If you missed part one of this series which includes helpful background and breakdown of how proteins get absorbed check it out here.
In part one we established that BCAAs are a subset of EAAs which are accessed through consuming protein foods. Both BCAAs and EAAs are very popular though in the supplement industry, let’s explore why, and if there is merit to the claims.
BCAAs:
BCAA supplements often have claims related to improving energy, muscle protein synthesis, and recovery.
It is true that compared to other EAAs, BCAAs can be metabolized by skeletal muscle during exercise to provide energy. However, studies have shown the effect of BCAAs on performance were negligible regardless of the durations of the supplementation protocol.
Regarding supplemental BCAAs effect on muscle protein synthesis (MPS), research had shown positive effects, however, many of these studies either did not properly control for total protein intake. This brings into question if consumption of protein is adequate protein, is BCAA supplementation really having an effect?
There is some research that supports BCAAs in the role of fatigue and recovery. In regards to fatigue, there is a theory that BCAAs may play a role in the central fatigue hypothesis. Specifically that BCAA supplementation may reduce the uptake of serotonin by the brain thus reducing central fatigue, and therefore leading to potential performance improvements. Regarding recovery, particularly muscle soreness, research does tend to support there may be some benefit for reducing muscle soreness particularly in resistance training athletes. Again, there are some questions about controlling for all macronutrient variables in the aspect of fatigue and performance.
EAAs:
EAAs are the full group of 9 essential amino acids that include BCAAs. EAA supplements often reflect similar claims as BCCAs regarding muscle growth and maintenance, but you may also see some more marketing for EAAs related to preserving muscle during caloric restriction, weight loss and aging.
There is a growing body of research that does support EAAs promoting MPS. The joint position statements of the American College of Sports Medicine, The Academy of Nutrition and Dietetics, and Dietitians of Canada as well as the International Society of Sports Nutrition (ISSN) all reflect the importance of EAAs for promoting MPS.
With this evidence, EAAs could be a useful supplementation tool for many different groups of people. For example individuals who may have trouble meeting protein goals, or have a period of increased protein demands could use EAAs for this purpose, or athletes who may need to compete in weight based sports could utilize them for protein supplementation during a caloric deficit. Older adults who may be losing muscle mass with age could also potentially utilize EAAs to help promote preservation of lean mass.
Key Take-Aways:
-
EAAs include BCAAs, and the research supports EAAs functionality for promoting muscle growth
-
EAA supplementation could be a helpful supplementation tool for aging adults or those in a caloric restriction
And as always, remember when using supplements to practice safe supplementation by choosing reputable sources that are third party verified, and keeping your healthcare team informed on what supplements you use.
To learn more about Gnarly’s switch from BCAAs to EAAs check out this article here.
References:
Ferrando, Arny A, et al. “International Society of Sports Nutrition Position Stand: Essential Amino Acid Supplementation on Skeletal Muscle and Performance.” Journal of the International Society of Sports Nutrition, vol. 20, no. 1, 6 Oct. 2023, https://doi.org/10.1080/15502783.2023.2263409.
---. “International Society of Sports Nutrition Position Stand: Essential Amino Acid Supplementation on Skeletal Muscle and Performance.” Journal of the International Society of Sports Nutrition, vol. 20, no. 1, 6 Oct. 2023, https://doi.org/10.1080/15502783.2023.2263409. Accessed 25 Oct. 2023.
Kerksick, Chad M., et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 29 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/, https://doi.org/10.1186/s12970-017-0189-4.
Martinho, Diogo V., et al. “Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review.” Nutrients, vol. 14, no. 19, 27 Sept. 2022, p. 4002, https://doi.org/10.3390/nu14194002. Accessed 3 Oct. 2022.
National Institutes of Health. “Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance.” Nih.gov, 2019, ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/.
“Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Canadian Journal of Dietetic Practice and Research, vol. 77, no. 1, Mar. 2016, pp. 54–54, https://doi.org/10.3148/cjdpr-2015-047.
