You may know branched-chain amino acids (BCAA)and collagen supplements. Both are dietary supplements that support lean muscle gain and joint health. BCAAs are touted as improving muscle recovery and reducing muscle soreness. In contrast, collagen is thought to support soft tissue health. They are both popular dietary supplements thought to improve athletic performance and recovery. However, how these supplements work and their benefits differ significantly. So let’s compare BCAA vs collagen supplements and help you decide which is best for your fitness goals.
Understanding BCAA and Collagen
What are BCAA supplements?
BCAA supplements are popular among athletes looking to increase lean muscle mass and improve performance. These supplements contain the Branched Chain Amino Acids (BCAAs) are a group of three essential amino acids, leucine, isoleucine, and valine. Amino acids are needed to build proteins that make up muscle, and the essential amino acids need to be obtained from dietary sources.
How do BCAAs work?
Energy Source: These particular amino acids are found in the skeletal muscle tissue. There, they are used as a source of energy during exercise. By providing energy, they also reduce muscle breakdown, reduce fatigue, and increase protein synthesis.
Muscle Turnover: Because of their roles in muscle turnover, it has been theorized that BCAAs improve recovery time and decrease delayed onset muscle soreness (DOMS).
Muscle Synthesis: The major BCAA, leucine, is crucial in triggering the mTOR pathway. mTOR is the molecular switch that turns on the machinery that starts muscle protein synthesis. By activating mTOR, leucine can lead to muscle protein synthesis activation. Resistance training also activates mTOR, so we can maximize muscle protein synthesis by consuming leucine around resistance exercise.
Food Sources of BCAAs
Food sources of BCAAs include most proteins such as chicken, beef, shrimp, yogurt, egg, and pinto beans.
Benefits of BCAA Supplements
The research on BCAA supplements needs more confirmatory answers to prove the purported benefits. The lack of continuity in BCAA ratios used in studies makes it difficult to compare study results. While some studies use a 2:1:1 or 3:1:2 ratio (leucine: isoleucine: valine) with varying results, only a few studies compare the different ratios of BCAAs. This means that the most effective ratio has yet to be scientifically shown. We do know, however, that the amount of leucine is likely more important than the ratio.
Additional gaps in the research are related to the timing of BCAA supplementation in relation to exercise and the effective duration of supplementation.
Supplementing with BCAAs
Athletes may take BCAA supplements before, during, or after exercise to support muscle growth and recovery process.
Studies have shown that post-exercise BCAAs can maximize the muscle protein synthesis effects of exercise. Other studies indicate that consuming BCAAs before and during activity can provide fuel for endurance activity, theoretically decreasing fatigue during training. The timing of BCAAs before/during/after exercise is up to your preference, type of exercise, and eating habits before and after a workout.
We know that the amount of leucine is a crucial part of the BCAA supplement. Studies indicate that 1.7-3gm of leucine can activate or extend muscle protein synthesis, although some studies say 3-6gm. 2.5-3gm of leucine in a BCAA supplement is likely sufficient when combined with protein intake via food or supplements. In this case, more isn’t better, as a leucine threshold exists and no additional benefits are gained over that amount.
The person who benefits most from BCAAs is likely the one that is unable to consume adequate protein, such as athletes who work out more than once a day, athletes (like distance runners) who exercise for more than 2+ hours a day, and exercisers who don’t consume protein post-exercise. The evidence isn’t strong enough to support that the muscle protein synthesis from BCAA supplements is enough to support significant muscle growth. It likely helps to “break even” instead of being in net muscle breakdown. A diet rich in protein is likely good enough to provide the benefits that a BCAA supplement might provide!
What is Collagen?
Collagen is the most abundant protein in the human body. It’s a key component of connective tissue tissues such as joints, ligaments, cartilage, and tendons. Collagen supplementation is popular for individuals looking to support their connective tissue health and reduce joint pain, such as older adults or athletes with joint pain.
How does collagen work?
Connective Tissue Support: Collagen provides the body with the necessary amino acids to support collagen production in the connective tissues, which in turn provides strength and structure to the body.
Joint Health: Collagen supplements claim to improve joint mobility and reduce joint pain by supporting the body’s natural collagen production.
Food Sources of Collagen
Athletes can consume collagen in their diet but only through animal protein, such as red meat, poultry, and seafood.
Benefits of Collagen Supplements
Collagen supplements are primarily used to support connective tissue health by reducing inflammation and improve joint mobility while reducing perceived joint pain. For this reason, they are often recommended to prevent injury, or during recovery from injury. Finally, like BCAAs, collagen supplementation is associated with increased pathways that increase muscle and tendon growth, and may be involved in reducing DOMS.
Collagen also touts several non-athletic benefits, such as improved skin elasticity and overall hair and skin health, but we won’t get into those areas today.
Supplementing with Collagen
Collagen supplements are derived from animal sources such as bovine collagen, chicken collagen, or marine collagen peptides and are available in various forms, such as powders, capsules, and drinks. They have been shown to improve connective tissue recovery and reduce pain. It has even been theorized to diminish the risk of soft tissue injury.
Collagen has been shown to best support collagen protein synthesis when consumed in the hydrolyzed form 30-60 minutes before physical activity. Additionally, Vitamin C augments collagen synthesis, and thus it is beneficial to take a collagen supplement with vitamin C. Next week I’ll have a post on the best collagen supplements for athletes. Join my email list to be notified when it goes live!
BCAA vs. Collagen
A few studies have shown that consuming a suboptimal amount of protein (the study had 6.25 grams of protein) in combination with BCAAs may be as effective as an optimal amount of protein (20-30 grams). For those athletes who cannot get in a full dose of protein post-exercise, adding a BCAA supplement may be beneficial to bring in extra protein. Similarly, a BCAA supplement combined with a carbohydrate-rich snack may benefit an endurance or ultra-endurance athlete who has difficulty consuming enough protein during training or races. For everyone else, focusing on leucine-rich protein sources should be good enough!
One key difference between BCAA and collagen supplements is the type of amino acids they contain. BCAA supplements contain only three of the 20 amino acids that make up complete proteins. In contrast, collagen supplements contain various essential and non-essential amino acids, including glycine, proline, and hydroxyproline, necessary for building the collagen molecule.
BCAA vs Collagen Supplements: Benefits and Uses
BCAA supplements are often taken to support muscle growth. They may be useful for athletes who engage in intense resistance training, practice multiple times are day, or do not eat an adequate amount of protein. However, collagen supplements may also be beneficial in muscle growth support. Collagen protein contains a high amount of the amino acid glycine, which has been shown to promote muscle growth and improve exercise performance.
Regarding connective tissue support, however, collagen supplements are the clear winner. Collagen is a critical component of connective tissue, and taking collagen supplements may help support the health and integrity of tendons, ligaments, and cartilage.
BCAA vs Collagen Supplements: Side Effects
BCAA supplements are generally safe for most people when taken as directed. However, excessive consumption of BCAAs can lead to negative side effects such as fatigue, loss of coordination, and increased insulin resistance.
Collagen supplements are also generally safe for most people. However, individuals with allergies to certain animal products should avoid collagen supplements derived from those animal sources.
Conclusion
Both BCAA and collagen supplements offer performance benefits related to muscle building and joint health, some with stronger research backing than others. BCAA supplements are often taken for muscle growth and recovery, while collagen supplements are taken for connective tissue support and potential benefits to soft tissue health. Both supplements can be beneficial for those looking to improve their workout routine, but it’s important to understand the differences between them to determine which one, if any, is right for you.
If you are interested in reviewing some of my trusted supplement recommendations, check out my Fullscripts account. But, like always, it is best to consult with a sports dietitian to determine the right supplements for you. If you’d like a customized supplement regimen, including the dosing and timing of supplements for performance, click here to schedule an appointment with me.
Sources
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Kersick, C. (2006). The Effects of Protein and Amino Acid Supplementation on Performance and Training Adaptations During Ten Weeks of Resistance Training.
Drummond, MJ. (2008). Leucine-Enriched Nutrients and the Regulation of mTOR Signalling and Human Skeletal Muscle Protein Synthesis.
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Ramos-Jiménez, A. (2024). An Update of the Promise of Glycine Supplementation for Enhancing Physical Performance and Recovery.
Shaw, G. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.
Baar, K. (2017). Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments.
Praet, SFE (2019). Oral Supplementation of Specific Collagen Peptides Combined with Calf-Strengthening Exercises Enhances Function and Reduces Pain in Achilles Tendinopathy Patients.
