No. BCAAs are three single amino acids, usually sold as a powder for gym training. Katsuo Stamina is a tablet made from bonito fish extract, built around small peptides of beta-alanine and methylhistidine, and taken on a schedule before and during endurance events. Different ingredients, different format, different occasion.
We get this question a lot, so here is the longer answer.
What are BCAAs?
Branched-chain amino acids are leucine, isoleucine and valine. They are three of the nine essential amino acids, which means your body can’t make them and has to get them from food. Leucine in particular acts as a signal to start building muscle protein, which is why BCAAs are marketed for strength training.
Do you actually need BCAA supplements?
If you eat enough protein, probably not. Building muscle needs all nine essential amino acids, not just three. A review in the Journal of the International Society of Sports Nutrition concluded that BCAAs on their own don’t produce the muscle-building response that marketing suggests, because the other essential amino acids run short (Wolfe, 2017). A normal meal with chicken, fish, eggs, tofu or dairy already contains all of them, BCAAs included.
That makes BCAA powder an expensive way to buy something most runners already eat.
What is Katsuo Stamina?
A Japan-made tablet from bonito, the fish known as katsuo. The extract is built around peptides made of two amino acid units, beta-alanine and methylhistidine, which bonito muscle is naturally rich in. It has almost no calories and no meaningful sodium. The ingredients and nutrition label are broken down in What’s in Katsuo Stamina?
Side by side
| BCAAs | Katsuo Stamina | |
|---|---|---|
| What it is | Leucine, isoleucine, valine | Bonito fish extract (peptides of beta-alanine and methylhistidine) |
| Source | Usually fermentation | Bonito fish, made in Japan |
| Format | Powder to mix | Tablets taken with water |
| When it’s taken | Around gym sessions | Before and during endurance events, by sport and distance |
| Allergen | Depends on brand | Contains fish |
Can you use both?
You can, but for most endurance athletes the better move is to skip the BCAAs and make sure each main meal has a decent portion of protein. Spend the money on getting your race-day carbohydrate and fluid plan right instead.
If you are adding Katsuo Stamina to a race plan, the schedule for each sport is in How to Use Katsuo Stamina.
References
- Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30.
