Years ago, everyone consumed BCAAs (Branched-Chain Amino Acids). For some time now, however, we've been hearing more and more about EAAs (Essential Amino Acids), which are even taking over from BCAAs as an essential supplement during training! In this article, we'll explore the distinctions between BCAAs and EAAs, and determine which type of supplement is most appropriate for your individual goals and needs. I'll also share my favorite products of the moment!
What are BCAAs?
BCAAs comprise three of the nine essential amino acids: leucine, isoleucine and valine.
The benefits of consuming BCAAs:
- Protein synthesis: Leucine, in particular, is known to stimulate protein synthesis, helping muscle growth.
- Muscle recovery : BCAAs can reduce muscle soreness after intense training.
- Fatigue reduction : They can help delay fatigue by reducing serotonin production in the brain.
What are EAA?
EAAs, or essential amino acids, include the nine amino acids that the body cannot synthesize itself: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan and histidine. EAAs are essential to consume in your diet, as they are needed for a variety of bodily functions, including muscle growth, tissue repair and the production of enzymes and hormones.
The benefits of consuming EAA:
- Completeness: By providing all essential amino acids, EAAs fully support protein synthesis and muscle repair.
- Overall performance: They help maintain nitrogen balance, promoting an environment conducive to muscle growth.
- Metabolic support: EAA play a crucial role in various metabolic processes, including energy production.
EAAs are particularly interesting in phases of caloric restriction, as we tend to cut back a little on protein (or our bodies use it for things other than building muscle).
While EAA supplements make life easier, I also wanted to share some examples of meals that offer a full range of essential amino acids (EAAs), suitable for both vegetarian and meat-inclusive diets:
Meals with Meat
- Grilled Chicken with Quinoa and Broccoli :
- Ingredients: Grilled chicken breast, quinoa, broccoli, olive oil, garlic, lemon.
- Sautéed Beef with Rice and Vegetables:
- Ingredients: Beef strips, brown rice, carrots, broccoli, peppers, soy sauce, ginger.
- Fish Tacos:
- Ingredients: Fish fillets (such as tilapia), corn tortillas, red cabbage, avocado, salsa, sour cream, cilantro.
Vegetarian Meals
- Quinoa and Black Bean Bowl:
- Ingredients: Quinoa, black beans, corn, red bell pepper, avocado, coriander, lime.
- Lentil and Rice Curry:
- Ingredients: Lentils, brown rice, spinach, coconut milk, curry powder, onions, garlic.
- Chickpea and Spelt Salad :
- Ingredients: Chickpeas, spelt, cherry tomatoes, cucumber, feta cheese, olive oil, lemon juice, mint.
When to choose BCAAs or EAAs?
BCAAs, consumed during training, are ideal for reducing fatigue and improving post-workout muscle recovery. EAAs, on the other hand, are of interest to those seeking to maximize muscle growth and overall recovery. Thanks to their complete profile of essential amino acids, EAAs complement a generally balanced diet, but are particularly beneficial for those who don't consume enough high-quality protein, as mentioned above.
If I had to choose only one of the two, I'd probably opt for EAAs, which offer a more complete profile.
For personalized advice and supplement recommendations, don't hesitate to talk to your Shop Santé advisor in store. Happy training!
Félix Daigle, Shop Santé Ambassador
