In a gym, you quickly notice people who have a well-built and imposing build. To achieve such physiques, these people have, for the most part, resorted to faithful allies which are food supplements. Among the long list of food supplements, we often hear about EAA or BCAA . The term EAA is an acronym which means Essential Amino Acids in English, and Essential Amino Acids in French.
These amino acids are often found alongside BCAAs in a sports nutrition store. These two products are generally a subject of headache because of their common points. However, they have differences that should be noted. Towards which of these products should we direct our choices: EAA or BCAA?
What do you need to know about EAAs?
Essential amino acids, known as EAAs, refer to the 9 essential amino acids found in muscle proteins. In fact, proteins consist of a total of 20 amino acids , 9 of which cannot be synthesized by the body itself. These 9 amino acids are thus provided by food supplements, and foods well provided with protein. These essential amino acids are:
- Leucine
- Isoleucine
- Valine
- The amino acid methionine
- Lysine
- The amino acid phenylalanine
- Threonine
- Histidine
- The amino acid tryptophan
Among these 9 known essential amino acids, there are also BCAAs. In reality, BCAAs are also essential amino acids, but EAAs contain all 9 of the aminogram.
How are EAAs used?
EAAs are used much like BCAAs, just like any other type of protein. They can be consumed during workouts and major meals throughout the day. It usually depends on your goals and the times of day you take them.
These amino acids therefore have a much wider scope of action than that attributed by BCAAs. This is in no way a means of demonstrating the superiority of EAAs over BCAAs.
When should you take EAAs?
Before sports training
They can be taken before starting a workout to reduce muscle frequency. They can also help optimize protein synthesis. As soon as a workout ends, they can be consumed to better prepare the body to recover properly.
Taking EAAs during peri-training helps promote the post-exercise anabolic response. These essential amino acids can therefore be taken before and after sports sessions in order to better grow your muscles. Their consumption is also a good way to properly regulate the body's recovery period.
What dosage of EAA is adequate?
On a daily basis, it is generally necessary to opt for a consumption of 10 g of EAA for significant results. This dosage can be split into two equal parts, the first part of which can be taken before the session.
The second part will be taken after the training session for a satisfactory result. It is not an obligation to take it every day, if we manage to provide enough protein to the body.
EAA or BCAA?
For a long time, athletes have been drawn to the ability of BCAAs to easily build muscle. However, when reading the composition of EAAs, we realize that they go much further than what BCAAs offer.
In addition to BCAAs, EAAs also have 5 additional essential amino acids. It is also noted that the isoleucine and valine levels of EAAs are almost identical to some types of BCAAs.
What do you need to know about BCAAs?
BCAAs are a beautiful composition of 3 known essential amino acids such as:
- Leucine
- Isoleucine
- Valine
These 3 amino acids ensure good muscle development and keep performance at a good level. These performances are possible by reducing catabolism and increasing the realization of protein synthesis.
BCAAs are well known in the sports world because of their great ability to develop muscle mass. In addition, they are very effective in reducing fatigue, and are a lifesaver in training sessions.
These amino acids provide a large energy reserve, and very quickly, at the level of the muscle fibers after their absorption. There are several types of BCAA whose portions range from 2.1.1 to 10.1.1, in order to better satisfy the needs.
The number 2 or 10 expresses the leucine content, while the other numbers speak of isoleucine and valine.
Why do BCAAs combine these amino acids?
Studies carried out on amino acids have demonstrated that these branched chain amino acids have a particular action. Indeed:- Leucine starts protein synthesis and allows it to progress. Its absence prevents other amino acids from being absorbed properly.
- Isoleucine and valine have a fuel function for muscles, when muscle glycogen stores are depleted.
- A 22% increase in protein synthesis has been shown in studies of BCAAs. This increase is recorded after consuming 5.6 g of BCAAs following a workout.
This combination of amino acids is highly valued by those who use it.
How are BCAAs used?
BCAAs are usually used before, during and after workouts. These powdered amino acids are also the easiest to use, as they can simply be mixed in a shaker. Once they are put in the shaker, they can be consumed whenever you want.
BCAAs also come in capsules or tablets and offer the same benefits as the powder formula. You should still know that BCAA powder is the least economical category that exists.
BCAAs should nevertheless be consumed two or three times a day, at doses of 5 g to produce an effect. Protein synthesis and recovery are better enhanced on rest days, with a single intake of 10 g.
BCAAs provide more energy
Energy intake is vital for athletes, as it allows them to exert more effort over the long term during training. BCAAs therefore allow them to work better by reducing muscle fatigue. This will give you the opportunity to push your training to the maximum.
BCAAs are consumed first by the muscles, before attacking the glycogen stores made available to them. The muscles thus maintain high levels of Adenosine Triphosphate, in order to create a surplus of energy. Taking BCAAs before training creates a new source of rapid energy, used first by the body.
BCAAs burn fat
It has been scientifically proven that these amino acids help promote body composition. This phenomenon is made possible by the presence of leucine which defines the musculature, increasing energy expenditure.
Leucine is an amino acid that promotes rapid fat burning, while valine and isoleucine help tolerate glucose. These two other amino acids positively affect the basal metabolism. Athletes on a diet or during a drying period opt for an increase in the dosage of BCAAs, in order to maintain their muscle mass.
EAA or BCAA: In summary
Ultimately, occasional athletes or people with a high-protein diet can be satisfied with using BCAAs. EAAs, on the other hand, are a desirable solution for serious athletes looking for a complete nutritional supplement.
Taking EAAs means consuming BCAAs along with all the other essential amino acids. With this complete aminogram, your protein synthesis is increased, you gain muscle and recover properly. To choose between EAAs and BCAAs, you must therefore take into account your goals and your status.
