Muscle growth, recovery and fitness - this is what amino acids EAA and BCAA help with in our bodies. Touted as the building blocks of our bodies, amino acids are essential for various processes in our bodies, as well as immunity building and mood regulation. Essential Amino Acids (EAA) and Branched-Chain Amino Acids (BCAA) are crucial to stay fit. Both of these come with their distinct features and benefits and cannot be used interchangeably. Therefore, choosing the right fitness supplement for these amino acids, is essential. If you are also wondering about the difference between BCAA and EAA, read on to learn more about these amino acids, their differences, what to choose and why.

What are amino acids?

Amino acids are the building blocks of proteins in the body. “They play a crucial role in various biological processes, including protein synthesis, hormone production, and neurotransmitter function,” explains dietician Kejal Shah. There are 20 different amino acids each with a unique structure and function, and they are necessary for overall health and wellbeing, states a research paper, published by the National Institutes of Health. Out of these, nine amino acids are classified as essential amino acids or EAA, as they cannot be synthesized by our bodies. Three EAAs come with their special characteristics and are called branched-chain amino acids or BCAA states this study, published in Animal Nutrition.

What is EAA?

EAA stands for Essential Amino Acids. “These are a group of amino acids that are essential for human health and must be obtained through the diet, as the body cannot produce them on its own. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine,” says Shah. These amino acids are crucial for protein synthesis, muscle growth, and overall health. Consuming foods that are rich in essential amino acids is important for maintaining proper nutrition and supporting various bodily functions. A study, published in Nutrition & Metabolism, states that EAA increases muscle protein synthesis, as well as recovery of muscle function. The natural sources of EAA include poultry, fish eggs, dairy and soy.

What is BCAA?

BCAAs stand for Branched-Chain Amino Acids. “They are a group of three essential amino acids with a branched molecular structure: leucine, isoleucine, and valine. BCAAs are important for protein synthesis and muscle growth, as they play a key role in promoting muscle recovery and reducing muscle soreness after exercise,” explains Shah. These amino acids are also used as a source of energy during intense workouts and can help improve exercise performance. Many athletes and fitness enthusiasts take BCAA supplements to support muscle growth, recovery, and overall athletic performance. A Journal of Nutrition study suggests that BCAA give energy during exercise, as they are broken down in the muscles, rather than the liver. BCAA is found in milk, cheese, nuts and seeds.

BCAAs help to prevent muscle breakdown and promote muscle preservation. Image courtesy: Freepik

Benefits EAA and BCAA

Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs) offer several benefits for overall health, fitness, and athletic performance. Here are some of the key benefits of using EAAs and BCAAs:

Benefits of Essential Amino Acids (EAAs)

1. Muscle protein synthesis

EAAs are crucial for protein synthesis, which is essential for muscle growth, repair, and recovery. A study, published in Frontiers, observed that muscle protein FSR increased by 0.058 percent per hour over 3 hours, after the consumption of EAAs. This increase was 80 per cent because of EAA consumption.

2. Supports workout performance

Consuming EAAs before or during exercise can help delay fatigue, improve endurance, and enhance exercise performance. A study, published in the Journal of the International Society of Sports Nutrition, states that EAAs can help with skeletal muscle maintenance and performance.

3. Supports recovery

EAAs help reduce muscle damage and soreness after intense workouts, leading to faster recovery and muscle repair. A study, published in the Journal of the International Society of Sports Nutrition, suggests that EAAs stimulate muscle protein synthesis, and this is required to replace degraded or damaged muscle protein, and this can enhance functional performance.

4. Supports overall health

EAAs are important for various biological processes in the body, including hormone production, neurotransmitter function, and immune system support.

Benefits of Branched-Chain Amino Acids (BCAAs)

1. Muscle Building

BCAAs, especially leucine, are known for their role in stimulating muscle protein synthesis and promoting muscle growth. A study, published in Hypertension, states that Leucine has the biggest impact on your body’s ability to build muscle proteins.

2. Reduces muscle soreness

BCAAs can help reduce muscle soreness and fatigue, allowing for faster recovery after intense workouts.

3. Energy source

BCAAs can be used as a source of energy during exercise, particularly during endurance or high-intensity training sessions. A study, published in the Journal of Human Kinetics, observed that 20g of BCAA consumption in 400ml of water and 200ml of strawberry juice, one hour before a workout, led to participants getting exhausted much later.

4. Supports muscle preservation

BCAAs may help prevent muscle breakdown and promote muscle preservation, especially during periods of calorie restriction or intense training. A study, published in ISNR Nutrition, observed that participants who had BCAA supplements had 33 per cent lower muscle soreness than those who had the placebo.

Overall, both EAAs and BCAAs are beneficial for supporting muscle growth, recovery, exercise performance, and overall health. “Incorporating these amino acids into your diet or supplementation routine can help optimise your fitness goals and enhance your overall well-being,” says Shah.

Side effects of EAA supplements

EAA supplements are generally safe for most people when taken in recommended doses. But there are potential side effects, especially if over-consumed.

Taking high doses of EAAs can sometimes cause gastrointestinal discomforts, such as bloating, stomach cramps, nausea, or diarrhoea.In rare cases, some individuals may experience allergic reactions to specific amino acids in EAA supplements, resulting in symptoms like itching, swelling, or difficulty breathing.

Certain amino acids in EAA supplements may interact with medications, such as levodopa, which is used to treat Parkinson's disease, potentially affecting their effectiveness.

Some EAAs, especially histidine, may contribute to increased histamine levels in the body, potentially exacerbating symptoms of allergies or asthma in susceptible individuals. Consuming excessive amounts of EAAs or protein supplements over a long period may put a strain on the kidneys, particularly in individuals with preexisting kidney conditions.

Side effects of BCAA supplements

BCAA supplements are generally considered safe for most people when taken in appropriate doses. However, there are potential side effects that may occur, particularly if consumed in excessive amounts or under some specific circumstances.

• Just like EAAs, high doses of BCAAs can also lead to bloating, diarrhoea, or stomach cramps.
• Excessive consumption of BCAAs may disrupt the balance of other amino acids in the body, potentially affecting protein synthesis and overall amino acid metabolism.
• BCAA supplementation, particularly leucine, may impact insulin sensitivity in certain individuals, potentially affecting blood sugar levels. Therefore, people suffering from diabetes need to be very careful.
• BCAA supplements could interfere with certain medications, and have an impact on their absorption or efficacy. It is important to talk to your doctor before combining BCAAs with other medications.
• Individuals with specific health conditions, such as ALS (Amyotrophic Lateral Sclerosis), maple syrup urine disease, or certain liver problems, should use BCAA supplements cautiously and consult with a healthcare professional.

EAA and BCAA are present as supplements in the form of capsules, powders as well as liquids. Image courtesy: Freepik

BCAA and EAA, which one is better and why?

The effectiveness of BCAAs and EAAs depends on your goals and needs. BCAAs are beneficial for muscle preservation, workout performance, and reducing muscle soreness. They contain leucine, isoleucine, and valine and are commonly used by athletes and fitness enthusiasts.

On the other hand, EAAs, which include all nine essential amino acids, play a crucial role in protein synthesis, muscle growth, and overall health. They support various biological functions and are essential for individuals with increased amino acid needs.

How to have BCAA and EAA supplements?

BCAA and EAA supplements are available in powder, capsule, and liquid forms. “You can incorporate them into your routine by mixing powder with water or adding it to drinks, taking capsules with water, or consuming liquid supplements directly. You should take these around workouts for optimal benefits, and follow recommended dosages based on your goals and fitness levels,” says Shah. Choose high-quality products from reputable brands and consult with a healthcare professional if you have any health concerns.

Summary

Both BCAAs and EAAs can be valuable supplements, so consider your specific goals and dietary habits when choosing between them. BCAAs are ideal for muscle-focused benefits, while EAAs offer a broader spectrum of essential amino acids for overall health and well-being. Consult with a healthcare professional or nutritionist for personalized advice.

Read Also: 6 exercises to protect your joints as you age