There are dozens of fitness supplements available on the market, and new ones hit the market all the time. The companies that manufacture these supplements have great marketing and promote their products quite well.
The question is whether we actually need these supplements or if they are just trying to make money off of people buying into their promises.
EAA vs. BCAA is a popular debate topic, as EAAs contain nine essential amino acids (hence the name EAA) while BCAAs only contain three.
Remember that all BCAAs are EAAs, but not all EAAs are BCAAs. We will discuss this thoroughly in the article and do a detailed comparison of BCAAs vs. EAAs to understand which one is better for your health, workout progress, muscle building, and recovery.
EAA vs BCAA: Differences and Similarities
Recently, BCAAs and EAAs have become quite popular, and a lot of weightlifters and beginners have started taking them. We already have popular supplements like pre-workouts and creatine.
Are EAAs or BCAAs more effective compared to them? Is there really a need to take BCAAs and EAAs? Can we do without them, or do they actually offer any value?
We already mentioned that all BCAAs are EAAs, but not all EAAs are BCAAs. BCAAs contain three essential amino acids: leucine, isoleucine, and valine. On the other hand, EAAs contain nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Firstly, understand that all essential amino acids are obtainable naturally. If you already have a good, protein-rich diet, supplementing with BCAAs or EAAs won’t do much. There are some instances where taking either of them can make sense, but as a rule, if you eat a healthy diet, your body won’t be deprived of or lacking essential amino acids.
If you are just starting out with supplements, we would advise first trying creatine or a pre-workout (with creatine and as few ingredients as possible).
Let’s break down both BCAAs (Branched-Chain Amino Acids) and EAAs (Essential Amino Acids) and present the key differences.
BCAAs (Branched-Chain Amino Acids)
- Composition:
- BCAAs contain three essential amino acids: leucine, isoleucine, and valine.
- Function:
- Leucine: It helps build muscle protein.
- Isoleucine: Supports energy production and regulating blood sugar levels.
- Valine: Also helps with energy production and aids in recovery.
- Benefits:
- Muscle Protein Synthesis: Leucine is known to be superior among all three amino acids, as it triggers muscle growth.
- Energy Production: BCAAs are mostly taken before exercise as it provides a quick energy source.
- Reduced Muscle Soreness: BCAAs can help with muscle soreness.
- Fatigue Reduction: Can reduce exercise-induced fatigue.
- Metabolism:
- BCAAs are metabolized in muscle tissue, making them available during physical activity.
- Usage:
- BCAAs are mainly taken an hour before a workout. They can be beneficial when working out early in the morning, as it is hard for some to have a meal that early.
EAAs (Essential Amino Acids)
- Composition:
- EAAs contain nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
- Function:
- Histidine: Repairs damaged tissues, helps with growth and makes new blood cells.
- Isoleucine: Supports energy production and regulating blood sugar levels.
- Leucine: May help with increasing muscle mass, decrease inflammation and aid in recovery.
- Lysine: Helps with the formation of collagen, which is important for bone health and connective tissues.
- Methionine: Improves insulin resistance, reduces inflammation, fibrosis, and is good for bone health.
- Phenylalanine: Decreases appetite and is used to treat obesity.
- Threonine: Maintains proper protein balance in the body.
- Tryptophan: Helps with mood and regulates your sleep.
- Valine: Helps with energy production and aids in recovery.
- Benefits:
- Protein Synthesis: EAAs provide a complete profile for protein synthesis.
- Tissue Repair and Growth: EAAs are important for growth and tissue repair.
- Metabolism:
- EAAs are metabolized in the liver, but also in muscle tissue.
- Usage:
- EAAs are a dietary supplement used by fitness enthusiasts. They ensure that we consume a complete amino acid profile in our diet.
Key Differences
- Number of Amino Acids: BCAAs contain only three amino acids, whereas EAAs contain nine.
- Specific Functions: BCAAs target muscle energy and recovery, while EAAs support a broader range of bodily functions and protein synthesis.
- Supplementation Purpose: BCAAs and EAAs are mainly consumed to mitigate the risks of injuries, aid in recovery, and build muscle mass. BCAAs and EAAs can be taken pre-workout, post-workout, as well as during your workout.
In summary, there are some differences between BCAAs and EAAs. A lot of people love drinking them during their workouts, instead of a protein shakes, as BCAAs and EAAs have good flavoring and people really enjoy that.
BCAAs focus on muscle energy and recovery, while EAAs provide a complete set of essential amino acids. If we had to choose one of them to use as a supplement, we would need to answer a few questions:
- What Does Your Diet Look Like? – Do you consume enough protein during the day? Do you hit your calorie and protein goals?
- Do You Use Whey Protein/Pre-Workout or Creatine? – BCAAs and EAAs became popular in 2015 when some major fitness influencers started promoting them. Now, the question is whether we really need them. Doesn’t whey protein offer the same benefits?
- Intensity of Your Workouts – Are you an athlete? Do you work out every day, completing intense workout sessions with heavy lifting involved? If you have to train a lot and burn a lot of energy, it might make sense to start supplementing.
Both BCAAs and EAAs are obtained from natural food sources like red meat, poultry, and seafood. If we already take something as simple as whey and eat a somewhat normal diet, do we need to spend more money on something that offers little to no benefits?
BCAAs and EAAs are understudied supplements, and there is minimal or no evidence to support their effectiveness in terms of progress, athletic performance, and recovery.
If you are not meeting your daily protein goal, it makes sense to start supplementing with either of these, but you can also achieve somewhat similar results by supplementing with whey protein.
The majority of places that promote BCAAs and EAAs are the ones that sell them, so they will not discuss the ineffectiveness of the products. In the debate of BCAA vs. EAA, it is hard to choose a winner as many factors play an important role.
Since EAA provides a full amino acid profile, we need to be mindful not to oversupplement as we will be obtaining essential amino acids from our regular diet. Oversupplementing can cause health issues that can be both significant and insignificant.
Sides Effects of EAAs
There are many problems that can arise from supplementing with EAAs.
First of all, many users have reported an initial boost in energy, which gradually disappeared and caused symptoms like low-grade insulin resistance and metabolic syndrome.
EAAs can cause bloating and give a puffy/fluffy appearance. A recent study has also shown that supplying leucine and limiting isoleucine can improve metabolic health.
Remember that EAAs are understudied, and there aren’t many reliable sources that report their effectiveness. Moreover, relying on pill/powder form sources for our nutrition is a bad idea.
As you already know, EAAs can come in powder, capsule, or tablet forms. You may purchase your supplement from a reliable brand, but you still don’t have control over the product quality. Some EAAs can be manufactured in a lab from synthetic sources rather than natural ones.
It is much safer and healthier to try to eat a healthy, protein-rich diet and obtain your essential amino acids from there. Note: If you are a vegan, it might make sense to take EAAs as it can be a bit harder for vegans to have a complete amino acid profile.
Side Effects of BCAAs
We have the same issue with BCAAs. Their effectiveness is also underreported, and when comparing BCAAs to EAAs, it’s still hard to say which one is better for your health and performance.
For example, if product A (BCAA) and product B (EAA) offer the same benefits, but product B has some extra benefits, it doesn’t necessarily mean product B is a better choice over product A.
BCAAs are effective if consumed pre- or during workouts, as they help with recovery. However, consuming protein pre- or during workouts has the same effect. Consequently, it is better to focus on eating healthily instead of supplementing with BCAAs, as they can cause nausea, bloating, and diarrhea.
On top of this, in rare cases, high doses of BCAA can lead to obesity and increased insulin resistance.
BCAA vs EAA: Which One Should I Take?
If we had to choose between BCAA and EAA, the recommended supplement would be BCAA. If you are struggling to maintain a good diet and can’t hit your daily protein goal, supplementing with BCAA can be effective.
Please note that whey protein also includes the nine essential amino acids, the same as EAA (including the three amino acids from BCAA). This raises the question: do we actually need BCAA or EAA, or are whey protein and creatine much better choices?
If you have enough money to spend and enjoy the taste of BCAAs or EAAs, it’s totally okay to purchase either of them. On the other hand, if you are on a budget and are looking for the right supplement, consider purchasing whey protein or creatine over EAAs and BCAAs.
When Should I Take EAA or BCAA?
A lot of people love taking them during their workouts as the supplements taste good and have nice flavoring. As for their effectiveness, BCAAs and EAAs are good to be taken both pre- and during workouts.
You can also take them post-workout, so there are no limitations in this sense. We would advise taking them 30-60 minutes before your workout to ensure sustained energy to your muscle cells.
Supplements like BCAA and EAA are useful if you work out early in the morning and don’t have enough time to prepare a proper meal.
Conclusion
BCAAs and EAAs have become quite popular, and many professional bodybuilders have started promoting them. These supplements are somewhat effective, as documented by the people who use them. Still, both supplements are understudied, and only a handful of studies have shown somewhat concrete evidence.
If we had to choose between BCAAs and EAAs, our recommendation would be BCAAs, as they have fewer ingredients and are considered safer. On a side note, consider supplementing with whey protein instead of BCAAs and EAAs, as whey protein also contains the nine essential amino acids found in both BCAAs and EAAs.
The ultimate choice for supplements is creatine, as it is the most studied, well-documented, and truly effective super supplement. When purchasing any supplement, be mindful of the quality. Try to purchase the highest quality possible and make sure to read the label to see whether it is derived from organic sources and contains no additional ingredients.