The EAAs vs BCAAs debate is a significant one in the fitness world. If you are new to fitness and bodybuilding, it can be overwhelming to choose the right supplement. EAAs are essential amino acid supplements, while BCAAs are branched-chain amino acid supplements. Both these have distinct features and benefits for the body, and they are not interchangeable.
To ensure you make the best choice, we strongly recommend that you reach out to your doctor and trainer. Their expertise will help you understand each of these supplements better and guide you towards the most suitable one for your needs.
It's crucial to understand that our muscles exhibit a heightened response to amino acids for a limited period of up to 48 hours after exercise. This time sensitivity underscores the increasing importance of EAAs and BCAAs, particularly in the fitness world.
What Are EAAs And BCAAs?
It is true that in terms of fitness, BCAA supplements get a lot more attention than EAA supplements. However, for some people, EAA supplements work the best. Let’s start by understanding what each of these are.
Proteins are made up of amino acids. There are 20 amino acids, and out of these, nine are considered essential for humans. They are called essential amino acids because the human body cannot produce them, and one must get them either through food sources of dietary and fitness supplements.
EAAs build vital proteins in the body to create tissues, organs, and muscles. They also play a vital role in optimizing liver function and neurotransmitters in the brain. The nine essential amino acids are:
1. Phenylalanine
2. Valine
3. Threonine
4. Tryptophan
5. Methionine
6. Leucine
7. Isoleucine
8. Lysine
9. Histidine
Benefits Of EAA
Above given nine essential amino acids are involved in various functions of the body. Some of the main benefits are:
- Boost metabolism and keep energy levels up throughout the day
- Enhances muscle protein synthesis
- Helps in maintaining the balance of the endocrine system and maintains the hormonal balance in the body
- Boosts immunity and helps you fight against infections
Taking an EAA Supplement before, during, or after your workout can increase Protein Synthesis, which may create a positive protein balance and result in a muscle-building (anabolic) state that allows you to recover and build muscle more easily.
Always choose an EAA supplement with added electrolytes for hydration support. You can have them pre-, during, or post-workout. Consult your doctor before you include any new EAA supplement in your routine. If you have a chronic health condition, they can be harmful to you.
What Are BCAAs?
BCAAs, which are composed of the three essential amino acids of leucine, isoleucine, and valine, are crucial for your fitness journey. Leucine aids in the synthesis of new muscle proteins, isoleucine helps prevent muscle breakdown, and valine works to reduce post-workout muscle soreness and fatigue.
To reap these benefits, it's recommended to consume around 5-10 grams of BCAAs per day. If you're looking to enhance your workouts and take them to the next level, consider incorporating the best BCAA supplements into your routine. GNC BCAA supplements are particularly popular for pre-workouts.
Additionally, you can obtain BCAAs through natural food sources. Some foods that are rich in BCAAs include:
1. Eggs
2. Quinoa
3. Nuts and seeds
4. Beans and lentils
5. Poultry, meat, and fish
6. Tofu
7. Dairy products like milk and cheese
Benefits And Drawbacks Of BCAA
Now, let’s take a look at some of the benefits of BCAA:
- Reduces fatigue and tiredness after intense workouts
- Promotes muscle building
- Helps boost immunity
- Keeps your energy levels up throughout the workout
- Reduces muscle damage and soreness
Some of the main drawbacks of BCAA supplements include:
- They can have a negative effect on your blood glucose level.
- For pregnant ladies and nursing mothers, BCAA supplements are not recommended.
- BCAA supplements may disrupt your sleep cycle by lowering serotonin levels.
Difference Between BCAAs And EAAs
You can get your daily dose of EAAs from protein sources like fish, eggs, dairy products, etc. But when you do intense training or train to be a bodybuilder or fitness enthusiast, the EAA levels in your body start depleting, and it is recommended that you include a premium quality EAA supplement.
Here are some of the main differences between EAAs and BCAAs:
- While EAAs make up all the necessary amino acids, BCAA has aliphatic side chains with a single carbon atom in the middle connected to three or more carbon atoms.
- EAAs have 9 amino acids, compared to BCAAs’ 3 amino acids.
- EAAs have a remarkable protein synthetic reaction. However, BCAAs do not have a good protein synthesis response.
- EAAs are less effective than BCAAs at preventing muscular fatigue.
- Due to the absence of histidine in the BCAA supplement, it is less effective in boosting immunity than EAA supplements.
You can check out the GNC India website to browse through all the EAA and BCAA supplements.
They are of premium quality and are known for excellent results. The main GNC EAA and BCAA supplements are:
- GNC Pro Performance Essential Amino Complete
- GNC Pro Performance AMP Gold Series Ultra Rush
- GNC AMP Gold Series BCAA Advanced
- GNC Pro Performance Creatine Monohydrate
- GNC Pro Performance L-Glutamine
Many people ask EAAs vs. BCAAs – which one is better for me? There cannot be a correct answer to this question. It all depends on your current fitness level and ultimate fitness goals. Ask your trainer to know which EAA or a BCAA supplement would be suitable for you.
EAA And BCAA Side Effects
Be it EAA or BCAA supplements, you need to make sure to read the dosage instructions carefully. Do not consume more than the mentioned amount, as it may cause side effects. Some main side effects include nausea, vomiting, upset stomach, wheezing and coughing, headache, and allergic reactions such as redness, rashes, itching, etc.
You can take EAA and BCAA supplements daily if your doctor and trainer prescribe them. But if you notice any side effects, stop taking the supplement and seek medical help immediately.
If you are pregnant, a lactating mother, or someone who takes any medication or treatment for a chronic illness. It is best to stay away from EAA and BCAA supplements unless especially recommended by your doctor. Discontinue use 2 weeks before any surgery.
Conclusion
EAA vs BCAA has become a common debate these days. In the end, the benefits of BCAA vs EAA are clear. EAAs ensure you get all the required nutrients to support immunity, muscle protein synthesis, and maintain health. On the other hand, BCAA is beneficial for people under calorie restriction as it helps preserve muscle mass and gives energy during intense workout sessions.
Frequently Asked Questions
1. BCAA vs EAA which is better?
The answer to this question varies according to your fitness objectives. Through EAA, you will get a complete amino acid profile, which promotes protein synthesis. If you are seeking specific benefits like muscle protein synthesis, BCAA may be a better choice.
2. BCAA vs EAA for muscle growth, which is better?
If your main goal is to build muscle, focus on EAAs. If you are seeking to enhance your workout performance, support recovery, and reduce muscle soreness, then BCAAs such as leucine should be emphasized.
3. Is EAA good for muscle growth?
Certainly yes! The building blocks of muscle tissue are EAAs. As a result of consuming them, protein synthesis and muscle growth are triggered. In 2002, researchers found that oral intake of essential amino acids stimulated muscle protein synthesis.
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