BCAAs vs EAAs: What's the Difference and Which Is Better?

What Are BCAAs and EAAs?

BCAAs and EAAs are both amino acids, which are the building blocks of protein. BCAAs refer to Branch-Chain Amino Acids, which comprise 3 amino acids: Leucine, Isoleucine, and Valine. The EAAs comprise Essential Amino Acids, a group of nine amino acids your body cannot produce. You can get them through supplements or foods. Both are popular with athletes; however, they operate differently.

What Do BCAAs Do?

BCAAs help muscle growth and repair of muscle. Muscles break down during physical activity, such as lifting weights or running. BCAA helps decrease soreness and speed recovery. They also provide energy during workouts for long periods and are great for endurance athletes.

What Do EAA Do?

EAAs contain all nine essential amino acids, which include the three BCAAs. They perform the same functions as BCAAs; however, they are better at building proteins that benefit your body and not only your muscles. EAAs aid in muscle recovery, immune health, and hormone production. They're an all-inclusive package and are great for overall growth and recovery.

How Are They Different?

The most significant difference is the number of amino acids. BCAAs contain three amino acids, whereas EAAs contain nine. BCAAs are focused on muscle recovery and energy levels during exercise. EAAs are also involved in that however, they also support body functions like making enzymes and fixing tissues.

Which Is Better for Athletes?

It depends on what you want to achieve. If you're focusing on recovering muscles from intense training, such as sprinting or weightlifting, the BCAAs could be adequate. They're less expensive and effective in reducing muscle soreness. However, if you're looking for total assistance with muscle repair, improved recovery, and overall health, then EAAs are the best. They're handy for endurance athletes and people who train hard all day long because they aid in helping the whole body recover.

When to Take Them

Timing is crucial for both. Preparing BCAAs and EAAs either before or after exercise may help in assisting with the repair of muscles. Some athletes take BCAAs during long workouts for extra energy. The typical dosage is 5-10 grams of BCAAs or 10 grams of EAAs mixed with water. Follow the instructions of the product.

Any Downsides?

BCAAs and EAAs are safe for most people. However, there are certain things to keep an eye on. BCAAs alone may not be sufficient for full recovery, as they do not contain the other amino acids. EAAs are more comprehensive. However, they may be more expensive.

Additionally, supplements shouldn't replace food such as eggs, chicken, or beans. These foods provide additional nutrients. Look for labels that mention any added sugars or fillers in products that aren't high quality.

Are they available in Food?

There is no need to take supplements every time. Foods such as fish, meat, eggs, soy, and fish contain the nine EAAs. BCAAs are found in many foods like beef, chicken, and dairy. If you eat a balanced diet, you might not need supplements. However, for athletes with busy schedules or those who eat a plant-based diet, supplements can be beneficial for boosting performance.

Final Thoughts

BCAAs are excellent for recovering muscles and energy levels during workouts. EAAs benefit overall fitness and complete recovery more, particularly for intensive or extended training. BCAAs are less expensive and more affordable if you're on a budget. However, EAAs provide greater advantages. Pair either with a good diet for the best results. Pick based on your requirements and choose the best quality products.