AMINO ACIDS: EAAs vs BCAAs

ARTICLE BY NIKO NIKOLAIDIS

Amino acids are one of the best, and probably most underrated, nutritional/performance supplements.

When we think about supplements, the following probably come to mind first:

training
post-workout supplements
creatine
protein powders (whey).

The first three have variable responses to exercise performance.

Proteins are polymer chains structured from amino acids linked together by peptide bonds. During human digestion, proteins are broken down into smaller polypeptide chains by hydrochloric acid and proteases in the stomach.

Amino acids are divided into essential amino acids (EAAs) and branched-chain amino acids (BCAAs). EAA and BCAA, while probably not at the top of your supplement list, share a reputation among bodybuilders as top supplements on the shelf. Both are known to promote muscle hypertrophy and recovery. BCAAs are probably the more popular supplement, but EAAs have gained attention for their superior benefits in exercise performance.

It is interesting that BCAAs are truly essential, which raises the question:

“Which is the better supplement, EAAs or BCAAs?”

There are twenty distinct amino acids, and they can be divided into three distinct groups:

Essential amino acids (EAAs)
Branched-chain amino acids (BCAA)
Non-essential amino acids (NEAA)

Essential amino acids are so named because the body cannot produce them on its own, so they must be supplied through diet.

Branched-chain amino acids are named for the distinctive branch-like structure they share, which sets them apart from other essential amino acids. Technically, BCAAs are essential, so they are usually concentrated. The distinction between EAAs and BCAAs is most often discussed in the fitness industry…

There are a total of 9 EAAs, of which 3 are BCAAs.

AMINO ACIDS: EAAs vs BCAAs. Below are the 9 EAAs (which include BCAAs):

Tryptophan
Methionine
Phenylalanine
Lysine
Threonine
Histidine
Leucine (BCAA)
Isoleucine (BCAA)
Valine (BCAA)

The best sources of EAA (and BCAA) are fish, red meat, eggs, dairy products, and soy-based products. Both EAAs and BCAAs are highly regarded in the fitness industry due to their role in protein synthesis and performance enhancement.

In fact, EAAs regulate how effectively your body uses and converts protein.

The key point here is that protein synthesis is governed by the types and amounts of amino acids available. If you want to maximize athletic performance (muscle hypertrophy), you need to increase protein synthesis. Dietary proteins, or protein supplements, are perhaps the best way to supply your body with the protein it needs.

ΑΜΙΝΟΞΕΑ: EAA έναντι BCAA

EAA’S VS BCAA’S FOR EXERCISE, WHAT IS THE DIFFERENCE & ARE BOTH NECESSARY?

BCAAs make up almost half of all EAAs and up to 20% of all EAAs in muscles. They are also more likely to be broken down and used directly by the muscles, which means immediate amino acid supply during and after training. BCAAs are particularly important for regulating blood sugar levels by stimulating sugar uptake by the muscles, which is crucial during and after training.
Reduces recovery time: Because BCAAs can be used directly by muscles, they can start working immediately to rebuild muscle, which means you can recover faster from workouts.
Leucine source: Leucine is important for activating mTOR, which is directly responsible for muscle protein synthesis. mTOR is activated by exercise without supplementation, but leucine specifically stimulates mTOR, leading to increased protein synthesis during recovery.

BCAA dosage and timing: When you take your BCAAs can determine how effective they are. Research on the correct dosage varies from 5 g to 10 g, but higher doses do not really contribute to additional gains. Stick to the 5 g serving size or follow the instructions on the supplement. As for timing, during and after training seems to be the best approach. You can load your muscles with the essential amino acids that will help increase glucose utilization and help your muscles recover.

Here are the main benefits of EAA supplements, compared to BCAAs alone.

Muscle energy use: During a workout, the body consumes any free amino acids, which can harm muscle growth. EAAs can prevent this by acting as a source of amino acids in the muscles.
Essential amino acids promote faster recovery times after exercise. Essential amino acids may be better than BCAAs at promoting recovery. EAAs can slow down or prevent excessive muscle damage during a workout. They also work to upregulate protein synthesis pathways.
EAAs increase muscle hypertrophy. Hypertrophy is the act of building muscle. Hypertrophy occurs with or without protein or EAA. However, hypertrophy is stimulated and maximized in the presence of EAAs. EAAs contain all the amino acids that the body cannot produce, and some of them are specifically required for regulating protein synthesis in muscles. Leucine is one of them. But leucine and other amino acids rely on many corresponding EAAs to function properly. Studies have consistently shown that EAAs outperform BCAAs in protein synthesis and muscle hypertrophy.
The EAA’s assistance in regulating blood sugar during and after training. Like BCAAs, EAAs regulate insulin production and glucose metabolism. This is probably due to their immediate availability as an energy source for muscles. This is reinforced by the presence of other amino acids that fill in the gaps that BCAAs alone cannot.
EAAs help promote muscle protein synthesis during calorie restriction. If you are dieting, you are probably not getting enough protein, which means you are not getting enough EAAs. Dieting can help you lose weight, but at the expense of muscle. A large serving of EAAs (10g intra-workout) can help offset energy requirements during calorie restriction, meaning you can maintain your gains.
EAAs may also promote immunity, gut health, and even mood. This may not seem relevant to exercise, but immunity, gut health, and mood are all extremely important when it comes to performance and overall health. However, this should not be considered medical advice. If you feel sick or have mental health issues, consult a doctor.

AMINO ACIDS: EAA versus BCAA

Dosage and Timing: As with BCAAs and many other supplements, timing and dosage are important for EAAs. In terms of dosage, 10g–20g per serving is probably all you need. Some may approach 30g or more, depending on muscle mass/weight, goals, total calorie intake, etc. Experience – and research – suggest that during and immediately after training are the ideal times to consume them.

For those considering taking EAAs during and immediately after a workout (including protein supplementation), research indicates that the protein synthesis stimulated by EAAs lasts for 1-2 hours. so doubling the doses does not equate to double the effect.