If you exercise, there is a good chance you have heard about BCAAs (branched-chain amino acids). These are part of the nine essential amino acids (EAAs) that must come from our diet because the body can’t create them. Coming in a mixable powder form, it is easy to get these into our diet. Just toss a scoop into a shaker bottle and go!

Now I know it all sounds groovy, but studies have shown that BCAAs only supply three of the nine EAAs and a lack of the remaining aminos can result in poor health, loss of physical performance, and a lack of muscular growth and repair. So let’s get into what these are and why we need them so we can focus on better wellness, improved strength, and more mass! 

ESSENTIAL AMINO ACIDS 101

  • There are nine essential amino acids (EAAs) total
  • EAAs can’t be converted down from other forms of amino acids
  • Used in all systems of the body for a multitude of functions
  • Can be taken at any time and are beneficial regardless of timing
  • Essential means we cannot produce them inside our bodies so we must get them from our diet

The Nine EAAs are:

  • Leucine*
  • Isoleucine*
  • Valine*
  • Histidine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan

BRANCHED CHAIN AMINO ACIDS 101

  • There are three branched-chain amino acids (BCAAs) total 
  • BCAAs are also EAAs *bolded with asterisks above*
  • Shown to prevent muscle loss (catabolism) when taken pre and intra-workout
  • Shown to increase muscle repair and growth when taken post-workout

SHOULD YOU SUPPLEMENT WITH BCAAs OR EAAS?

If you aren’t sure whether EAAs or BCAAs are the right supplements for you, take time to look at your goals and determine what you want to get out of the amino profile before deciding to incorporate EAA or BCAA supplementation into your regimen. 

CONSIDER YOUR DIET 

2017 research study and comparison of herbivorous (plant only) diet regimens to omnivorous (feeding on both plant and animal) and the effects on the amino acid profiles. Results showed the plant only diet caused a sudden decrease, within 48 hours, of total BCAAs and EAAs. Concluding that plant-based protein diets are inferior to those, including both plant and animal-based protein sources. This further supported the notion that plant-based protein diets are inferior to whey protein diets due to the lower levels of leucine and the BCAA profiles. In this case, supplementation with both BCAAs and EAAs would ensure you have an enrichment of leucine to support your body’s needs.    

CONSIDER YOUR TRAINING AND EXERCISE

In strength and endurance training, exercise-induced muscle damage occurs. The supplementation of BCAAs has been studied and shown to reduce the effects of muscle soreness following exercise and training while boosting the potential for muscle protein synthesis (MPS). Although it remains an ongoing debate, whether BCAA supplementation alone is enough, results from a multitude of studies demonstrate that a diet higher in protein with the use of BCAA supplementation can complement and improve muscle recovery and repair. 

If we put it all together, studies and findings say sure, maybe, yes to BCAA use. Take a closer look, and they give an underlying hint that to maximize muscle-building potential, we should be supplementing with both EAAs and BCAAs. All nine of the EAAs will support MPS, the process in which protein is produced to repair muscle damage while opposing muscle protein breakdown (MPB), which results in the loss of protein due to exercise. This also makes their use a great option when recovering from an injury or over-training! 

BENEFITS OF BCAAS AND EAAS

Now, let’s look at some of the benefits EAAs and BCAAs provide.  

  • Boost muscle protein synthesis (MPS) and provide anti-catabolic effects 
  • Increase and support immune function and health
  • Reduce muscle soreness and muscle fatigue
  • Improve and increase muscle repair
  • Support a healthy mood and provide better sleep (thank you tryptophan)

BCAA and EAA supplementation can be hard to understand but don’t worry, we got you! Please reach out today for some professional insight on brands, dosing, and proper supplementation timing. 

Questions or Comments? Give me a shout via email to [email protected]