it\u2019s true.<\/span><\/p>\n

    Most non-vegan BCAAs are made from industrial waste such as <\/span>pig fur,<\/span><\/i> duck feathers, <\/span><\/i>and even <\/span>human hair.<\/span><\/i><\/span><\/p>\n

    Literally, garbage off of the slaughterhouse floors!<\/span><\/p>\n

    We all know that purity can be in issue with any supplement. <\/span><\/p>\n

    The supplement industry is a multibillion-dollar industry and lots of companies are trying to make as much money as possible. <\/span><\/p>\n

    It is common practice for low-quality manufacturers to cut corners by using the lowest quality ingredients to maximize profits.<\/span><\/p>\n

    Luckily, <\/span>the technology exists<\/span><\/a> that allows laboratories to test the quality, purity, and origin of BCAA powders.<\/span><\/span><\/p>\n

    These hard-to-believe claims that many vegan BCAA proponents make about non-vegan BCAAs are indeed verified and true.<\/span><\/p>\n

    If the BCAA supplement is non-vegan, you can be pretty sure that those amino acids are sourced from hydrolyzed keratin from fur, hair, and feathers.<\/span><\/span><\/p>\n

    What Is Vegan BCAA Bade From?<\/strong><\/span><\/h2>\n

    \"\"<\/p>\n

    Vegan BCAAs are usually made from fermented corn or soybeans. Or they can be made from Sunflower like the brand VivoLife from the image above.<\/a> (Highly Recommended)<\/span><\/p>\n

    Consumer demand has had a powerful impact on the supplement industry. <\/span><\/span><\/p>\n

    You can not only find <\/span>vegan<\/span><\/i> certified BCAAs, but also those that are certified as <\/span>non-GMO<\/span><\/i> and <\/span>organic<\/span><\/i>.<\/span><\/span><\/p>\n

    I think these two other certifications are just as important if you are looking for a high quality, pure BCAA supplement. <\/span><\/p>\n

    Corn and soybeans are the two most genetically modified and most widely cultivated crops in the world. <\/span><\/p>\n

    Organic and non-GMO certification ensures that your supplement truly respects the sustainability values that a vegan or plant-based lifestyle encourages.<\/span><\/p>\n

    How Do They Make Fermented Vegan BCAAs?<\/strong><\/span><\/h2>\n

    According to one<\/span> manufacturer<\/span><\/a>, there is a simple recipe.<\/span><\/span><\/p>\n

    You start with the bacterial starter that is responsible for the fermentation process. <\/span><\/p>\n

    You add the corn or soy ingredients, along with plant-derived glucose. <\/span><\/p>\n

    The fermentation process takes place under strictly controlled conditions before the final amino acids are purified and dried down into a sellable powder.<\/span><\/p>\n

    It\u2019s not that simple though. <\/span><\/span><\/p>\n

    There is some <\/span>serious biochemistry<\/span><\/a> behind the large scale manufacture of fermented BCAAs. <\/span><\/span><\/p>\n

    The bacteria responsible for the fermentation process are specific for which amino acid is being produced.<\/span><\/span><\/p>\n

    It is my understanding that reputable manufacturers will produce each of the three BCAAs individually, and then blend them into a complete BCAA supplement respecting certain ratios.<\/span><\/p>\n

    A lot of BCAA powders boast the numbers 4:1:1 or 2:1:1. You can even find higher ratios like 8:1:1. <\/span><\/p>\n

    These numbers refer to the ratios of leucine<\/em> to isoleucine<\/em> to valine<\/em>.<\/span><\/p>\n

    You’ll want a higher ratio (4:1:1 or higher) if you are more athletic or in a training program. <\/span><\/p>\n

    If you are looking to avoid deficiencies in your diet, you may be better off with a 2:1:1 ratio of BCAAs.<\/span><\/p>\n

    To Wrap it Up<\/b>\u00a0<\/span><\/span><\/h2>\n

    As a vegan it is important that you make sure you consume enough BCAAs. <\/span><\/p>\n

    A vegan BCAA supplement may be just what you need to help you meet your goals.<\/span><\/p>\n

    Eating a balanced diet is the first step in avoiding BCAA deficiencies. <\/span><\/p>\n

    Vegan or not, vegan BCAAs are the best choice if you are looking to supplement your diet. <\/span><\/p>\n

    Non-vegan BCAAs should be avoided at all costs. Spend a little more on your health. You deserve it.<\/span><\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

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