Amino acids: The difference between EAA and BCAA and their importance for muscle building

Amino acids are the building blocks of life and play a central role in sports nutrition. Especially the essential amino acids (EAA) and branched-chain amino acids (BCAA) are extremely popular among athletes and fitness enthusiasts. In this article, we explain what these amino acids are, what differences exist, and how they can support your muscle growth.

What are amino acids?

Amino acids are organic compounds responsible for protein synthesis in the body. There are a total of 20 different amino acids, which are either produced by the body itself or must be obtained through food. The so-called essential amino acids (EAA) must be supplied through diet or supplements because the body cannot produce them on its own.

What are EAA (essential amino acids)?

EAA stands for Essential Amino Acids. These 9 amino acids are indispensable for the human body because they are necessary for the building and maintenance of muscle tissue. The EAAs include:

• Leucine
• Isoleucine
• Valine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Histidine

EAA supplements are especially popular among athletes because they support muscle recovery and can prevent muscle breakdown.

What are BCAA (branched-chain amino acids)?

BCAA stands for Branched-Chain Amino Acids and includes three of the nine essential amino acids: Leucine, Isoleucine, and Valine. These three amino acids make up about one-third of muscle proteins and play an important role in energy supply during intense training sessions.

BCAAs have the advantage that they can be quickly absorbed by the body and directly metabolized in the muscles. They help to increase muscle endurance and reduce muscle soreness. Especially Leucine is important for muscle growth because it activates protein synthesis.

EAA vs. BCAA: Which supplement is better?

Both EAA and BCAA have their own advantages. BCAAs are particularly helpful when it comes to providing quickly available energy during training and preventing muscle breakdown. EAAs, on the other hand, offer a complete amino acid profile and support muscle growth and recovery more comprehensively after training.

Many experts recommend including both EAA and BCAA in the daily diet or supplement regimen to ensure optimal supply of all necessary amino acids.

The benefits of EAA and BCAA for muscle growth

How should EAA and BCAA be taken?

The intake of EAA and BCAA depends on your training goal. BCAA are often taken before or during training to ensure energy supply and muscle support. EAA supplements can be taken before, during, or after training to promote muscle growth and recovery.

A typical dosage for BCAA is about 5-10 grams per day, while a daily dose of 10-15 grams is recommended for EAA.

Amino acids, especially EAA and BCAA, are indispensable for anyone who wants to build muscle and improve their athletic performance. While BCAA primarily provide quick energy during training, EAA offer more comprehensive support for muscle growth and recovery. To get the most out of your training, combining both supplements in your nutrition plan can be beneficial.