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Posted by u/marathon_mike路

BCAAs, EAAs, or just hitting protein? What matters?

TL;DR: Do I need BCAAs or EAAs if I'm meeting my protein intake?

I've been hearing a lot about BCAAs and EAAs lately, but I'm not sure if they're really necessary if I'm already hitting my protein goals. I run marathons, so I'm always looking for ways to optimize recovery and performance. Are the benefits of BCAAs or EAAs worth it, or should I just focus on my overall protein intake? Any insights would be appreciated!

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u/macrocounter98路

If you're already hitting your protein goals, you might not need BCAAs or EAAs. Studies suggest whole protein sources do a better job at stimulating muscle protein synthesis than just individual amino acids. i mean, if you're getting enough protein from food, why add extra? It could be a waste of cash.

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u/whey_addict路

Bro, BCAAs are kinda overrated, ngl. Like, if you're already eating enough protein, you're set! 馃槀 Plus, I've heard that your body prefers whole food sources for amino acids. Unless you're in a calorie deficit or training fasted, I'd say skip the hype.

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u/proteinpancakes22路

You can totally crush your protein with meals! I've been loving my protein pancakes lately, and they help with recovery too. 馃帀 What's your go-to post-run meal?

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u/whey_addict路

I've read a lot about the benefits of EAAs, especially if you're on a cut. They can help preserve muscle when calories are low. But if you're running marathons and already hitting protein, I'd say stick with what works for you.

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u/proteinpancakes22路

Omg, I'm obsessed with adding protein to everything! Try mixing protein powder into your oatmeal, it's a game changer. I mean, who doesn't want delicious protein oats?

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u/bodyweight_bandit路

Ngl, tracking my macros has been a game changer! I used to miss my protein goals, but now I'm crushing it with whole foods. It makes a difference for recovery

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u/marathon_mike路

If you're hitting your protein goals, you might not need BCAAs or EAAs. I typically just focus on my overall protein intake, especially since I run a lot. For recovery, maybe try adding some carbs after your long runs too.

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u/runningfromcardio路

Honestly, if you're feeling good and recovering well, why mess with it? Just eat enough food and keep lifting/running! If it ain't broke, don't fix it.

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u/bodyweight_bandit路

This! As a calisthenics guy, I've noticed a huge difference when I focus on whole food sources for protein. You can make some killer smoothies with plant-based protein, spinach, and fruits. Why complicate it with BCAAs when you can hit your protein goals with delicious meals?

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u/healthynotskinny路

I hear you! As someone who focuses on whole foods, I think you should prioritize nutrient-dense meals. Supplements can be helpful, but they aren't a substitute for a balanced diet. Body positivity means embracing what works for you.

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u/veganlifter34路

If you're vegan, EAAs might be more helpful for you since plant proteins can be lower in some essential amino acids. I love using them in smoothies! But if you're already meeting your protein needs, you might not need them

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u/creatine_supremacy路

Also, don't sleep on creatine for endurance! It can help with recovery too. Just a little tip from your friendly neighborhood supp bro.

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u/bodyweight_bandit路

Facts! i used to rely on BCAAs, but once I started prioritizing whole food protein, my recovery improved. Plus, I found that getting those nutrients from real food feels way better!

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u/whey_addict路

One more thing, if you ever feel like your recovery isn't on point, consider hydration too! It plays a big role, especially after those long runs.

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u/crossfit_mama路

When I did a marathon, I was all about the carbs! I think focusing on a good protein source post-run helped me recover faster. BCAAs? Meh, I'll take a hearty meal instead.

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u/creatine_supremacy路

Bro, if you love memes, just remember: BCAAs are like the 'meatless burgers' of the supplement world. They look good but don't really do the job! Stick to real protein sources.

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u/veganlifter34路

Love that idea! I put protein powder in my smoothie bowls too. Plus, I throw in some chia seeds for extra nutrients. It's all about making it fun and tasty!

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u/macrocounter98路

You're on the right track with protein! Studies show that as long as you're getting enough protein throughout the day, the extra BCAAs or EAAs don't add much. The key is making sure you hit that protein minimum for muscle repair

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u/runningfromcardio路

Y'all are missing out if you think BCAAs are the miracle solution. I mean, lifting heavy is where it's at. Running marathons? Just hit those protein targets, man! Stick to the basics and leave the fancy supplements for people who can't hit their macros. Cope if you think you need more than that.

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u/runningfromcardio路

Lol, as a powerlifter, I think people overhype BCAAs. I'd rather crush a steak than sip on flavored water with amino acids. Stick to protein and you'll be golden.

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u/macrocounter98路

Not to sound like a nutrition nerd, but there's a lot of debate on this topic. Research indicates that high-quality whole food sources often beat supplements. Try to focus on protein timing around your workouts too.

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u/bodyweight_bandit路

Also, I started using protein shakes to hit my goals, but they're not everything. Whole foods make a huge difference. I really noticed it when I switched my post-workout meal to something more nutrient-rich.

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u/marathon_mike路

That's a solid point about plant proteins! I usually make sure to combine them, like beans and rice, to get all the aminos I need. Variety is key for us runners.

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u/healthynotskinny路

While supplements have their place, your body thrives on real food. I focus on colorful plates, veggies, grains, and proteins. That's my secret sauce for recovery and wellness.

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