EAA vs BCAA: Understanding the Best Amino Acids for Fitness and Recovery

December 02, 2023 9 min read

In the world of nutrition and fitness, Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs) are becoming household names. But what exactly are these compounds, and why are they so important? In this article, we’ll break down everything you need to know about EAAs and BCAAs, their role in our bodies, and how to choose the right supplement for your needs.

What Are Amino Acids and Why Do You Need Them?

Amino acids are the building blocks of protein that are essential to help your body function properly. From repairing tissue and building muscle to producing enzymes and hormones, your body relies on proteins to carry out a wide range of tasks.

There are 20 different types of amino acids, nine of which are essential amino acids.

Essential Amino Acids

Essential amino acids (EAAs) cannot be made by the body, meaning they must come from dietary sources. The nine essential amino acids– Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine– each play a crucial role in various bodily functions like muscle repair, serotonin production, tissue regeneration, collagen synthesis, hormone production, and more.

Therefore, it’s important to include protein-rich foods in your diet. Foods that contain all nine essential amino acids are called complete proteins. Beef, poultry, fish, eggs, soy, quinoa, and dairy are some examples of complete proteins. Foods that contain some, but not all, EAAs are considered incomplete proteins. Some examples of such foods include nuts, seeds, beans, and some grains.

The remaining eleven amino acids are produced by your body itself. These are called non-essential amino acids.

Non- Essential Amino Acids

Non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Some of these, like arginine, cysteine, glutamine, and tyrosine, among others are considered conditional amino acids, i.e., they’re only essential during illness or stress.

Breaking down the difference between BCAA and EAA

When it comes to amino acids for fitness, essential amino acids (EAAs) and branched-chain amino acids (BCAAs) are both worth discussing. EAAs include all nine essential amino acids, while BCAAs focus on three specific EAAs– Leucine, Isoleucine, and Valine–that focus on muscle recovery and growth.

While all BCAAs are EAAs, the reverse is not true. BCAAs are metabolised in the muscles as opposed to other amino acids which are metabolised in the liver. This means that BCAAs promote muscle protein synthesis, and enhance post-workout recovery. In this regard, BCAAs are especially beneficial during intense exercise and other high-intensity activities. Let’s delve deeper into EAA vs BCAA.

EAAs vs BCAAs

	Essential Amino Acids	Branched-Chain Amino Acids
Composition	EAAs are a group of nine amino acids that the body cannot synthesise on its own and must be obtained from the diet or supplements. These nine amino acids are: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine EAAs are essential for overall protein synthesis and various bodily functions.	BCAAs are a subgroup of EAAs and consist of three specific amino acids: Leucine Isoleucine Valine. These amino acids have a branched-chain structure, which gives them their name. BCAAs are also essential, meaning they cannot be produced by the body and must be obtained from the diet or supplements.
Function	EAAs play a broad role in protein synthesis, enzyme production, immune function, neurotransmitter synthesis, and more. They are involved in a wide range of physiological processes and are essential for overall health.	BCAAs are primarily involved in muscle protein synthesis and energy production. They are particularly important for athletes and individuals engaged in intense physical activities. Leucine, in particular, is known to stimulate muscle protein synthesis.
Use in supplements	EAA supplements typically contain all nine essential amino acids, including the three BCAAs (leucine, isoleucine, and valine). These supplements are designed to provide a complete profile of essential amino acids to support various bodily functions.	BCAA supplements specifically focus on the three branched-chain amino acids: leucine, isoleucine, and valine. They are often used by athletes and bodybuilders to support muscle growth, reduce muscle soreness, and improve exercise performance.
Food Sources	Animal Proteins: Meat (such as beef, chicken, pork, and lamb) Poultry (such as chicken and turkey) Fish (such as salmon, tuna, and trout) Eggs (particularly egg whites) Dairy products (such as milk, yoghurt, and cheese) Plant-Based Sources: Quinoa: A plant-based source that contains all nine essential amino acids. Soy and soy products: Tofu, tempeh, and edamame are good sources of EAAs. Legumes: Beans (e.g., black beans, kidney beans, and chickpeas) and lentils contain various essential amino acids. Nuts and seeds: Almonds, pumpkin seeds, and chia seeds are examples of nuts and seeds with EAAs. Grains: Some grains like wheat and oats contain moderate amounts of EAAs, although they are not as rich in essential amino acids as animal products or some plant-based sources. Dairy Alternatives: Plant-based milk alternatives fortified with protein can provide EAAs. Check the label for protein content. Combining Plant-Based Sources: While individual plant-based sources may lack certain essential amino acids, you can create a complete protein by combining different sources. For example, beans and rice together form a complementary protein that contains all nine EAAs. It's important to note that the amino acid profile of plant-based sources may not be as balanced as animal-based sources, so individuals following vegetarian or vegan diets should aim to include a variety of protein-rich plant foods to ensure they get a sufficient intake of all essential amino acids. Additionally, using EAA supplements can be an option for those who have specific dietary restrictions or need to ensure they are meeting their amino acid requirements.	Animal Proteins: Meat: Lean cuts of beef, chicken, turkey, pork, and lamb are good sources of BCAAs. Fish: Salmon, tuna, and trout are rich in BCAAs. Poultry: Chicken and turkey breast are high in BCAAs. Eggs: Egg whites, in particular, contain BCAAs. Dairy Products: Milk, yoghurt, and cheese contain BCAAs. Plant-Based Sources: Legumes: Beans (e.g., black beans, kidney beans, and chickpeas) and lentils contain moderate amounts of BCAAs. Soy and Soy Products: Tofu, tempeh, edamame, and soy protein products are good plant-based sources of BCAAs. Nuts and Seeds: Almonds, peanuts, and pumpkin seeds contain BCAAs, though in smaller amounts compared to animal products and soy. Dairy Alternatives: Some dairy alternatives like soy milk, almond milk, and others fortified with protein may also provide BCAAs. Grains: Grains are generally not very high in BCAAs, but they can contribute some. For example, brown rice contains small amounts of BCAAs. Protein Supplements: BCAA supplements are available in the form of powders or capsules, which can be used to increase BCAA intake, especially for athletes and those with specific dietary needs.

The Role of EAAs (Essential Amino Acids)

Protein synthesis: EAAs are vital for muscle protein synthesis, providing all nine essential amino acids required for building and repairing muscles.
Muscle recovery: By aiding in protein synthesis, EAAs enhance muscle recovery post-exercise.
Energy production and metabolism: EAAs contribute to energy production and metabolic processes, which are crucial for active individuals.
Immune and nervous system support: EAAs affect immune function and nervous system health, promoting overall well-being.

The Role of BCAAs (Branched Chain Amino Acids)

Muscle preservation: BCAAs help prevent muscle breakdown, especially during exercise.
Reduces exercise-induced muscle damage: BCAAs are often used to minimise muscle soreness and fatigue after intense workouts.
Fast energy source: Unlike other amino acids, BCAAs are metabolised in the muscles rather than the liver, providing a quick energy source during physical activity.
Promotes lean muscle growth: BCAAs, especially leucine, stimulate muscle protein synthesis, supporting lean muscle gains.
Reduces fatigue: BCAAs can lower serotonin production in the brain, potentially reducing fatigue during prolonged exercise.

Benefits of EAAs over BCAAs

While BCAAs focus on three essential amino acids, EAAs provide all nine, giving them a more comprehensive advantage. While BCAAs can stimulate protein synthesis, they cannot complete the process alone. EAAs provide the complete set of amino acids necessary for optimal muscle protein synthesis, promoting better muscle repair and growth.

EAAs also support broader health functions like immune system strength, energy production, and metabolic balance, while BCAAs focus majorly on muscle protein synthesis.

How to Include EAAs and BCAAs in Your Diet

It’s not necessary to include amino acids in every meal, but it’s important to get a balance throughout your day. Including EAAs and BCAAs in your diet can be as simple as adding a variety of protein-rich foods. Animal proteins like lean meats, fish, eggs, and dairy are packed with all nine essential amino acids, making them great sources of EAAs and BCAAs. For those following a plant-based diet, options like soy, quinoa, legumes, nuts, and seeds are great protein sources.

However, it might not be possible to meet your daily protein intake through diet itself, especially if you’re maintaining a calorie deficit. If you’re an active individual, this protein requirement increases further. This is where protein supplements can help.

High-quality EAA and BCAA supplements provide a concentrated dose of essential amino acids and are a convenient way to fill any dietary gap without excessive calories. Usually, protein supplements come in the form of powders that can be used to make protein shakes, smoothies, and even delicious desserts.

Unflavoured amino acid supplements available at VPA can be mixed in just about anything. You can mix it in the flour of your bread, breakfast pancakes, oatmeal, and more, making it easy to consume essential amino acids throughout the day.

EAA vs BCAA: Which Should You Choose?

So the question arises: EAA vs BCAA, which is better? The answer ultimately depends on your fitness goals:

Goal: Muscle recovery and performance enhancement

If you're primarily focused on muscle building and workout recovery, a BCAA supplement might be your best choice.

Goal: Comprehensive nutritional support & overall health enhancement

If you're looking for overall health enhancement or have a limited intake of high-protein foods, an EAA supplement might be more suitable.

BCAAs help promote muscle growth, aiding quick recovery, and boosting athletic performance, but you cannot rely on them solely. For optimal results, BCAAs rely on other essential amino acids to sustain protein synthesis over time. Taking only BCAAs could leave muscles without the complete amino profile needed for repair and growth.

On the other hand, EAAs provide the full spectrum of amino acids, supporting not just muscle recovery but also overall health functions like energy balance, immune support, and mood regulation. Studies also indicate that a combination of BCAAs and EAAs can provide significant benefits.

How to Safely Use EAAs and BCAAs

While integrating EAA and BCAA supplements into your routine, you should be aware of how to use these effectively. Choosing high-quality supplements is a critical factor in ensuring safe usage. Opt for reputable brands that undergo third-party lab testing like VPA, one of the best EAA supplement providers. This guarantees the purity of the product. Moreover, the timing of your supplement intake can also affect its effectiveness. Consuming the supplements around your workout, especially right after exercising can help enhance muscle repair.

Stick to the recommended dosage as overconsumption can lead to potential health risks, such as impaired mood or disrupted metabolic functions. Remember, even the best EAA supplements must be complemented with a balanced diet and incorporating protein-rich foods to your diet is equally important. Lastly, it’s important to stay hydrated throughout the day to ensure effective absorption of these supplements.

Always consult with a healthcare provider to help guide your decision and ensure you're getting the optimal balance of amino acids to support your health and wellness goals.

Wrapping Up: EAAs and BCAAs in a Nutshell

n the end, understanding thedifference between BCAA and EAA involves appreciating the delicate balance of nutrition and supplementation. Both have a critical role to play in our bodies, providing the building blocks for proteins, supporting muscle growth and recovery, and playing a part in numerous physiological processes.

Whether you choose to supplement with EAAs, BCAAs, or both, remember that they are part of a broader health and wellness strategy. Always consider your overall diet, exercise routine, and lifestyle when making such decisions. And as always, consult with a healthcare provider to ensure you're meeting your nutritional needs in a safe and effective way.

FAQs

1. Is it better to take BCAA or EAA?

When it comes to EAA vs BCAA for muscle growth, both offer benefits, but the choice depends on your fitness goals. EAAs provide a complete amino acid profile, which promotes protein synthesis. If you are seeking specific benefits like muscle protein synthesis, BCAA may be a better choice.

2. Does EAA build muscle?

Yes, essential amino acids play a critical role in muscle building. They are necessary for muscle protein synthesis, which is the process where the body repairs and builds muscle tissue after exercise.

3. When should I take EAAs for optimal results?

For optimal results, take EAAs before, during, or immediately after your workout. Consuming EAAs around workouts can also help sustain energy and reduce fatigue.

4. Is it OK to take EAAs during workout?

Yes, it is perfectly acceptable to take EAAs during your workout. In fact, doing so can help maintain energy levels, reduce muscle breakdown, and enhance recovery.

5. Can I take EAAs and BCAAs together?

EAAs already contain BCAAs, but a combination can also be used.

6. How quickly do EAAs and BCAAs take effect?

EAAs and BCAAs typically begin to take effect within 30 minutes of ingestion. This rapid absorption allows them to support muscle recovery and promote protein synthesis, particularly when taken around workouts.

7. What are the recommended dosages for EAAs and BCAAs?

The recommended dosage of the supplements is provided on the products you buy. Typically, a scoop is anywhere between 15-30 grams.

8. Can EAAs and BCAAs benefit weight loss efforts?

Yes, both EAAs and BCAAs can support weight loss efforts by helping to preserve lean muscle mass during calorie deficits. When considering EAA vs BCAA for weight loss, it's important to note that both play a crucial role in maintaining a healthy metabolism. Additionally, these amino acids may aid in fat oxidation, helping to improve body composition.

9. Are there any side effects to EAAs or BCAAs?

Generally, EAAs and BCAAs are safe for most people. However, high doses can lead to gastrointestinal discomfort, nausea, or diarrhoea. So it's important to stick to recommended dosages to avoid any side effects.

10. Who should avoid EAAs and BCAAs?

Individuals with specific medical conditions, particularly those affecting the liver or kidneys, may avoid EAAs and BCAAs. Pregnant and breastfeeding women should also consult a healthcare professional before consuming any supplements..