The difference between branched-chain amino acids (BCAA) and essential amino acids (EAA) in supplement form has been the subject of much discussion recently.
Amino acids are the basic building components of protein, to put it simply. These elements specify a protein’s quality and ability to power our bodies—especially our muscles.
Bodybuilders and strength athletes have long relied on EAA and BCAA supplements as reliable staples. However, among endurance athletes and other generally active people looking to maximize their recuperation, they have grown in popularity in recent years.
Without a doubt, the two kinds of amino acid supplements are effective. However, the argument over EAA vs. BCAA and which is superior ultimately comes down to your goals and your physical pursuits.
In brief:
- EAAs include more essential amino acids for your body in addition to the three amino acids that comprise BCAAs.
- BCAAs speed up the post-workout healing process.
- EAAs are the better option if you’re choosing between them and BCAAs because they provide you with all nine of the essential amino acids.
- Adding EAA powder as a supplement can help you eat more.
What is EAA?
Nine amino acids make up the class of essential amino acids, which the body is unable to produce quickly or effectively enough to meet its needs. The body can create non-essential amino acids on its own, but EAAs need to come from your food. Among these nine necessary amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- phenylalanine
- Threonine
- Valine
Among many other vital biological processes, EAAs are essential for protein synthesis, tissue growth, and repair.[1] Although there are numerous other reasons why they are necessary besides muscle repair, this is the primary justification for using both EAA and BCAA supplements.
This group of nine essential amino acids includes the three branched-chain amino acids (which I’ll discuss next). Even though BCAAs were popular long before EAAs, their more complete form made them a more desirable substitute, which helped them gain traction in the supplement industry as well as in the scientific community.
What is BCAA?
The three distinct essential amino acids, known as BCAAs have aliphatic side chains and a unique branch structure. The following three amino acids have branched chains:
- Leucine
- Isoleucine
- Valine
These well-known amino acids are essential for the synthesis of muscle proteins and other bodily physiological processes. Previous research has shown that BCAAs are essential for the health of the immune system, the brain, lymphocyte proliferation, energy production, and neurotransmitter synthesis.[2]
35% of the essential amino acids found in muscle proteins are BCAAs, which may be the most pertinent fact for the purposes of this article.[3] Their numerous athletic advantages are well known, particularly with regard to reducing soreness, fatigue recovery, promoting muscle protein synthesis, and mitigating the effects of exercise-induced muscle damage.[4]
It is debatable, though, whether BCAAs are really beneficial in promoting muscle protein synthesis—that is, sheer muscle mass. Since they need other essential amino acids for optimal protein synthesis, there are many reports that indicate supplementing with BCAAs alone will not result in muscle gains.[5]
So, EAA vs BCAA: Which is Better for You?
When it comes to the supplementation debate, people who want to gain the most muscle and strength would benefit more from EAAs than from BCAAs alone. EAAs are a better option for the majority of bodybuilders, strength athletes, and regular gym patrons.
But BCAAs still have a role, especially for endurance athletes and those who train frequently and for extended periods of time. For high-achieving endurance athletes, BCAAs facilitate muscle breakdown during training while also hastening recovery and minimizing soreness.
Scientific References:
- National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
- Fernstrom JD. Branched-chain amino acids and brain function. J Nutr. 2005 Jun;135(6 Suppl):1539S-46S. doi: 10.1093/jn/135.6.1539S. PMID: 15930466.
- Zhang S, Zeng X, Ren M, Mao X, Qiao S. Novel metabolic and physiological functions of branched chain amino acids: a review. J Anim Sci Biotechnol. 2017 Jan 23;8:10. doi: 10.1186/s40104-016-0139-z. PMID: 28127425; PMCID: PMC5260006.
- Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004;134:1583S–7S.
- Spillane M, Emerson C, Willoughby DS. The effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performance. Nutr Health. 2012;21:263–73.