Two types of amino acid supplements that often get compared are branched-chain amino acids (BCAAs) and essential amino acids (EAAs). This article will explore the differences between BCAAs and EAAs and determine which supplement is better for your needs.
First, proteins are composed of amino acids, nine of which cannot be synthesized by the body and need to be ingested.
BCAAs consist of three of the nine essential amino acids, whereas, EAAs consist of all nine essential amino acids!
BCAAs: Leucine, Isoleucine, and Valine.
EAAs: histidine, isoleucine, leucine, lysine, methionine + cysteine, phenylalanine + tyrosine, threonine, tryptophan, and valine.
This means that EAAs provide a more complete source of protein, supporting a wider range of bodily functions.
What are the effects of BCAAs and EAAs?
Primarily, BCAAs are known to have a direct stimulatory effect on energy production during exercise and promote muscle protein synthesis and tissue repair.
For example, a study concluded that supplementing with BCAA's promoted greater fatigue resistance and enhanced lipid oxidation during exercise in glycogen-depleted subjects(1). This is likely due to the fact that BCAA's are primarily metabolized in the muscles, where they can be used as a source of energy during exercise and spare the use of muscle glycogen.
Furthermore, leucine, one of the BCAAs, promotes maximum rates of protein synthesis during recovery as it stimulates the mTOR pathway(2). Leucine and valine another amino acid included in BCAAs improve muscle repair and recovery. EAAs, on the other hand, are recognized to play a role in immune function, and neurotransmitter synthesis, as well as promoting tissue repair, and muscle protein synthesis.
For instance, a study summarized the research on amino acids specifically cysteine which is included in EAA supplements in supporting immune function. They discussed the importance of EAAs for the production of immune cells and antibodies, as deficiencies may lead to impaired immune functions(3).
Also, EAAs consist of Phenylalanine and tyrosine which constitute the two initial steps in the biosynthesis of dopamine(4). Thus, optimizing EAAs through supplementation may improve neurotransmitter synthesis.
As EAAs consist of the three amino acids in BCAAs, which supplement better improves muscle protein synthesis and tissue repair?
There are some studies that indicate EAA supplementation leads to greater increases in protein synthesis which may be due to the fact that the other six EAAs, not present in BCAAs are also necessary for optimal muscle protein synthesis(MPS).
For example, a study compared BCAA and EAA supplementation on MPS in humans after resistance exercise. They found that while BCAA supplementation alone did increase MPS, EAA supplementation led to even greater increases(5).
Also, rapidly digested proteins that contain high proportions of EAAs and adequate leucine may help offset muscle damage and promote recovery(6). This shows that EAAs with the presence of the additional 6 essential amino acids and leucine leads to more beneficial effects.
Why do EAAs not have the same direct stimulatory effects as BCAAs?
The effects of the two supplements differ due to the presence of the other six EAAs and the different compositions of amino acids in each supplement.
BCAAs are primarily metabolized in the muscles hence the direct stimulatory effect, whereas, EAAs are metabolized throughout the body, thus, while BCAAs may provide a quick source of energy during exercise, EAA supplements provide a complete source of amino acids supporting overall energy metabolism which can indirectly support energy production.
Are EAA or BCAA supplementation needed to ingest the essential amino acids your body cannot synthesize?
There are various studies indicating different optimal protein intakes which range from 1g per kg for sedentary adults(7) and 1.2g to 2.4g per kg for physically active adults(8,9,10).
This can be accomplished by eating a whole food diet that includes meat, seafood, poultry, eggs, and dairy products for omnivores which will ensure you are intaking enough essential amino acids in your diet.
For vegans, a combination of plant-based protein sources like beans, nuts, and certain grains is needed OR supplementing with vegan protein powders, including a combination of brown rice and pea protein or solely with hemp protein will ensure you are intaking enough EAAs in your diet.
Why supplement with EAAs or BCAAs when this can be obtained through a whole-food diet?
Supplementation with EAAs or BCAAs is a practical way of ensuring that adequate intake of essential amino acids is obtained whilst minimizing caloric intake.
Which would you recommend?
With adequate protein intake from whole foods, we would not recommend either of these products.
However, if you are lacking protein intake from whole foods or with the addition of protein powders then we would recommend taking EAAs ensuring you are ingesting sufficient amounts of essential amino acids in your diet. Also, as EAAs consist of the amino acids in BCAAs we believe this supplement gives you more bang for your buck!
Although, due to BCAA's direct stimulatory effects thus giving you more energy during your workout or endurance-type activities, we would recommend BCAAs as an intra-workout supplement.
Overall, both products taste great, so if you are sick of drinking water and got some money to waste, then these products may come in handy! They are also good replacements for sugary intra-workout drinks.
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Also, all content contained within this article is for informational purposes only and is not intended to substitute the advice, diagnosis, or treatment from a qualified medical professional.
References
(1) Gualano, A B et al. “Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion.” The Journal of sports medicine and physical fitness vol. 51,1 (2011): 82-8. [PubMed]
(2) Layne, E N et al. "Leucine regulated translation initiation of protein synthesis in skeletal muscle after exercise". The Journal of Nutrition, vol 136, 2 (2006): 533-537. [Link]
(3) Li, Peng et al. “Amino acids and immune function.” The British Journal of Nutrition vol. 98,2 (2007): 237-52. [Link]
(4) Lou, H C. “Dopamine precursors and brain function in phenylalanine hydroxylase deficiency.” Acta Paediatrica (1992). Supplement vol. 407 (1994): 86-8. [PubMed]
(5) Jackman, Sarah R et al. “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans.” Frontiers in physiology vol. 8,7 (2017): 390. [PubMed]
(6) Jäger, Ralf et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” Journal of the International Society of Sports Nutrition vol. 14 (2017): 20. [PubMed]
(7) Elango, Rajavel et al. “Evidence that protein requirements have been significantly underestimated.” Current opinion in clinical nutrition and metabolic care vol. 13,1 (2010): 52-7. [PubMed]
(8) Thomas, D Travis et al. “American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.” Medicine and science in sports and exercise vol. 48,3 (2016): 543-68. [PubMed]
(9) Morton, Robert W et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British journal of sports medicine vol. 52,6 (2018): 376-384. [PubMed]
(10) Antonio, Jose et al. “The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.” Journal of the International Society of Sports Nutrition vol. 11 (2014) 19. [PubMed]
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