Essential Amino Acids In A Nutshell

WHAT ARE EAAs and BCAAs?

- Essential amino acids (EAAs) are organic compounds containing both amino and acid groups. The body cannot produce these on its own and must obtain them through diet.

- There are 9 EAAs, 3 of which are BCAAs.

- Branched-chain amino acids (BCAAs, including leucine, isoleucine, and valine) can be oxidized in skeletal muscle. In other words, they can be used directly by muscles as a source of energy during exercise.

- All BCAAs are EAAs, but not the other way around.

WHY WE NEED THEM?

EAAs in general help:

- Provide energy;

- Stimulate muscle protein synthesis (MPS) and turnover;

- Build muscle, grow and repair degraded/damaged body tissue.

BCAAs specifically help:

- Decrease exercise-induced muscle damage;

- Boost muscle-protein synthesis;

- Reduce central fatigue and support sleep quality.

EAAs PROFILE OF SOME PROTEIN SOURCES

(Approximate concentration within various forms of commercially available protein, g/100g)

Source: Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51

WHICH ONE TO CHOOSE?

If you're still unsure about which option to pick, here's a reminder: Essential Amino Acids (EAAs) are the powerhouse behind triggering muscle protein synthesis and cover BCAAs too!