Chances are, you've experienced what it's like to get in a kick-butt workout that makes you proud only to find yourself hobbling about with crippling sore muscles the next day. Enter amino acids. Also known as the building blocks for protein, amino acids are essential for muscle building and recovery.There are 20 amino acids, but our body can make 11 of them on its own. That leaves 9 amino acids that we must obtain from our diet. These are known as essential amino acids. Of the essential amino acids, 3 contain a branching chemical structure different from the rest. These have become popular for their benefits when it comes to gaining muscle mass but what is the difference between the two [1]?
The biggest difference between EAAs and BCAAs is that EAAs contain all 9 of the amino acids your body requires you get from diet and BCAAs are only 3 of the essential amino acids singled out for their specific chemical structure. While studies have found taking BCAAs helps increase muscle protein synthesis, other studies have found a higher benefit in taking EAAs, such as that from a whey protein because it contains all 9 of the building blocks for protein needed to build muscle [7, 8].
For those who are vegan, vegetarian, or simply struggle to get enough protein in their diet, taking an EAA may be best for you. Building muscle requires more protein. Although taking a BCAA supplement will not hurt, an EAAs will ensure you are getting the BCAAs along with the other 6 essential amino acids you may not be getting enough of with food alone.When choosing an essential amino acids supplement, be sure to choose one from a trusted company that provides high-quality ingredients without added sugars and artificial preservatives, such as Naked Nutrition's Naked EAAs. Before starting a BCAAs supplement, speak with your healthcare provider to make sure to choose a dose that is right for you.
What are Essential Amino Acids (EAAs)
Essential amino acids (EAAs) make up the 9 amino acids that our body requires from the diet. Amino acids are what are used to create proteins. You can find them in animal products such as meat, poultry, seafood, eggs, and dairy products. You can also find them in some plant products such as edamame, tofu, and tempeh. The 9 EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine [1].What are BCAAs (Branched-Chain Amino Acids)
Branched-chain amino acids contain a chemical structure that is branched down one side, hence the name. These specific essential amino acids are a popular dietary supplement for muscle growth and recovery because they are metabolized differently by the body. Most protein is metabolized in the liver while the branched chain is metabolized in the muscle. This is because it's believed it plays a role in energy production during exercise. You can typically find BCAAs in powdered form on their own or mixed with other supplement additives, such as whey protein [2].Of the essential amino acids, 3 are branched chains: isoleucine, leucine, and valine. BCAAs are commonly used to help boost muscle mass because of their ability to increase muscle protein synthesis, specifically the amino acid leucine. This is the process of creating muscle. BCAAs have also been found to help improve post-workout recovery time by decreasing muscle damage during exercise [3, 4, 5, 6].Difference Between EAAs vs. BCAAs
The biggest difference between EAAs and BCAAs is that EAAs contain all 9 of the amino acids your body requires you get from diet and BCAAs are only 3 of the essential amino acids singled out for their specific chemical structure. While studies have found taking BCAAs helps increase muscle protein synthesis, other studies have found a higher benefit in taking EAAs, such as that from a whey protein because it contains all 9 of the building blocks for protein needed to build muscle [7, 8].Who Should Take BCAAs
Most people can easily get all the essential amino acids they need from their diet. Therefore, those who consume a diet rich in protein likely only need a BCAA supplement to see improvement in their muscle growth and post-workout recovery. Taking in too much protein can be potentially harmful, especially for those with a history of kidney disease. High intakes of protein for a prolonged period can also result in bone mineral loss [9].Who Needs EAAs
For those who are vegan, vegetarian, or simply struggle to get enough protein in their diet, taking an EAA may be best for you. Building muscle requires more protein. Although taking a BCAA supplement will not hurt, an EAAs will ensure you are getting the BCAAs along with the other 6 essential amino acids you may not be getting enough of with food alone.When choosing an essential amino acids supplement, be sure to choose one from a trusted company that provides high-quality ingredients without added sugars and artificial preservatives, such as Naked Nutrition's Naked EAAs. Before starting a BCAAs supplement, speak with your healthcare provider to make sure to choose a dose that is right for you.Can I Take Both Together?
You can take both BCAAs and EAAs together and may even notice an improvement doing this over choosing one or the other. However, this is mostly impactful in those who don't consume adequate protein through diet alone and need an extra boost. If you already consume a high-protein diet, you might want to avoid taking both supplements together and aim for just a BCAA supplement. There is currently no recommended dose available for BCAAs.Final Thoughts
Whether you prefer to take BCAAs or EAAs, both can provide solid benefits when it comes to your workouts. If you are unsure which one to take, consider your exercise goals and current dietary habits. If you are unsure, reach out to your physician or a Registered Dietitian professional to find a supplement routine that works well for you. Categorized into General Health
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