Everyone knows getting in shape takes hitting the gym and having a suitable diet. But once you set your heart on taking your workouts seriously, you will probably want to use supplements to enhance your results.
Some of the most efficient ones are considered amino acids, but whether it should be BCAA vs. EAA - it is a cause of some confusion on the market.
Most protein powders contain BCAAs or EAAs. However, many people find themselves at a crossroads when choosing the most suitable option. While most of them have properties to help you build muscle, gain strength, and boost your athletic performance, it is quite difficult to determine what will actually work for your personal gains.
A clear and straightforward comparison between amino acid types can help you acknowledge the differences. Moreover, you can understand exactly what you need to achieve your desired goals. For that purpose, I have created a compact list of all the features of BCAA and EAA. Going through it will enable you to make the right choice.
BCAA and EAA - What Are They?
When you aim to get in shape and build muscle, protein intake is first considered. This must be no news to you because everyone knows how protein is important as well as its function in our bodies.
Namely, dietary protein is responsible for building muscle mass and helps your body get toned. That is why bodybuilders and athletes prioritize consuming protein, either from food or supplements, in their routines.
There are 20 standard amino acids that are commonly found in dietary proteins. These amino acids can be classified into two main categories: essential amino acids and non-essential amino acids.
Essential amino acids are those that the body cannot produce on its own and must be obtained through the diet. On the other hand, non-essential amino acids can be synthesized by the body itself. More precisely, 9 out of the 20 amino acids are considered essential. In other words, essential amino acids are a must for gaining mass and muscle building.
It is well-known that working out goes hand in hand with proper nutrition for the best results. This is where EAAs show their potential and help you achieve your goals.
Among the nine essential amino acids are valine, histidine, lysine, phenylalanine, leucine, isoleucine, tryptophan, methionine, and threonine, which are responsible for synthesizing new muscle protein.
Over time, this can translate into an increase in muscle mass. So, when you have a particular fitness goal, it is necessary to consume these amino acids daily. Foods known to contain them are eggs, meat, fish, and dairy.
How Do BCAAs and EAAs Work?
This is where supplements come in handy. There are different types of supplements, and they can be beneficial for overall well-being.
Branch-chained amino acids (BCAAs) refer to three specific amino acids: leucine, isoleucine, and valine. These amino acids are called "branched-chain" due to their unique chemical structure that includes a branched side chain.
From a muscle perspective, BCAAs are noteworthy because unlike most other amino acid, BCAAs are metabolized primarily in skeletal muscle rather than the liver, Because of their metabolism in our muscles during exercise, most athletes and bodybuilders tend to use BCAAs.
However, some experts suggest using EAAs instead of BCAAs. The main reason is that branched-chain amino acids include only three of the essential acids. While BCAAs (leucine, valine, and isoleucine) are a subset of EAAs, EAAs include all nine essential amino acids required by the body.
All amino acids, including BCAAs, are needed for the synthesis of new proteins. Leucine, one of the BCAAs, plays a key role in initiating muscle protein synthesis, but the presence of all essential amino acids is crucial for the completion of the protein synthesis process.
BCAAs are used because they can aid in the repair and remodeling of our muscles, so bodybuilders tend to take BCAA supplements regularly to replenish what is lost during exercise.
Considering both BCAAs and EAAs come with their set of advantages, the choice between the two has become quite hard. If you are having the same dilemma, you are not the only one. BCAA vs. EAA is a common discussion that raises a lot of questions.
Branched-chain amino acids have not gained popularity in vain. They may contain only three of the essential amino acids, but they can be quite powerful for our bodies. Athletes have been using them for years and have seen great results.
People who tend to do intense exercise sessions regularly experience great benefits from BCAA supplements since they reduce muscle soreness. Branched-chain amino acids can protect the muscles from damage and ensure fast recovery.
Nowadays, some experts recommend the use of EAA supplements rather than the branched-chain counterpart for several reasons. Although they may have similar features, essential amino acids come with unique benefits:
One of the main EAA benefits is that they can influence muscle growth due to the stimulation of muscle protein synthesis to a greater extent than BCAAs. Additionally, they can offer protection of the muscle, prevent muscle breakdown, and ensure fast recovery.
Our bodies need the nine essential amino acids daily, and EAAs can ensure that your body gets enough protein. Simply put, EAAs promote a healthy diet balance.
BCAA vs. EAA - What Sets Them Apart?
In the BCAA vs. EAA comparison, you can see that they have many similar features. When you look at their benefits, you can easily get confused and question which one to get for yourself. But you can clearly understand what sets them apart by taking a closer look. Even though the differences are not that visible, they are present and can impact your results.
For instance, BCAA supplements are known to be excellent when it comes to promoting muscle repair and recovery. They contain three essential amino acids, which make them perfect for athletes and people whose fitness goal is performance-related.
On the other hand, essential amino acids include nine out of 20 acids that build up protein, all of which are important for a balanced lifestyle. Namely, EAAs have a significant role in muscle protein synthesis. Muscle protein synthesis involves complex signaling pathways.
Leucine, as a BCAA, activates the mTOR pathway, a crucial signaling pathway for protein synthesis. However, other essential amino acids contribute to different steps of the protein synthesis process. The balanced presence of all EAAs is thought to support a more comprehensive and effective muscle protein synthesis response.
Should You Go for BCAAs or EAAs?
EAA supplements are now becoming popular because research has shown that they can be beneficial both for fitness goals and overall well-being. They provide better support when it comes to performance and muscle health.
In contrast, BCAA supplements are efficient when your focus is solely on muscle repair and recovery.
Still, it is always up to you to make the choice. The correlation between BCAAs and EAAs can only serve you to make the pick that suits your needs. Their differences and similarities are the only factors that can help you make the right choice.
Although the BCAA vs. EAA concept raises a lot of discussions and questions, it is a helpful way to determine what you need. By being informed about their features, you can decide your needs well. Ultimately, it is your choice to make, and you are the one that knows best for yourself!
For more valuable tips on diet and exercise, please check out our other blogs.
Read More Blogs: