A recent study published in Frontiers in Physiology found that ingesting 5. A number of research studies, in fact, support the idea that all of the EAAs play key roles in repairing and building muscle, and that supplementing with EAAs may stimulate muscle protein just as much as supplementing with a whole protein source that contains the same amount of those EAAs like whey protein or chicken breast. Animal-based proteins like meat and dairy are the richest sources, while plant proteins—with a few exceptions—may be lacking in one or more EAA, making it critical for herbivores to mix up their protein sources.
However, BCAAs are better suited for people who meet their total daily protein needs, while EAAs are best for those who typically fall short. The International Society of Sports Nutrition recommends active adults aim for 1. If you get the proper amount of protein but want to support your muscles after working out, go for a BCAA supplement.
Essential amino acids perform many different important functions in the body, including helping to regulate the digestive system, promote muscle development, support energy levels, help repair damaged tissues and muscles, support mood, and promote the growth of healthy skin, nails, and hair. In short, essential amino acids are needed by the entire body in order to function properly. By contrast, branched-chain amino acids primarily work in areas that impact performance, including providing fuel for your workout and helping to reduce feelings of soreness and fatigue in the muscles after you finish your workout.
Branched-chain amino acids have been found to increase muscle growth, decrease muscle soreness, reduce the feelings of fatigue after exercise , and prevent muscles from breaking down or wasting. As a result, BCAAs are often touted as essential for athletes as well as people who workout regularly, particularly those who have the goal of building muscle mass. As a result of their potential impacts for muscle growth and improved performance, some companies have decided to focus on promoting the use of BCAAs in athletes and those who workout regularly, but the process of building muscle is complex and requires more than just three amino acids.
However, not all essential amino acids are branched-chain amino acids. BCAAs are rapidly digested and bypass the liver, going directly to the muscles, so they are commonly consumed shortly before a workout to provide a carbohydrate-free source of quick fuel for the muscles. There are in total 9 essential amino acids broadly known as EAAS. BCAAS are three out of the nine essential amino acids.
A body cannot create them by itself, so one has to take supplements to fulfill its requirement. BCAAs are also known as branched-chain amino acids. They are huge building blocks of protein that have a branched molecular structure. They are one of the most popular sports supplements available in the market. EAAs comprise 9 out of 20 amino acids, also known as essential amino acids. All of these are responsible for performing different functions in the human body. The takeaway here, however, is that you can consume the full spectrum of amino acids just as easily and for no additional cost… while there is no need to throw away your current stash of BCAA supplements, you are selling yourself short when there are so many great EAA products emerging.
All in all, we would recommend that EAAs are the superior choice here for the serious athlete looking to maximise their muscle building potential. Of course, you should ensure that all other variables are perfected first. These include adequate protein intake from quality sources meat, fish, eggs and a solid resistance training programme, consistently followed, which allows you to progress lifts over time.
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