EAA vs BCAA - which amino acids to choose?

What are EAA amino acids?

EAA, from the English language Essential Amino Acids, or essential exogenous amino acids, are substances necessary for the proper functioning of man, which the human body can not produce on its own, therefore, it is necessary to provide them to the body with daily food or in the form of dietary supplements.

The essential amino acids EAA include eight valuable compounds, such as:

isoleucine,
leucine,
valine,
tryptophan,
phenylalanine,
methionine,
threonine,
lysine.

Sometimes the group of amino acids EAA also includes histidine. The controversy of the compound lies in the fact that although during puberty it is advisable to provide substances to the body from the outside, among adults the body is able to independently synthesize the component in sufficient quantities. For this reason, histidine is much more often considered a relatively exogenous amino acid, which is worth supplementing during the period of increased demand.

What are BCAA amino acids?

BCAA amino acids, from the English language Branched Chain Amino Acids, are exogenous compounds with branched side chains. BCAA includes three amino acids, which are also part of the essential essential amino acids EAA, such as leucine, isoleucine and valine, which the human body can not synthesize on its own, therefore, it is necessary to provide these ingredients to the body from the outside - along with the daily menu or, if necessary, in the form of dietary supplements.

BCAA branched amino acids are specific compounds whose metabolism occurs directly in skeletal muscles, unlike other amino acids that are metabolized in the liver. This makes BCAAs stand out with greater efficiency and speed of action than other amino acids.

Recommended dietary supplements with EAA i BCAA

EAA and BCAA - effects on the human body

Both EAA and BCAA amino acids are compounds willingly used by physically active people who regularly perform intense workouts. These are substances that can have anabolic properties, supporting the process of muscle protein synthesis and contributing to the increase of muscle mass among physically active people. In addition, the amino acids can reduce the catabolic effect, preventing the unfavourable breakdown of muscle tissue. EAA and BCAA can also have a positive effect on muscle regeneration processes occurring in the body after physical activity.

EAA vs BCAA - differences

EAA and BCAA are compounds that differ primarily in their structure. BCAA amino acids contain branched side chains, which makes isoleucine, leucine and valine can go directly to the muscles of the athlete, which is a desirable phenomenon among physically active people. BCAAs are also distinguished by a faster absorption rate, which in turn makes them often used by bodybuilders as a pre-workout supplement. However, it is worth paying attention to the fact that all BCAAs are part of the EAA, which simultaneously provide the body with five other valuable amino acids. This makes EAA supplementation often seem to be a more effective solution than taking only three branched chain BCAA amino acids.

BCAA or EAA - what to choose?

To create new proteins, the human body needs eight essential exogenous amino acids. BCAA is a limited source of building blocks, because it provides the body with only three of the eight necessary substances. Among people who use a properly balanced diet, providing the remaining essential amino acids to the body with food should not be a problem. Therefore, it is difficult to clearly answer the question of which amino acids are better to supplement EAA or BCAA, because it is a matter of individual needs and preferences of the athlete.

It is recognized that physically active people who regularly perform intense workouts, who use a healthy and balanced diet, may consider using dietary supplements containing only BCAA branched chain amino acids, what can positively affect the growth of muscle mass and the quality and effectiveness of activities performed. In turn, competitors who have difficulties with the proper balance of the menu, use restrictive diets or limit the consumption of animal products, considered to be sources of desirable amino acids, should consider additional supplementation with essential EAA exogenous amino acids.

A good solution among athletes who regularly perform physical activity may be the simultaneous intake of EAA and BCAA. It is a practise that can help to maximize the effects and achieve the desired training results.

Both EAA amino acids and BCAA branched chain amino acids can be a support among physically active people. EAA or BCAA? Which amino acids to choose?

EAA and BCAA supplementation

On the market of dietary supplements, can be found preparations containing EAA, as well as products that provide only three BCAA branched chain amino acids to the body. Preparations are available in the form of powder, as well as in the form of capsules, tablets or convenient shots. Choosing the right product is a matter of individual needs and preferences of the player. However, when deciding to use dietary supplements containing exogenous amino acids, it is worth paying attention to the compositions of available preparations - the best supplements from BCAA and EAA are products, which are a source of desirable amino acids and do not provide the body with unnecessary ingredients and fillers.

When using BCAA or EAA supplementation, it is worth remembering to always use the preparations in accordance with the manufacturer's recommendation and not to exceed the recommended amounts of products, because excessive supply of amino acids to the body can negatively affect the functioning of the body, contributing to the occurrence of undesirable side effects.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.