Unveiling the Truth: 🧃 EAA's Vs. BCAA's 🧃

Today we’re diving right in to the notorious history of EEA’s (Essential Amino Acids) and BCAAs (Branched-Chain Amino Acids), dissecting the age-old battle of the best.

For years, athletes and fitness enthusiasts have deliberated over which amino acid supplement reigns supreme, while supplement companies have bombarded us with promises of incredible gains in size, strength, recovery, and performance. But let’s pause and ask ourselves: How much truth lies in these claims?

BCAA’s, once hailed as the holy grail of muscle recovery and growth, have long dominated the market. However, recent advancements and scientific revelations have brought EAA’s in to the spotlight, reshaping our understanding of optimal supplementation.

 

So we’re going to break it down and shed light on why EAAs are emerging as the elite choice for maximising performance and recovery, stealing the crown from the previous Kings of supplementation, BCAAs. Prepare to witness the unveiling of a paradigm shift in the world of amino acid supplementation.
So that we can demonstrate the differences between BCAAs and EAAs, we first need to have an understanding of amino acids. In a nutshell, our body uses a total of twenty amino acids. These are split up in to three categories: essential, non-essential, and conditionally essential. Today, we’re focusing on essential and these are the ones that our bodies cannot produce and so need to be obtained through our diets.

Now that we know that, we can look to why despite being all the rage, BCAAs may not be quite what we were made to believe they were.

Here’s why:

1.    They’re Only One Part of the Puzzle: BCAAs might sound great, but they’re missing some key players – six of them to be exact. Leucine, isoleucine, and valine are important, sure, but without the other essential amino acids that make up the nine, our bodies are missing out on crucial ingredients for muscle repair and growth.

 

2.    Quick Fix, Short-Term Gains: BCAAs can give us a quick boost, kickstarting muscle protein synthesis after a tough training session. But without the full lineup of essential amino acids, that boost might not last as long as we need it to, leaving us feeling depleted sooner rather than later.

 

3.    Recovery Isn’t One-Size-Fits-All: We all know recovery is key in our line of work, but BCAAs might not be the magic bullet we hoped for. Without all the essential amino acids, our muscles might not bounce back as quickly as we need them to, leaving us vulnerable to injury and burnout.

 

Now, let’s talk about a true game-changer: EAAs.
Essential Amino Acids (EAAs) are the complete package we’ve been waiting for. With all nine essential amino acids, in the mix, they offer a more comprehensive approach to muscle building and recovery, tailored specifically to our needs as fighters.

1.    Stronger, Longer-Lasting Gains: EAAs work together in perfect harmony, ensuring a more robust and sustained muscle-building response. With all the essential amino acids on board, our bodies can make the most out of every training session, helping us build strength and endurance for the long haul.

2.    Total Body Support: EAAs aren’t just about muscles; they support our overall health and well-being. From immune function to cognitive performance, they cover all the bases, helping us stay sharp and focused both inside and outside the cage/ring/mats.

 

3.    Versatility in Training: Whether we’re grappling on the ground or trading blows in the stand-up game, EAAs have got us covered. Their complete amino acid profile makes them the perfect supplement for fighters of all disciplines, helping us perform at our best no matter where the fight takes us.

 

But hold on a minute, if EAAs have been the superior choice all this time, why have we been singing the praises of BCAAs for nearly a decade? It boils down to two simple words: taste and marketing.

Let's break it down. EAAs are notoriously tricky to flavour, while BCAAs, not so much. Marketing companies were well aware of this fact. So, even though many researchers likely understood that EAAs held the edge, supplement companies faced a challenge in making them palatable. Thus, the relentless promotion of BCAAs ensued.

But guess what? Times have changed. Our flavouring technology has evolved to the point where even the most pungent EAA blends can be transformed into something delicious. So, when it comes to BCAAs vs EAAs, the choice is clear for fighters. EAAs offer a more comprehensive solution to our muscle-building and recovery needs, helping us stay at the top of our game for the long run.

But don’t just take my word for it, here are a few research journals sending the same message:

Timing Matters: When you consume a mix of amino acids and carbohydrates after your workout, it helps your muscles recover and grow stronger. But having a mix that includes all the essential amino acids, not just BCAAs, seems to work better. This means that EAAs are likely more effective for muscle recovery and growth compared to just BCAAs. (Tipton KD, Rasmussen BB, Miller SL, et al.)

Questioning BCAA's Role: Some studies suggest that BCAAs alone might not be as effective as we once thought for building muscle. There's a debate over whether they're really necessary or if getting all your amino acids from complete protein sources or EAAs might be better, especially when you're doing resistance training or competing in sports. (Wolfe RR.)

Leucine's Importance: Leucine is an important amino acid for muscle growth. However, studies show that getting all the essential amino acids, not just leucine, is key for maximizing muscle protein synthesis. This means that supplementing with EAAs, which contain all the essentials, might be more beneficial than just focusing on BCAAs. (Churchward-Venne TA, Breen L, Di Donato DM, et al.)

Potency of EAAs: Your body's muscle-building machinery gets activated by certain amino acids, like leucine. But research suggests that this activation is even stronger when you have a mix of all the essential amino acids, not just BCAAs. So, if you're looking to maximize muscle growth after resistance exercise, EAAs could be a better choice. (Moberg M, Apró W, Ekblom B, et al.)

In simpler terms, these studies show that while BCAAs are helpful, getting all your essential amino acids from EAAs seems to be even better for muscle recovery, growth, and overall athletic performance.

Say goodbye to outdated beliefs about BCAAs and hello to the future of supplementation with EAAs. Your body will thank you for it, but your opponent’s certainly won’t.