BCAA/EAA

•  suitable for vegans
• recommended daily dose of 5-10 g
• essential amino acids and components of proteins

What are BCAAs/EAAs?

BCAAs and EAAs are considered the most popular sports supplements. Whether in strength, endurance or recreational sports, you almost can't do without them.

We need amino acids to be able to build up proteins. Our body can produce some of them itself, others have to be supplied through food. These amino acids are therefore also called essential amino acids (EAA). EAAs include leucine, isoleucine, valine, phenylalanine, tryptophan, methionine, threonine and lysine. For muscle building and maintenance, it is essential that these eight amino acids are supplied in sufficient quantities in the diet.

How do EAA work?

However, amino acids are not only involved in building muscle protein, but also in numerous other vital metabolic processes. They are needed for the formation of antibodies and enzymes as well as for the synthesis of hormones and neurotransmitters.

Tryptophan, for example, is the precursor of the messenger substances serotonin and melatonin. Lysine and threonine play an important role in building connective tissue as building blocks of collagen. In addition, both amino acids are needed for the formation of enzymes and antibodies. Methionine is involved in numerous metabolic processes, including the formation of creatine and carnitine. Phenylalanine is an important component of thyroid hormones and other hormones such as adrenaline.

For athletes, three of the essential amino acids are of particular interest: The so-called BCAA. The abbreviation BCAA stands for the branched chain amino acids valine, isoleucine and leucine.

What distinguishes BCAAs from other amino acids?

Unlike the other amino acids, which are mainly broken down in the liver, the BCAAs are metabolised directly in the muscle. They are involved in building up the muscles and serve as an energy supplier for the muscle cells. About 35% of skeletal muscle consists of BCAAs. This makes them particularly interesting for people who want to build and maintain muscle tissue.

How do BCAAs work?

Our muscle cells obtain their energy from ATP. However, the supply of this energy-rich phosphate compound is exhausted after just a few seconds. Glucose (carbohydrate) and fat must then be broken down in order to be able to produce more ATP. In certain situations, e.g. low-carbohydrate (low-carb) diets, long training sessions (e.g. endurance sports) or after long periods of fasting (e.g. intermittent fasting), the carbohydrate stores can be exhausted. If the glucose and fat content in the blood is low, the body also draws on amino acids from the muscle for energy.

Although carbohydrates can be stored in the form of fat if there is a surplus, conversely our body cannot make carbohydrates from fatty acids. Only proteins can be converted into carbohydrates. If there is a lack of carbohydrates, proteins are therefore needed in addition to fats for energy production. And this is where the BCAAs come into play: they serve the body as an emergency reserve, so to speak, when there is too little glucose in the blood and the carbohydrate (glycogen) reserves are exhausted.

Another special feature that distinguishes BCAAs from other amino acids: Valine, leucine and isoleucine stimulate insulin secretion. The hormone insulin promotes the absorption of nutrients such as glucose and amino acids into the muscle cell and has an anabolic (muscle-building) effect. In addition, BCAAs (especially leucine) activate the protein mTOR (= mechanistic target of rapamycin). mTOR initiates performance-enhancing and growth-promoting processes in the muscles and is also activated by strength training, for example.

When and how should BCAA/EAA be taken?

We recommend taking at least 5 g (= one measuring spoon) of BCAA powder per day. 5 g powder contains 2.5 g leucine and 1.25 g each of isoleucine and valine. For intensive training, 1 scoop of powder should be taken before and after training with sufficient liquid. For EAAs, the recommended intake is one scoop (corresponds to 10 g EAAs) per day.

Are there any risks associated with taking the supplement?

As long as the intake recommendations are not exceeded, both BCAAs and EAAs are considered to be well tolerated. However, people with kidney or liver disease should first discuss the intake of amino acids with their doctor.

Which form or which preparation is best?

When buying BCAAs, it is important to make sure that the three amino acids are contained in the right ratio. The optimal ratio is currently 2:1:1 (leucine: isoleucine: valine).

By the way, the taste of pure BCAA or EAA powder takes some getting used to. In addition, the amino acids are poorly soluble in water. For all those who are trying out BCAAs or EAAs for the first time, we therefore recommend our instant powders in various delicious flavours. Our EAA tablets and EAA capsules are also practical for on the go. The BCAAs and EAAs in our products are obtained by fermenting glucose from non-genetically modified (NON-GMO) corn.

BCAA or EAA - Which is better?

Since BCAAs are EAAs, many athletes prefer to use EAA products. The advantage seems to be obvious: after all, here you have the whole package of essential amino acids. But BCAA supplements are also justified and have two decisive advantages over EAAs: Leucine, lysine and valine are contained in a higher proportion and are present in the optimal ratio of 2:1:1 (leucine: isoleucine: valine). The question of whether EAAs or BCAAs are better cannot be answered in a general way. It depends on your training goals and nutritional habits, among other things.