Essential Amino Acids (EAA) and BCAA: Usefulness, Differences and Benefits in Supplementation

Essential amino acids (EAA) and BCAAs are popular among athletes, as well as among the elderly or those on a diet, because they contribute to protein synthesis and the maintenance of muscle mass ^[1]. What is the difference between EAAs and BCAAs? Here is what the scientific literature says.

EAA vs. BCAA: what are the differences?

EAA (Essential Amino Acids): 9 amino acids that the body cannot produce — leucine, isoleucine, valine, lysine, methionine, threonine, tryptophan, phenylalanine, histidine ^[2].

BCAA (Branched-Chain Amino Acids): a subgroup of EAAs consisting of 3 branched-chain amino acids (leucine, isoleucine, valine), involved in muscle recovery ^[3].

BCAAs alone are not enough to maintain protein synthesis optimally over the long term; EAAs are more complete ^[4].

What are they used for?

EAA

• Stimulate muscle protein synthesis ^[5]
• May help preserve lean body mass while on a diet ^[6]
• Studied for supporting recovery in the elderly or malnourished individuals ^[7]

BCAA

• May reduce the sensation of muscle fatigue during exercise
• Studied for limiting post-workout muscle soreness ^[8]
• Leucine is a recognized trigger for muscle synthesis (mTOR pathway) ^[9]

When to take them?

• Before or during training for BCAAs
• After exercise or as a snack for EAAs

Products available on Pharmaplusfrance.store

• BCAA Amino-Hydrate 450g (Applied Nutrition)
• Amino Fuel, various flavors (Applied Nutrition)
• Amino K.E.M. EAA 464g, essential amino acid and electrolyte complex (Evogen)

Practical advice

• General guideline: 5 to 10 g of BCAA before or during exercise ^[3]
• General guideline for EAAs: 8 to 15 g/day ^[5]
• Combine with a protein source for increased effectiveness
• Follow the doses recommended by the manufacturer ^[10]

Conclusion

EAAs and BCAAs are two well-studied and complementary supplements. EAAs are more comprehensive for overall protein synthesis, while BCAAs are primarily studied for supporting physical exertion.

Scientific references

1. Wu G. Amino acids: metabolism and functions. J Nutr. 2009.
2. WHO/FAO/UNU. Protein and amino acid requirements in human nutrition. 2007.
3. Shimomura Y et al. Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr. 2006.
4. Tipton KD et al. Ingestion of essential amino acids stimulates muscle protein synthesis. Am J Physiol. 1999.
5. Volpi E et al. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein synthesis. Am J Physiol. 2003.
6. Katsanos CS et al. Effects of aging and protein intake on muscle protein synthesis. Am J Clin Nutr. 2006.
7. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people. Clin Nutr / J Am Med Dir Assoc. 2013.
8. Jackman SR et al. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. J Int Soc Sports Nutr. 2010.
9. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle. J Nutr. 2006.
10. EFSA. Tolerable upper intake levels for amino acids. 2019.

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