¿Qué suplemento es mejor, los BCAA o la whey protein?

Se ha convertido en una pregunta típica saber si son mejores los BCAA o la whey protein. Actualmente muchos «gurús» en nutrición siguen avalando el uso de los BCAA, pues su imagen es la cara del producto; pero, ¿realmente los BCAA son la mejor opción entre estos dos suplementos? 

Iniciemos explicando que son los famosos BCAA

Los BCAA son los conocidos aminoácidos ramificados, por sus siglas en inglés Branched Chain Amino Acid, dentro de los cuales se destacan solo a tres de los nueve aminoácidos esenciales; la leucina, isoleucina y valina. Al igual que todos los aminoácidos son elementos indispensables para la síntesis de proteína, no obstante, éstos destacan por ser los activadores del proceso, motivo por el cual surge la relevancia de los mismos.

Es cierto que antes los estudios respaldaban el uso de los aminoácidos ramificados como la mejor opción para la recuperación muscular. Pero hoy se conoce que los estudios que avalan los mismos son débiles e inconclusos. Los nuevos estudios afirman que, aunque es correcto que estos aminoácidos ramificados activen de forma más eficiente la síntesis muscular, no son suficientes para mantener la síntesis proteica al ser suministrados en forma aislada; es decir, sin la globalidad de los otros aminoácidos el organismo no posee la cantidad necesaria para regenerar el musculo posterior a un periodo de ejercicio. 

En mi experiencia en el ámbito clínico, evidencié la importancia de los aminoácidos ramificados en un musculo en reposo, cuando elaboramos una nutrición parenteral; es decir cuando el paciente requiere de una alimentación intravenosa, protocolo que es respaldado por infinidad de artículos científicos. Sin embargo, como lo comenta el Gatorade Sports Science Institue y el famoso científico Stu Philips, -quien ha basado la mayor parte de sus estudios en el metabolismo de las proteínas, al igual que Kevin Tipton-, no existe evidencia contundente que respalde el uso de los BCAA para evitar la degradación de proteínas posterior al ejercicio, es decir, en un musculo activo.

Diferencias

Por otro lado, la whey protein o el suero de proteína, además de ser catalogado como un suplemento con evidencia del tipo A; que beneficia el rendimiento y la salud, posee todos los aminoácidos, incluyendo los ramificados. Por ello, al poseer tanto los ramificados y la cantidad suficiente de aminoácidos esenciales, la recuperación muscular es más eficiente.

¿Qué debemos considerar sobre ésta?

La calidad del producto, ya que, aunque es la mejor opción, en el mercado existe una infinidad de marcas. Podemos evaluar unas con menor o mayor aporte proteico en su gramaje total y con o sin la adición de BCAA por ración; lo cual podría reforzar la estimulación si se aporta de esta forma. 

Entonces, ¿cuál sería la conclusión?

Sin duda y por lo descrito anteriormente la mejor opción sería suplementar con whey protein. Nuestro organismo tendrá los elementos suficientes para reconstruir los músculos. De igual forma, al reconocer la importancia de los aminoácidos ramificados, y sobre todo de la leucina; cuando adquieras tu suplemento proteico lo ideal sería escoger uno que posea un aporte de leucina igual o mayor a tres gramos por porción, de tal manera que dicho aporte pueda brindar una mayor estimulación y haga de la síntesis proteica un proceso más eficiente, aprovechando a su vez la mezcla con los otros aminoácidos para la reconstrucción muscular. 

De igual forma es importante recordar que 30 gramos de proteína aportada por un whey protein puede ser sustituida por: 

  • 1 taza de requesón.
  • 130 gramos de carne de res o pollo o atún.
  • 4 huevos enteros.
  • 3 tazas de yogurt natural.
  • 3 tazas de garbanzos o lentejas.
  • 1 taza de soya texturizada.

Recuerda que primero debes concientizar si el suplemento es necesario, y si algún alimento puede ofrecerte los mismos beneficios antes de invertir en la compra. El evaluar las ventajas y desventajas ayudará a poder cumplir con un plan nutricional de la mejor manera posible.

No es rentable, adquirir un suplemento y descuidar otros aspectos. Recuerda que un suplemento es un complemento para una nutrición adecuada, siempre que cumplas con los parámetros base de una alimentación saludable. En el caso del whey protein su mayor ventaja es la practicidad de almacenamiento y de traslado; así como el ahorro de tiempo para su preparación, pero ¿realmente consideras que la necesitas? Si es así, no olvides las recomendaciones anteriores. 

Profundiza más en el tema leyendo este link.

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