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

Essential amino acids (EAAs) and BCAAs are very popular among athletes, but also among the elderly, those who are tired, or those on a diet. Why? Because they play a fundamental role in protein synthesis, muscle mass maintenance, and physical performance ^[1] . But what is the difference between EAAs and BCAAs? What are their benefits, and when should you take them? Here's what the science says.

EAA vs BCAA: What are the differences?

EAA (Essential Amino Acids) : 9 amino acids that the body cannot produce. They must therefore be provided by food or supplements. These are: leucine, isoleucine, valine, lysine, methionine, threonine, tryptophan, phenylalanine, histidine ^[2] .

BCAA (Branched Chain Amino Acids) : a subgroup of EAAs, they include 3 branched-chain amino acids: leucine, isoleucine, valine. These are the ones most involved in muscle recovery and performance ^[3] .

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

What are they for?

✅ EAA

• Strongly stimulate muscle protein synthesis ^[5]
• Maintain lean mass during periods of fasting, dieting, or illness ^[6]
• Support recovery in the elderly or malnourished ^[7]

✅ BCAA

• Reduce muscle fatigue and catabolism during exercise
• Reduce muscle soreness and speed up post-workout recovery ^[8]
• Leucine = amino acid triggering muscle synthesis via mTOR ^[9]

When should they be taken?

• Before or during training for BCAAs: energy, reduction of fatigue
• After exercise or as a snack for EAA: recovery and construction
• As a morning treatment for the elderly or convalescents

💡 EAAs are more complete, but BCAAs are useful for long or intense sessions.

Products available on Pharmaplusfrance.store

• EAA 2:1:1 enriched with leucine, sugar-free, natural taste
• Vegan BCAA 4:1:1 for athletes on a cutting or keto diet
• EAA + BCAA complexes for performance and complete recovery
• BCAA + electrolytes, ideal for endurance sports

Products free of lactose, gluten, and artificial sweeteners.

Practical advice (scientifically validated)

• Take 5 to 10 g of BCAA before or during exercise ^[3]
• For EAAs: 8 to 15 g/day, on an empty stomach or after training ^[5]
• Combine with a protein source for greater effectiveness (whey, meal)
• ⚠️ Do not exceed the recommended doses – possible harmful effects on the kidneys in the long term if incorrectly dosed ^[10]

Conclusion

Essential amino acids (EAAs) and BCAAs are two useful and complementary supplements. EAAs are more comprehensive and useful for recovery or overall muscle building, while BCAAs are useful for supporting exercise.

Thanks to the products available on Pharmaplusfrance.store , you can effectively integrate these supplements into your nutritional strategy.

Scientific references

1. Wu G. Amino acids: metabolism and functions, J Nutr. 2009
2. WHO. Protein and amino acid requirements in human nutrition, 2007
3. Shimomura Y et al. Branched-chain amino acid supplementation, J Nutr. 2006
4. Tipton KD et al. Ingestion of EAA stimulates muscle protein synthesis, Am J Physiol. 1999
5. Volpi E et al. Essential amino acids stimulate 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. EAA in elderly nutrition and sarcopenia, Clin Nutr. 2013
8. Jackman SR et al. BCAA ingestion reduces muscle soreness, J Int Soc Sports Nutr. 2010
9. Norton LE et al. Leucine as a regulator of muscle protein synthesis, J Nutr. 2006
10. EFSA. Tolerable upper intake levels for amino acids, 2019

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