BCAAs vs. EAAs! No doubt you’re familiar with them, right? You may have even heard reasons why they are among the most effective of all supplements. Yet, maybe you still have some questions, such as which one should I be using? With that in mind, let’s look at what they are and which is the best for your workout. If you’re ready, let’s jump right in!
What Are BCAAs And EAAs
They are amino acids, which are organic compounds consisting of nitrogen, carbon, hydrogen, and oxygen. They are usually called the “building blocks” of protein. In all, there are 20 different amino’s that are used to make proteins. These are called “proteinogenic amino acids”, perhaps a name you may not have heard before.
When someone consumes a protein food, their digestive system breaks down the protein into amino acids. Your body then combines the amino acids into different sequences (technically called “chains”) in order to carry out literally thousands of daily bodily functions. Amino acids stimulate countless chemical reactions in the body. Plus, they help transport nutrients, among many other functions. Of course, they also help build muscle. (1)
Essential Amino Acids (EAAs)
Of the 20 amino acids, there are 9 the body cannot make. These 9 are called the EAAs, or Essential Amino Acids. As a side note, the other 11 can be made by the body and are called Non-Essential Amino Acids. OK, so the 9 EAAs must come from food and supplements. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The BCAAs, or Branched Chain Amino Acids, are on this list.
Branched Chain Amino Acids (BCAAs)
To the lifter, the BCAAs are the most important amino acids. Why? Because of leucine, which is directly responsible for stimulating protein synthesis, which is a direct trigger of muscle growth.
The mTOR Pathway
Let’s take a quick look at protein synthesis. First, you have to understand “signaling pathways”. The primary signaling pathway is called “mTOR” (mechanistic target of rapamycin). mTOR is a type of protein that is considered a master growth regulator. In fact, it “senses” nutritional and environmental signals including intense exercise. These signals are then used to increase the potential of the anabolic processes of the body. This, thankfully, includes muscle growth. mTOR is considered to be the primary regulator of protein synthesis. (2, 3, 4, 5)
Which Is Best For Your Workout?
There’s a reason we’ve looked more closely at protein synthesis. For me, that’s the biggest reason to take BCAAs alone or as part of an EAA complex. As mentioned, leucine is the primary amino acid that stimulates protein synthesis. That makes it the most important of any amino acid. Therefore, you can take BCAAs by themselves prior to a workout, or mixed in with your pre-workout, or during as part of an intra-workout.
Other BCAA Benefits Besides Stimulating Protein Synthesis
They also help prevent muscle protein breakdown, which is important during a training session. In addition, if you’re following a low carb diet and go to the gym to work out, you may not have the energy you need to perform at your best. In this instance, they can be used as an energy source. Bear in mind, this is in the complete absence of carb and fat energy sources. Finally, they support post-workout recovery.
So Why Take A Complete EAA Complex?
Therefore, it would seem that all you need are BCAAs. Sure, you can just take them, and they will be effective. However, research has shown that the BCAAs, specifically leucine, are more effective when you take them with the rest of the EAAs. This is primarily true for protein synthesis. Why? Because all the essential amino acids support protein synthesis.
So Which One Should I Take?
This ultimately means you will get the most benefits by using an EAA supplement. Just make sure it’s dosed effectively. Most EAA formulas provide 7.5 to 10 total grams. Of those 10 grams, the BCAA content should be at least 5 grams, with leucine at 2.5 grams, and isoleucine and valine at 1.5 grams each (known as a 2:1:1 ratio)
For example, Rule 1 Essential Amino 9 provides 7.5 grams total, with 5 grams BCAAs in the proportion I mentioned above.
Another example is Hi-Tech Precision EAAs, with 10 grams total, and 6.6 grams of BCAAs in the standard 2:1:1 ratio. That works out to be 3.3 grams of leucine, and 1.6 grams each if isoleucine and valine.
If you want to take the BCAAs with your pre-workout, look no further than Kaged Muscle Pre-Workout. One serving provides 3.5 grams in the 2:1:1 ratio – plus another 3 grams of leucine. That’s a total of 4.7 grams. Now, there’s none of the other 6 EAAs in this product, but I really like the approach to the leucine dosage.
The Best Way To Use BCAAs/EAAs
As you can see, BCAAs as part of a complete EAA complex are a great addition to your arsenal. I suggest taking them with your pre-workout. You’ll also take them with your post-workout shake, just be sure to choose a protein powder high in both. I suggest Rule 1 R1 Whey Blend. On your off days, enjoy 1-2 servings during the day.
Summary
The best choice for your workout is a complete EAA complex. If you think about it, that makes sense – why not take all the amino’s your body does not make together? Focus on the leucine dose, and you’re on your way to more muscle! While you’re at it, don’t forget to stop and shop illpumpyouup.com for your supplement needs!
References:
- https://www.medicalnewstoday.com/articles/324229.php
- https://examine.com/supplements/leucine/
- Laplante, M., & Sabatini, D. M. (2009, October 15). MTOR signaling at a glance. Retrieved May 02, 2017, from http://jcs.biologists.org/content/122/20/3589
- Norton, L.E. & Layman, D.K. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr., 136:533S-537S, February 2006.
- Laplante, M., & Sabatini, D. M. (2009, October 15). MTOR signaling at a glance. Retrieved May 02, 2017, from http://jcs.biologists.org/content/122/20/3589