If you spend most of your time on social media, you must have come across viral videos of fitness trainer Nitesh Soni sharing easy health and workout tips. So did we: this time him talking about how a pocket-friendly packet of ORS (oral rehydration solution) mixed with a dash of lemon juice can aid muscle growth, prevent muscle fatigue, and help manage soreness — much like the expensive BCAA (Branched-Chain Amino Acids) do, on which many fitness addicts rely upon. “Take it for two days. You will stop using BCAA. I can vouch for it,” said Soni.
Before we answer the question, let’s first understand what BCAAs are
Branch-chain amino acids, or BCAAs, are vital nutrients that the body gets from proteins in meals, particularly meat, dairy, and legumes. “Leucine, isoleucine, and valine are the three BCAAs that are essential for the synthesis of muscle proteins and the production of energy during exercise. BCAA supplements are frequently used by bodybuilders and athletes to speed up muscle recovery, lessen pain after exercise, and possibly even improve performance,” said Dr Neeti Sharma, senior consultant – nutrition and dietitics at Marengo Asia Hospitals, Gurugram.
How are you getting your protein? (Source: Freepik)
Conversely, ORS is a glucose and electrolyte solution used to relieve dehydration brought on by vomiting, diarrhoea, or strenuous exercise. “Lemon can improve the flavour of ORS and add extra vitamin C, which has antioxidant qualities,” said Dr Sharma.
So does the combination work just like BCAAs?
Dr Sharma stressed that ORS with lemon may not have the same advantages as BCAA supplementation, despite the fact that it can assist in replacing the electrolytes lost during exercise and provide some energy from the glucose content.
“Certain amino acids essential for muscle metabolism and repair, especially after prolonged or hard exercise are not found in the lemon and ORS combination,” said Dr Sharma.
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In terms of muscle repair and performance, BCAA supplements may be especially beneficial for endurance athletes or high-intensity exercisers, said Dr Sharma. “However, ORS + lemon may be sufficient for hydration and energy replacement during exercises for casual exercisers or those who eat a well-balanced, high-protein diet,” said Dr Sharma.
Both supplements have a different role to play in the body. “They are not equivalent or a substitute for each other. BCAA supplements are expensive but ORS is not a cheaper alternative for it as it possesses a different set of functions from one another,” said Riya Desai, senior dietitian, Wockhardt Hospitals, Mira Road, Mumbai. “Naturally available food products rich in BCAA like animal protein sources like dairy products, fish, chicken, eggs. These also have the ratio in which BCAAs (Leucine, Isoleucine, Valine) work the best and show efficient results,” said Desai.
What to keep in mind?
A nutritionist’s advice is crucial to choosing the best course of action based on nutritional preferences, fitness objectives, and unique demands. “Furthermore, emphasising a balanced diet with enough protein sources may naturally supply the BCAAs required for maximum muscular performance and recovery,” said Dr Sharma.
