Essential amino acids (EAAs) are now in command, but branched-chain amino acids (BCAAs) are likely already familiar to you. EAAs are now the amino acid supplements of choice for developing muscle tissue and enhancing exercise performance. At the turn of the twenty-first century, BCAAs became the intra-workout supplement of choice for many gym-goers. Now, however, EAAs have become the most popular amino acid supplements. Understand the eaa vs bcaa statistics first.
The query now is, precisely what are EAAs, and how do they compare to BCAA supplements?
The Distinction between Necessary and Non-Necessary Amino Acids
There are twenty essential amino acids found in nature that are required for protein synthesis. These twenty amino acids serve as “building blocks” for protein synthesis. Since amino acids are required for the construction of muscle tissue through the process of muscle protein synthesis, they are essential for both the performance of physical activity and the composition of the body.
Since the human body cannot produce them, nine of the twenty amino acids required for the synthesis of muscle protein are considered “essential” to human nutrition. Therefore, EAAs must be included in our diets or taken as supplements in order to maintain optimal health and wellness.
Leucine, isoleucine, and valine are three examples of the nine essential branched-chain amino acids. The BCAAs are referred to as “branched-chain” amino acids due to the branching carbon chain in their molecular structures. This justifies their moniker. In their most fundamental form, BCAA supplements provide a subset of EAAs. In a few moments, we will discuss the distinctions between the entire spectrum of EAAs and the three BCAAs.
Insufficient protein intake will also result in an increase in muscle protein degradation. As a consequence, there is a loss of lean body mass for energy purposes, which is undesirable for the majority of gym-goers and athletes. Therefore, essential amino acids (EAA) and branch chain amino acids (BCAA) are frequently suggested for physically active individuals who do not consume a high-protein diet.
When Should EAAs Be Consumed and When Should BCAAs Be Consumed?
Those who frequent gyms and bodybuilding competitions believe “more is better” and that consuming EAAs continuously results in “extra” muscle growth. Unfortunately, that is not how things operate. It appears that the body has a natural “cap” on the quantity of muscle protein that can be synthesized in response to protein and EAA consumption . After attaining this maximum, the addition of additional amino acids has no effect on the rate of protein synthesis.
Therefore, if you want to acquire muscle, it is best to consume moderate amounts of protein and EAAs throughout the day (approximately every 4 to 5 hours). This will improve the body’s ability to assimilate nutrients. The term “moderate” refers to an average adult’s consumption of approximately 25 to 30 grams of complete protein (such as whey protein, chicken breast, or eggs) or 10 grams of unadulterated EAAs with a ratio of 2:1:1 of BCAAs.
EAAs and BCAAs are two kinds of amino acids consumed frequently during gym workouts. These amino acids improve athletic performance and reduce muscle injury. If, on the other hand, you consume a high-protein pre-workout meal before heading to the gym, you should avoid taking EAAs and BCAAs until after you have completed your workout.