BCAA/EAA

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

What are BCAA/EAA actually?

BCAAs and EAAs are considered the most popular sports supplements. No matter whether it's strength, endurance or recreational sports: you almost can't get past them.

In order to build proteins, we need amino acids. Some of them our body can produce itself, others have to be supplied through food. These amino acids are therefore also referred to as essential amino acids (= essential amino acids = EAA). The EAA include leucine, isoleucine, valine, phenylalanine, Tryptophan, methionine, threonine and Lysine. For building and maintaining muscle, it is essential that these eight amino acids are supplied in sufficient quantities through food.

How do EAAs work?

But amino acids are not only involved in the construction of muscle protein, but also in numerous other vital metabolic processes. This is how they become, among other things: needed for the formation of antibodies and enzymes as well as for the synthesis of hormones and neurotransmitters.

Tryptophan, for example, is the precursor to the messenger substances serotonin and melatonin. As building blocks of collagen, lysine and threonine play an important role in building connective tissue. In addition, both amino acids are required for the formation of enzymes and antibodies. Methionine is involved in numerous metabolic processes, including: in the formation of Creatine and Carnitine. Phenylalanine represents e.g. B. is an important component of thyroid hormones and other hormones such as adrenaline.

Three of the essential amino acids are of particular interest to athletes: The so-called BCAA. The abbreviation BCAA stands for branched-chain amino acids (branched chain amino a cids) valine, isoleucine and leucine.

What differentiates BCAA from other amino acids?

In contrast to the remaining amino acids, whose main place of breakdown is the liver, the BCAAs are metabolized directly in the muscle. They are involved in building muscles and serve as an energy source for muscle cells. About 35% of skeletal muscle consists of BCAA. This makes them particularly interesting for people who want to build and maintain muscle tissue.

How do BCAAs work?

Our muscle cells get their energy from ATP. However, the supply of the energy-rich phosphate compound is exhausted after just a few seconds. Then glucose (carbohydrate) and fat must be broken down in order to form further ATP. In certain situations, e.g. B. with a low-carb diet, during long training sessions (e.g. during endurance sports) or after long periods of fasting (e.g. through intermittent fasting), the carbohydrate stores can be exhausted. If the level of glucose and fat in the blood is low, the body also uses amino acids from the muscle to generate energy.

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

Another special feature that distinguishes BCAA 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, BCAA (especially leucine) activate the protein mTOR (= mechanistic target of rapamycin). mTOR initiates performance-enhancing and growth-promoting processes in the muscles and is used, for example, B. also activated by strength training.

When and how should BCAA/EAA be taken?

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

Are there any risks when taking it?

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

Which form or preparation is the best?

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

The taste of pure BCAA or EAA powder takes some getting used to. In addition, the amino acids are poorly soluble in water. For anyone trying BCAAs or EAAs for the first time, we recommend our instant powders in various delicious flavors. Our EAA tablets and EAA capsules. The BCAA and EAA 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 EAA products. The advantage is apparently obvious: after all, you have the entire package of essential amino acids here. But the BCAA supplements also have their place and have two decisive advantages over the EAAs: Leucine, lysine and valine are contained in a higher proportion and are in the optimal ratio. of 2:1:1 (leucine: isoleucine: valine). The question of whether EAAs or BCAAs are better cannot be answered in general terms. This depends, among other things, depends on the training goals and nutritional Habits.

You can read which of the two supplements makes more sense for you here.

Our BCAA and EAA products are developed by nutritionists in Germany. In addition to our instant powders in various varieties, our EAAs are also available in tablet and capsule form. Manufacturing is subject to the strictest quality standards and the products are regularly checked by an independent laboratory. Both products are free of animal ingredients.