What exactly are branched-chain amino acids (BCAAs)? Should you be supplementing with them? Do BCAAs work? Researchers continue to question the effectiveness of taking a supplement that just contains BCAAs versus one that contains all of the essential amino acids (EAAs).

In this article, we break down the science behind branched-chain amino acids vs. essential amino acids, so you can better understand which is more beneficial for your fitness and recovery goals.

Although BCAAs are an extensively researched option for supporting muscle health and recovery, this article aims to shed light on this debate and minimize confusion.

Let’s start with the basics: what are amino acids?

The protein we eat in our food – from meat, dairy (including whey), legumes, etc. – is made up of 20 different amino acids. Amino acids are often referred to as the building blocks of life because it’s amino acids that make up our DNA, build muscles, and provide structure and therefore, function, to our tissues and organs.

Our bodies use these 20 amino acids to assemble proteins in thousands of combinations, much like we use the 26 letters of the alphabet to form an endless number of words.

Although protein and amino acids are generally discussed for their ability to initiate muscle building and muscle repair, only about 10% of the protein we digest is available for this function.

On the other hand, 50% of the protein we eat is directed toward the liver or GI tract, and 40% is used for energy production, the formation of neurotransmitters, and supporting our waste management system.

Should I be supplementing with BCAAs?

While our bodies can produce 11 amino acids using other amino acids to do so (non-essential amino acids), nine of the 20 amino acids are considered essential amino acids (EAAs) because these amino acids must come from diet or supplementation since the body can’t make them. Of these nine, three are referred to as branched-chain amino acids, or BCAAs, because of their chemical structure – leucine, isoleucine, and valine.

Athletes consume these three BCAAs because of their unique structure, which allows them to skip the normal digestion processes and become quickly available in the muscle to be used as energy or to be saved in the amino acid pool for later metabolism.

In times of illness, injury, growth, or stress – including those caused by sports or competition – our need for six of the 11 non-essential amino acids exceeds the amount we can produce; we call this group conditionally essential amino acids. 

The answer to whether or not you should be supplementing amino acids depends on how much high-quality protein you consume and when, and how much exercise, stress, or injury/illness you experience. 

Each amino acid is separately (and in combination) linked to various functions in our body. For example, glutamine is one of the few amino acids that can cross the blood-brain barrier, while also supporting a healthy intestinal lining and immune function. Tryptophan is needed to create serotonin and melatonin, which is why it is associated with restful sleep.

  • Essential Amino Acids: Histidine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Isoleucine, Leucine, and Valine 
  • Nonessential Amino Acids: Alanine, Asparagine, Aspartic Acid, Glutamic Acid
  • Conditionally Essential Amino Acids: Arginine (essential in children, not in adults), Cysteine, Glutamine, Glycine, Proline, Serine, and Tyrosine

When comparing essential amino acids vs. branched chain amino acids, it’s important to understand that BCAAs alone may not provide the full range of benefits needed for optimal recovery.

Do they work?

There has been a buzz about BCAAs, especially leucine, in the athletic community since research determined that leucine is responsible for initiating the muscle recovery process after training.

Exercise at a high enough intensity or a long enough duration can break down muscles, which continues until the body is given a signal to start the recovery process.

Leucine provides this signal to switch from a catabolic state to an anabolic state – where the body stops breaking down muscle and starts to rebuild it. The goal is to receive this signal as soon as possible after training is completed; i.e., the sooner you switch from breaking down to building up, the better you optimally repair and recover.

More recently, researchers have sought to determine if leucine is the only key amino acid needed for muscle repair and recovery, or whether all the BCAAs or even all of the EAAs should be present in the bloodstream for optimal repair and recovery.

A 2016 study1 compared the impact of water (placebo), leucine, BCAAs (which included leucine), and all EAAs (which include BCAAs) in resistance-trained men completing a training protocol. The results found that BCAAs provided alone or in the full mix of EAAs stimulated repair and recovery better than water or leucine alone.1 

Building on this information, other researchers completed a study on the magnitude of the difference between the groups. They found that BCAAs stimulated muscle protein synthesis 22% more than the water group.2

Other research has concluded that although BCAAs are essential to begin the recovery process, they do not offer the full complement of building blocks needed to sustain new muscle growth and repair like a complete protein such as whey that contains all essential amino acids.3

Putting it all together

Now that you know about branched-chain vs. essential amino acids, it’s time to consider ways to supplement the diet with ideal amounts of both categories. 

Many factors go into choosing a post-workout protein that contains a full complement of essential amino acids. Although most athletes choose a whey protein isolate to support muscle repair and recovery,* researchers have shown that when essential amino acids with about 5 grams of leucine are added to a low-protein beverage, the ability to stimulate protein synthesis compares favorably to whey protein isolate.

Therefore, athletes in weight class sports, or individuals requiring strict management of calories, or individuals with problems tolerating whey protein, should look to a complete EAA product to support their training.

Whether you exercise in the morning or the evening, the best workout starts with an ideal pre-workout routine that lays the foundation for post-workout recovery. That’s why Thorne has formulated Creatine + BCAAs, combining creatine, a well-researched nutrient with benefits for muscle strength, endurance, and cognition, with 5 g of BCAAs to jumpstart muscle repair.* With a juicy peach mango flavor, Thorne’s Creatine + BCAAs is best if taken 30-90 minutes before a workout.

For lean muscle mass and strength, Thorne’s Amino Complex provides a best-in-class formula with all nine essential amino acids and a 2:1:1 BCAA ratio of leucine, isoleucine, and valine. Amino acids are the building blocks of protein, and therefore, our muscles. Protein is essential for muscle repair, maintenance, and you guessed it, muscle growth. So increasing the availability of amino acids gives your body more to work with when building muscle.* Thorne’s Amino Complex is available in both lemon and berry flavors. For on-the-go amino support, both flavors of Amino Complex are available in stick packs.

References

  1. Moberg M, Apró W, Ekblom B, et al. Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. Am J Physiol Cell Physiol 2016;310(11):C874-C884.
  2. Jackman S, Witard O, Philp A, et al. Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Front Physiol 2017;8:390.
  3. Churchward-Venne T, Burd N, Mitchell C, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol 2012;590(11):2751-2