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!