There’s been a lot of debate lately between amino acid supplements, namely essential amino acids (EAA) and branched-chain amino acids (BCAA).
In simple terms, amino acids are the fundamental building blocks of protein. These components define the quality and efficacy of a protein to fuel our bodies, particularly our muscles.
Both EAA and BCAA supplements have been trusted staples among bodybuilders and strength athletes. But today, they’ve become increasingly popular among endurance athletes (such as myself) and other generally active individuals seeking to optimize their recovery.
There’s no doubt both types of amino acid supplements work. But the debate between EAA vs BCAA, and which one is better, ultimately depends on your athletic endeavors and what you seek to achieve.
Having read the literature and experimented with both types myself, I figured out which works best for me and why. To help you grasp this for yourself, below I break down what these amino acid categories mean and which is better for certain athletes.
What are Essential Amino Acids (EAA)?
Essential amino acids are a class of nine amino acids that the body cannot synthesize fast or efficiently enough to meet its demands. Unlike nonessential amino acids that the body can produce independently, EAA’s must be obtained from your diet. These nine essential amino acids include:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
EAA’s play a vital role in protein synthesis, growth, and repair of body tissues, among a host of other critical bodily functions.[1] They are essential for many reasons beyond muscle repair, but this in and of itself is the main reason people use both EAA and BCAA supplements.
The three branched-chain amino acids (which I’ll get to next) are included in this set of nine essential amino acids. Although BCAA’s were all the rage well before EAA, the more complete nature of these essential aminos made them a more appealing alternative, leading to their popularity in both the scientific community and supplement space.
It would seem obvious that an EAA supplement would trump a BCAA powder. But that’s not always the case.
What are Branched-Chain Amino Acids (BCAA)?
BCAA’s are three specific essential amino acids with aliphatic side chains that have a particular branch structure. These three branched-chain amino acids are:
- Leucine
- Isoleucine
- Valine
These popular amino acids are critical for muscle protein synthesis as well as various physiological functions in the body. Older studies have identified BCAA’s pivotal for immune system function and brain health, as well as being critical for lymphocyte growth, energy production, and neurotransmitter synthesis.[2]
Perhaps most relevant for the sake of this article, BCAA’s make up 35% of essential amino acids in muscle proteins.[3] They’re widely recognized for a range of athletic benefits, especially for muscle protein synthesis, fatigue recovery, reduced muscle soreness, and exercise-induced muscle damage.[4]
However, the effectiveness of BCAAs in stimulating muscle protein synthesis (sheer muscle mass) alone is debated. There are numerous reports showing no benefits of BCAA supplementation alone for muscle gains, as they require other essential amino acids for optimal protein synthesis.[5]
EAA vs BCAA: Which is Better?
Based on the fundamentals above, it may seem like EAA beats BCAA given its more comprehensive and complete amino acid profile.
While the argument for EAA may be true for strength athletes or bodybuilders aiming to maximize muscle mass, there are more individualized factors to consider.
EAA’s May Be Better for Muscle Growth
Although research comparing BCAA vs EAA is limited, the studies that have been done tend to favor EAA for muscle growth. A small study found EAA to be more effective at stimulating muscle protein synthesis than BCAA alone.[6]
Likewise, another study suggested a high proportion of EAA to be effective in improving muscle and whole-body protein synthesis–a crucial component for bodybuilding and strength performance.[7]
Timing of EAA intake also played a role in athletic performance. Another larger study found that EAA consumption before training improved muscle endurance while delaying muscle fatigue.[8]
You might be “Well, I get plenty of essential amino acids by eating protein-rich foods!” A recent study indicated that free-form EAA supplementation stimulated muscle protein synthesis better than intact protein.[9]
Bottom line: Athletes engaged in training focused on enhancing muscle growth, repair, and overall power output would benefit more from EAA supplements over BCAA supplements.
BCAAs Has Benefits for Endurance Athletes
Despite old-school ways of thinking, research shows BCAA supplementation to have little or no effect in improving gains in muscle mass during resistance training alongside sufficient energy and protein intake. However, there is some evidence that muscle loss may be minimized by BCAA during energy restriction.[10]
This speaks directly to endurance athletes who may experience cannibalism of muscle protein in exchange for energy. In other words, endurance athletes often lose muscle (along with fat) through prolonged training, which can be mitigated with BCAA supplementation.
From a recovery standpoint, BCAA supplementation has been found to decrease protein breakdown during exercise and improve recovery time, especially when taken before exercise.[11]
Also worth noting, BCAA’s play a huge role in maintaining blood sugar levels, providing energy during exercise, preserving glycogen, and preventing muscle breakdown during long or intense workouts.
In turn, BCAA has benefits that may be more helpful for endurance athletes compared to strength athletes and bodybuilders who primarily lift weights.
Bottom line: Athletes engaged in activities that involve prolonged endurance exercise or multiple training sessions per day may benefit more from BCAA vs EAA supplementation.
Final Takeaway
In the debate between EAA vs BCAA supplementation, individuals looking to maximize their muscle and strength gains would benefit more from EAA’s versus BCAA’s alone. For most bodybuilders, strength athletes, and general gym-goers, EAA’s are a better choice.
However, BCAA’s still have their place, particularly among endurance athletes and those who train for long periods and train often. BCAA’s help mitigate muscle breakdown during training while helping accelerate recovery and reduce soreness–which are hugely beneficial for high-performing endurance athletes.
For me, as an endurance athlete who spends 12-16 hours training on the bike and a few hours per week in the gym, I use a combination of BCAA and EAA supplements.
Before and during training on the bike, I will drink a bottle containing about 5g of BCAA’s. I find this helps minimize soreness during and after training, while maintaining my muscle mass and overall healthy body composition.
On gym days, I will utilize an EAA powder (between 3g and 5g) to encourage more efficient muscle protein synthesis for strength gains and overall recovery. This is just what I do. If you have any input, I’d be glad to hear about it. Leave a comment or reach out and contact me directly.
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About The Author
This post was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced health, nutrition, and athletic writer. He’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.
Scientific References:
- National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
- Fernstrom JD. Branched-chain amino acids and brain function. J Nutr. 2005 Jun;135(6 Suppl):1539S-46S. doi: 10.1093/jn/135.6.1539S. PMID: 15930466.
- Zhang S, Zeng X, Ren M, Mao X, Qiao S. Novel metabolic and physiological functions of branched chain amino acids: a review. J Anim Sci Biotechnol. 2017 Jan 23;8:10. doi: 10.1186/s40104-016-0139-z. PMID: 28127425; PMCID: PMC5260006.
- Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004;134:1583S–7S.
- Spillane M, Emerson C, Willoughby DS. The effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performance. Nutr Health. 2012;21:263–73.
- Moberg M, Apró W, Ekblom B, van Hall G, Holmberg HC, Blomstrand E. Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. Am J Physiol Cell Physiol. 2016 Jun 1;310(11):C874-84. doi: 10.1152/ajpcell.00374.2015. Epub 2016 Apr 6. PMID: 27053525.
- Church DD, Hirsch KR, Park S, Kim IY, Gwin JA, Pasiakos SM, Wolfe RR, Ferrando AA. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec 2;12(12):3717. doi: 10.3390/nu12123717. PMID: 33276485; PMCID: PMC7760188.
- Negro M, Segreto V, Barbero M, Cescon C, Castelli L, Calanni L, D’Antona G. Essential Amino Acids (EAA) Mixture Supplementation: Effects of an Acute Administration Protocol on Myoelectric Manifestations of Fatigue in the Biceps Brachii After Resistance Exercise. Front Physiol. 2018 Aug 17;9:1140. doi: 10.3389/fphys.2018.01140. PMID: 30174620; PMCID: PMC6107748.
- Ferrando AA, Wolfe RR, Hirsch KR, Church DD, Kviatkovsky SA, Roberts MD, Stout JR, Gonzalez DE, Sowinski RJ, Kreider RB, Kerksick CM, Burd NA, Pasiakos SM, Ormsbee MJ, Arent SM, Arciero PJ, Campbell BI, VanDusseldorp TA, Jager R, Willoughby DS, Kalman DS, Antonio J. International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. J Int Soc Sports Nutr. 2023 Dec;20(1):2263409. doi: 10.1080/15502783.2023.2263409. Epub 2023 Oct 6. PMID: 37800468; PMCID: PMC10561576.
- Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Mar 21, 2024, from https://doi.org/10.1123/ijsnem.2020-0356
- Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori H. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018 Nov;58(11):1582-1591. doi: 10.23736/S0022-4707.17.07638-1. Epub 2017 Sep 22. PMID: 28944645.