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You are here: Home / Supplements / Vegan BCAAs The Negatives And Positives

Vegan BCAAs The Negatives And Positives

Jamie · Aug 26, 2020 · 1 Comment

Vegan BCAAs (branched-chain amino acids) are essential for anyone that has cut meat, and dairy out of their diet, yet still wants to work out and grow, or maintain muscle.

Branched-chain amino acids are what proteins are made up of, There are 20 amino acids in all, 11 being non-essential, and 9 being essential.

What does essential and non-essential mean?

  • Essential amino acids – Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine cannot be made naturally by your body, so it is “essential” that you create a nutrition plan that includes foods high in them.
  • Non-essential amino acids – Alanine, arginine, asparagine, aspartic acid, cysteine, glutamine acid, glutamine, glycine, proline, serine, and tyrosine are produced naturally by your body, so they are “non-essential” in your nutrition plan.

Table of Contents

  • The Best Vegan BCAAs
  • Negatives
  • Negatives
  • Negatives
  • Negatives
  • Negatives
  • Negatives
  • Negatives
  • Negatives
  • Why Do You Need BCAAs
  • What Are Plant-Based BCAAs
  • What Are Vegan BCAAs Made From
  • Are All BCCAs Vegan
  • What Are Bcaas Made From
  • Do Vegans Need BCAAs
  • Benefits Of Taking Vegan BCAAs
  • What Should You Look For In A Vegan BCAA Supplement
  • How Do Vegans Get BCAAs Naturally
  • Vegan Foods High In Leucine…
  • Vegan Foods High In Isoleucine
  • Vegan Foods High In Valine
  • How many BCAAs Do You Need Per Day
  • Are BCAAs A Waste Of Money
  • Conclusion

The Best Vegan BCAAs

Vega Clean Protein Powder Vanilla (45 Servings, 3.43lb) – BCAAs, Vegan, Non Dairy, Gluten Free, Non GMO
  • Tubs of Vega clean protein includes an inner vented seal, the holes are characteristic of the inner seal
  • 25 grams complete protein to help build and repair strong muscles, 45 servings per tub
  • 4 grams BCAAS (branched chains amino acids) in a complete premium blend plant-based protein made from pea, hemp, pumpkin, and alfalfa
  • Gluten-free, Non-GMO project verified, and certified vegan
  • Contents may settle: Contents may settle during shipping. Do not worry, that is normal. You are still getting all the servings listed on your product.
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Negatives

  • A little pricey, but worth it
Clean BCAA – Natural Food Sourced Vegan BCAAs & Organic Coconut Water Electrolytes – Award Winning Vegan Amino Acid Supplement – Fruit Punch – 216g
  • PLANT-BASED VEGAN BCAA: Clean BCAA’s are made from 100% Fermented Non-GMO corn, sunflower seeds and coconut water. You know – real food.
  • 100% CLEAN: Clean BCAA is made from 100% Fermented Non-GMO Corn instead duck feathers or human hair like other BCAA’s. Natural, Certified Vegan, Non-GMO, Gluten Free and Soy Free.
  • NATURAL FLAVORED FRUIT PUNCH: Our Flavored Clean BCAA’s are naturally flavored, colored, sweetened and taste incredible!
  • MUSCLE GAINS: 2:1:1 BCAA’s to increase Muscle Protein Synthesis, reduce Muscle Breakdown and promote Muscle Recovery & Repair*
  • 100% MONEYBACK GUARANTEE: If for whatever reason you are not 100% thrilled with any of our Clean Machine products, I insist that you ask for your money back and well gladly give you a full refund.
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Negatives

  • A little chalky and hard to dissolve 100% percent
BCAA Tablets – 120 Pills, Extra Strong 1000mg Per Tablet – 2:1:1 Branched Chain Amino Acid Ratio Supplement – Non-GMO Natural Ingredients – by Raw Barrel
  • TAKE LESS PILLS - Extra strong 1000mg tablets - each of the easy-to-swallow pills has at least twice as many aminos as the other leading brands. So you take half the caps for the same dose - and get twice the bang for your buck.
  • KEEP YOUR MUSCLES - Our BCAAs have been shown to maintain and boost your lean muscle mass with an increase of protein synthesis. Youll notice a difference in lean muscle development, definition and growth within weeks.
  • NO MORE SORENESS - Boost your recovery and burn fat after your workout. The perfect bodybuilding dieting and weight loss supplement for men or women. Amino acid included: l-leucine, l-isoleucine, l-valine.
  • YOUR PERFECT HEALTH WITH NO DOWN SIDES - Our BCAAs are pure, clean and Third Party laboratory tested. Vegan and keto friendly, non-GMO, with natural ingredients, soy free and caffeine free. Formulated and bottled in the USA in a GMP certified and FDA registered facility. No added bull, just the good stuff.
  • THE LAST BCAAs YOU WILL EVER BUY - We like to go the extra mile, which is why that if you dont see RESULTS or are not happy for ANY reason, let us know and we will do anything we can to make it right. Making your purchase COMPLETELY RISK FREE.
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

  • The pill is a bit big and can be hard to swallow, you can fix this by breaking it in half.
Truth Nutrition Fermented Vegan BCAA Powder- 2:1:1 Ratio All Natural Branched Chain Amino Acids for Energy, Muscle Building, Post Workout Recovery and Endurance (Watermelon, 30 Servings)
  • ✔️ POWER UP - TRAIN LONGER - GET STRONGER – AMINO ENERGY, STRENGTH & ENDURANCE: Promote Enhanced Muscular Endurance, Energy, Stamina & Recovery. Essentials Formulation leverages the power of BIOMOLECULAR FORTIFICATION - activating BEFORE, INTRA WORKOUT & AFTER – for IMPRESSIVE RESULTS, EVEN IF you’re on a calorie deficit of Keto / intermittent eating plan. NO CHEMICALS, NO ARTIFICIAL COLORS, NO ARTIFICIAL FLAVORS, NO ARTIFICIAL SWEETENERS!
  • ✔️ IDEAL INDUCIVE ENVIRONMENT – PROMOTE LEAN, FAT BURNING MUSCLE, NOT POUNDS: Now you can skip THE HARDEST PART of building muscle, without packing on extra, unwanted pounds. These Branched Chained Amino Acids laser target the muscle fibers with nutrients PLUS support the IDEAL inducive environment for growth – Fortifying every strand, for a stronger, chiseled physique
  • ✔️ NO SYNTHETICS, PERIOD - PROVEN SCIENCE, MEET MOTHER NATURE: MOST BCAA POWDER CONTAINS synthetic ingredients, duck feathers or human hair. NOT HERE. At Truth Nutrition, we use the best, ONLY 100% Natural, Vegan, FERMENTED plant based amino acids WITHOUT cutting corners - so you can SKIP THE heartburn, stomach pain, & toxins & SIMPLY EXPERIENCE RELIABLE RESULTS
  • ✔️TRY OUR IMPROVED NATURAL FLAVORS - Weve balanced the flavor profile, improved the quality of our Plant-Derived BCAAs & refined our electrolyte ratios! The reviews SAY IT ALL, NO SWEET, SICKENING CHEMICAL taste. Most BCAA companies mask their gross taste w/ sickening amounts of sweetener. Our MILD, refreshingly natural fruit flavored, vegan & vegetarian infusions works like hydration electrolytes, awakening your energy (not your gag reflex), so you can chug, focus & get higher PR’s in the gym
  • ✔️THIS STUFF JUST WORKS’ – TRUSTED & BELOVED BY HEALTH-CONSCIOUS athletes. Truth Nutrition meticulously and continuously inspects & validates every Vegan BCAA powder batch for potency, purity, safety & effectiveness in our cGMP & NSF certified facility. Try it risk free, & LOVE YOUR RESULTS or expect a full, prompt, friendly refund or exchange – whatever makes you happiest
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

  • Mixed reviews on the effectiveness of the product
Solgar – BCAA (Branched Chain Amino Acids) 100 Vegetable Capsules
  • MUSCLE SUPPORT: Branched Chain Amino Acids help support muscle nitrogen as well as a free amino acid pool during exercise. This formulation also provides Vitamin B6 which is an important factor in amino acid metabolism
  • HOW THEY ARE USED: Typically Branched Chain Amino Acids are used for energy by muscle tissue and they also comprise a large percentage of its amino acid composition
  • OPTIMAL ABSORPTION: This formulation provides the body with Free Form Branched Chain Amino Acids in an effort to promote optimal assimilation and absorption
  • KOSHER, GLUTEN FREE & SUITABLE FOR VEGANS: These vegetable capsules are KOF-K Kosher certified, are non-GMO and are certified gluten free. They are free of: gluten, wheat, soy, dairy, yeast, sugar, and sodium. They are also free of artificial flavors, sweeteners, preservatives and colors
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

  • Taste is off, the watermelon tastes like bubblegum
Organic Pea Protein Powder, 1KG (2.2 Pounds), Pea Protein Organic from Plants, Easy to Digest, Rich in Essential Amino Acids, Flavonoids and Minerals, Support Immune System, No GMOs and Vegan Friendly
  • Add custom text here
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

  • A very strong smell that can make it tough to swallow
Naked BCAAs Amino Acids Powder – 100 Servings – Vegan Unflavored Branched Chain Amino Acids 500 Grams | 100% Pure 2:1:1 Formula – Instantized All Natural BCAA Powder Supplement to Increase Gains
  • 100 SERVINGS OF PURE BCAAs - 5g of Vegan BCAA powder per serving with 3-5x more servings per container than the top competitors. Our BCAA supplement is the highest pharmaceutical grade, fastest dissolving, and rapidly absorbed on the market.
  • THE PERFECT FORMULA - Our 2:1:1 formula is the best BCAA supplement ratio for pre-workout BCAA energy and post-workout recovery, providing 2.5g l-leucine, 1.25g l-isoleucine and 1.25g l-valine amino acid in amounts studies show to be the most effective formulation.
  • BUILD LEAN MUSCLE - Amino acids BCAA supplements help your body to increase protein synthesis. The optimum BCAA balance in your body can help you reach your full potential when following a workout program to gain muscle and strength.
  • PERFORM BETTER – Leucine, isoleucine and valine play an essential role because they have been shown to help prevent protein catabolism. BCAA for women and men metabolize in skeletal muscle, which means your body is able to break them down quickly for energy to help you peform better during workouts.
  • ASSIST WITH MUSCLE REPAIR & RECOVERY – Branch Chain Amino Acids are the key amino acids necessary to help rebuild lean muscle and reduce soreness after a workout.
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

Has a bad smell, but once you get past that a really good product

Genius BCAA Powder – Nootropic Amino Acids & Muscle Recovery Drink | Natural Vegan Energy BCAAs for Women & Men (Pre, Intra & Post Workout) | Natural Brain Boost & Focus Supplement, Grape Limeade,287
  • FUEL MIND & MUSCLE – Upgrade your daily amino energy consumption and nourish both your brain & your physique with the premium jet fuel it needs to reach & sustain peak performance; Reduce stress, boost cognitive function and accelerate muscle recovery
  • BEST BCAA SOURCE FOR MEN & WOMEN – Did you know that most BCAA supplements on the market today are made from duck feathers & human hair? Not Genius BCAA! We source the best BCAAs (Instaaminos) that are made from through fermentation
  • BEYOND REGULAR BCAA POWDER - Proper Doses of vegan branched chain amino acids, rhodiola rosea, taurine and cognizin citicoline help boost focus, reduce stress and optimize yourself daily!
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Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Negatives

Not a very sweet taste, a little sour. I liked it but other people may not.

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Vegan BCAA  branched-chain amino acid with scoop and dumbbell.Bodybuilder nutrition(supplement) illustration.

Why Do You Need BCAAs

Proteins are very important to every cell in your body, protein is known as your body’s building blocks since it’s is used to build, and repair tissue, make enzymes, and hormones. If that wasn’t enough it is the foundation of bones, muscles, cartilage, skin, and blood.

The process that builds and maintains your muscle mass is known as protein synthesis, this happens when you stress your muscle during a workout and cause micro-tears in the fiber of the muscle.

Your body then repairs the damage by building new tissue and cells making your muscles bigger and stronger.

You can see by now why it’s so important to include these in your diet, but what do you do if you’re a vegan and you don’t eat meat and dairy which is where most of your amino acid sources come from?

This article will explain the correct way to research Vegan BCCAs, how you can get them naturally, how are they made, and the benefits of taking them.

I am vegan written in letters made of green grass referring to vegan BCAAs

What Are Plant-Based BCAAs

They are BCCA supplements made up of plant-based materials rather than traditional BCAAs that are made of keratin.

They’re for people who want to exclude any type of food that had to have an animal killed in order to eat it, and any type of animal product including eggs and dairy products.

What Are Vegan BCAAs Made From

The majority of them are made from fermented corn, sunflower lecithin, coconut water extract, and sesame seeds. A few still use soy, but since this is a common allergen manufacturer are starting to frown upon using it.

They should always contain a ratio of at least 2:1:1 of Leucine, Isoleucine, and Valine.

Are All BCCAs Vegan

Not even close.

Your non-vegan BCAAs are made from Keratin, you know, the same material your nails and hair are made from.

Yes, that’s right.

I know this sounds disgusting, but it actually makes sense. Keratin is basically pure protein and contains all of the amino acids your body needs.

The other products companies use to allow for cheaper manufacturing costs is duck feathers and pigskin. I swear I’m not making this stuff up.

What they all have in common is their by-products of other manufacturing processes which make them very cheap to buy.

Some BCCAs are bad news

You may think this is a good thing because it cuts down on the waste, but it’s not that simple. Due to air pollution, heavy metals and foul water supplies using these types of products in your BCAAs may cause unwanted side effects and disease.

Plus the chemicals used to break down these tough materials are extremely hazardous, and couple that with the possibility of unsafe, unlicensed manufacturing processes, you’re playing Russian roulette by not researching your best options first.

What Are Bcaas Made From

Branch chain amino acids are made up of three of the 9 essential amino acids.

  • Valine
  • Isoleucine
  • Leucine

Your body does not make these amino acids naturally so you either have to acquire them from your diet or through supplementation.

Do Vegans Need BCAAs

Veganism is considered an extreme diet, due to all of the foods it restricts you from eating.

When you’re not eating such a large part of the food spectrum you’re also going to exclude a lot of vitamins, and minerals that you would normally receive from these foods.

Not eating meat or dairy products can severely diminish the amount of protein that you receive in your diet.

This can be a big problem since protein deficiency can cause…

  • Loss of muscle mass – Protein synthesis is the process of your body growing and maintaining your lean muscle mass, once you don’t have enough protein your body will try to find it in other places, your muscle will be the first place it goes.
  • Edema – One of the earliest signs of protein deficiency is edema, which is the build-up of fluids in your tissues, normally in your legs and abdomen. This is due to protein controlling the level of serum albumin. Serum albumin is the main protein found in your blood and its main function is to keep the water in your blood through oncotic pressure. when it starts to fail to do this the water starts to accumulate in your body.
  • Weak bones – Protein is a big component of what makes up your skeletal system, without it, your bones will become brittle.
  • Inhibited growth – I already said how protein is the building block for the body and I wasn’t exaggerating, lack of protein, especially in adolescence, can severely deter normal growth.
  • Fatty liver – Protein is responsible for the synthesis of lipoproteins which distribute fats throughout the body. When you don’t have enough protein this process results in fat accumulating around your liver and causing the fatty liver syndrome.
  • Skin and hair problems – Have you ever seen a shampoo commercial that brags about being high in proteins, that’s because your hair is made from Keratin which is basically pure protein. When you are protein deficient your hair and nails become weaker.
  • Frequent infections – A weak immune system can’t heal your cuts quickly and will have a harder time warding off the bad bacteria that lacerations and bruises cause.
  • Increased appetite – Foods high in protein take longer to digest leaving you feeling satiated for extended periods of time. Other foods high in carbs or fat are digested quicker leaving you looking for the next bite to eat.
  • Moodiness and forgetfulness – Proteins are made up of amino acids that help control moods by balancing the amount of dopamine and serotonin in your brain. When you have a protein deficiency these levels will drop causing you to feel sad and moody
  • Poor immunity – Proteins support the immune system by making your blood rich in white blood cells, white blood cells most notably fight off infections. Proteins also help produce antibodies and cytokines which help kill free radicals.
The word benefit written in gold letters referring to the benefits of taking vegan BCAAs

Benefits Of Taking Vegan BCAAs

  • Helps reduce DOMS (delayed onset muscle soreness) – When you stress your muscle you cause micro-tears in the muscle fiber which also causes muscle soreness 24 to 48 hours later. BCAAs have been recorded to lower creatine kinase, and lactate dehydrogenase, these enzymes actually are responsible for muscle damage.
  • Improves your workout – A study done by the national library of medicine shows that when a group is given BCAAs the duration of their exercise routine lasted 17% longer than the group given a placebo. If you’re not as tired during a workout you’ll be able to train with more intensity making your results greater in the end. If your trying to lose weight more intensity will bring a higher heart rate which results in more calories being burned, If you’re trying to build muscle the law of intensity and progression is the most important rule to follow if you want to see any results.
  • Increases your metabolism – Studies have shown that weight loss and weight maintenance can be progressed and helped by taking an average of 15 grams of BCAAs per day.
  • Increases muscle mass – Amino acids are the building blocks of your muscles and Leucine is one of the most important amino acids. Its role in muscle growth is undeniable, so if you’re not getting enough through natural whole foods then you need to start supplementation.
  • Helps your immune system – Protein is digested by your body to help support your immune system, either by being used as a fuel source once the amino acid turns into glutamine or glucose. the other way is by your body pumping protein-enriched white blood cells throughout your system to help fight infections.
  • Keeps your hormones balanced – Proteins help maintain adequate productions of chemicals like testosterone, serotonin, and dopamine. when these levels get low you will feel moody, tired, and depressed.
  • Lowers your blood sugar levels – BCAAs increase insulin secretion especially, leucine, and isoleucine, they actually make your muscles absorb sugar from your body. Which, in return will drop your blood sugar levels.
  • Reduces liver disease – Studies have shown that people with hepatic encephalopathy have seen drops in the severity of the disease by supplementing with BCAAs. However, they didn’t see an improvement in the survival rate.

What Should You Look For In A Vegan BCAA Supplement

  • No gelatin by-products – Many manufacturing companies use gelatin as a thickener, but what a lot of people don’t know is that gelatin is made up of animal by-products such as, ground-up animal skin, bones, tendons, and ligaments. These are obviously products that a vegan would want to avoid (or anyone for that manner)
  • At least a 2:1:1 Ratio of leucine, isoleucine, and valine – The three branched-chain amino acids you want to see in your product is Leucine, isoleucine, and valine. For the best results, you want a ratio of 2:1:1 in the same order that I just wrote them.
  • Plant-based amino acids – You want to find products that use fresh, naturally sourced plant-based ingredients like, sunflower seeds, sesame seeds, corn, etc
  • Trusted company – Find companies that have been around for a long time that make their ingredients, and manufacturing habits transparent for anyone to see, and most importantly make sure they use 3rd party testing. This is where a company will send its product to a lab that has no affiliation with them in order to show that their product has met all of their promises.
  • CEMP facility – This is a title given to manufacturers by the FDA that stands for Current Good Manufacturing Process. This is only given out to companies that meet every regulation of the FDA upholds.
A jar of sesame seeds that are high in Leucine one of the three amino acids in vegan BCAAs

How Do Vegans Get BCAAs Naturally

If you’re looking to receive your BCAAs through natural whole foods you’ll have to create a diet plan that includes Leucine, Isoleucine, and Valine.

I’m going to break down the foods into which plant-based choices are highest in each category.

Vegan Foods High In Leucine…

Type Of FoodServing SizeCalories
Whole oats1 cup603
Soybeans1 cup251
Lentils1 cup235
Peanutshalf cup411
Sunflower seedshalf cup407
Chickpeas1 cup269
Sesame seedshalf cup410
Spinach1 head81
Corn 1 ear121

Vegan Foods High In Isoleucine

Type Of FoodServing SizeCalories
Lima Beans1 cup208
Buckwheat Groats1 cup568
Swiss Chard10 leafs94
Navy Beans1 cup256
Adzuki Beans1 cup 290
Kidney Beans1 cup227
Pumpkin seeds1 cup284
Mung Bean1 cup210
Rye Grain 1 cup569
Eggplant1 eggplant137

Vegan Foods High In Valine

Type Of FoodServing SizeCalories
Cowpeas1 cup160
White Potato1 Potato250
Quinoa1 cup221
Pine nutshalf cup381
Hazelnuthalf cup420
Hemp seeds3 TBSP166
Fave Bean1 cup187
Lima Bean1 cup208
Pistachio Nutshalf cup210
Oats1 cup605

How many BCAAs Do You Need Per Day

The average daily intake of BCAAs is between 5 and 12 grams per day, but people who are performing strength training routines or high-intensity cardio sessions should try to aim for 10 to 20 grams per day.

My personal recommendation is to take 5 grams 4 times per day, one in the morning, post and pre-workout, and once before bed.

Are BCAAs A Waste Of Money

If you want to go on a road trip do you consider putting fuel in your car a waste of money?

Protein is the building block your body uses to repair and rebuild itself to allow you to become stronger, increase stamina, and be able to go outside and pick up the morning paper(not that anyone reads the paper anymore)

Conclusion

Vegan BCAAs are essential if you’re a practicing vegan in order to receive the nutrients you may be lacking by not eating meat and dairy. It’s possible to still receive the correct amounts of BCAAs through a natural diet, just be careful because a lot the foods high in them are also high in calories.

You don’t need to be a vegan in order to find a good reason to switch from traditional BCAA supplements, duck feathers, animal skin and pig hair was definitely enough for me.

Supplements

About Jamie

Once weighing in at 305 pounds, it was along his journey to become healthier that Jamie discovered how deceptive and potentially unhealthy the fitness industry can be. Jamie's technical education as well as his personal weight loss and fitness struggles have instilled in him the confidence that he can help others reach their goals – *without* all the mistakes he once made.

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Comments

  1. Don Schuldes says

    November 23, 2019 at 4:22 AM

    I took BCAA for 3 weeks, and my AST and ALT levels in blood have increased higher than normally…I guess i should quit.

    Reply

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