The Basics Of Essential Amino Acids

For years, Branched-Chain Amino Acids (BCAAs) have been the go-to for those looking to enhance their fitness regimen. However, some advocates claim Essential Amino Acids (EAAs) outperform BCAAs in the post-workout arena. This ongoing battle in the world of nutrition—BCAAs vs. EAAs—isn’t just a fleeting trend…many ask: Which reigns supreme for muscle growth and recovery? Is one superior as a post-workout supplement? And why might one be favored over the other? So let’s take a deep dive into the basics of Essential Amino Acids (EAAs) and explore why they are important.

What Are Essential Amino Acids?

EAAs are the building blocks of protein. They are called essential because we need them in our diet to live. Our bodies cannot produce them, so they must be obtained from foods or supplements. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

What Do They Do?

Each of the nine essential amino acids has a specific job in our body.

Histidine is a neurotransmitter vital to immune response, digestion, sexual function and sleep-wake cycles.⁽¹⁾

Isoleucine (also a BCAA) is involved in muscle metabolism and heavily concentrated in muscle tissue. It is important for immune function, hemoglobin production and energy regulation.⁽²⁾

Leucine (also a BCAA) is critical for protein synthesis and muscle repair. It helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.⁽³⁾

Lysine plays major roles in protein synthesis, calcium absorption and the production of hormones and enzymes. It’s important for energy production, immune function and the production of collagen and elastin.⁽⁴⁾

Methionine is important for metabolism, detoxification, tissue growth and the absorption of zinc and selenium.⁽⁵⁾

Phenylalanine plays an integral role in the structure and function of proteins and enzymes and the amino acid production.⁽⁶⁾

Threonine is a principal part of structural proteins like collagen and elastin. It also plays a role in fat metabolism and immune function.⁽⁷⁾

Tryptophan is a precursor to serotonin (neurotransmitter that regulates appetite, sleep and mood).⁽⁸⁾

Valine (also a BCAA) stimulates muscle growth and is involved in energy production.⁽⁹⁾

Should You Take EAA Supplements?

Most people get the EAAs they need through their diet. They can be found in the following foods:⁽¹⁰⁾

• Lysine is found in meat, eggs, soy, black beans, quinoa and pumpkin seeds.
• Meat, fish, poultry, nuts, seeds and whole grains contain large amounts of histidine.
• Cottage cheese and wheat germ contain high quantities of threonine.
• Methionine is in eggs, grains, nuts and seeds.
• Valine is in soy, cheese, peanuts, mushrooms, whole grains and vegetables.
• Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts and seeds.
• Dairy, soy, beans and legumes are good sources of leucine.
• Phenylalanine is in dairy, meat, poultry, soy, fish, beans and nuts.
• Tryptophan is in most high-protein foods, including wheat germ, cottage cheese, chicken and turkey.

While a deficiency is rare, there are benefits to taking EAA supplements including improved immune system function, increased energy production in cells, improved digestion and absorption of nutrients, better sleep quality (due to its ability to reduce stress hormones) and enhanced exercise performance and recovery.⁽¹¹⁾

Conclusion

Essential amino acids contain the branched-chain amino acids PLUS six more that have important roles in bodily functions. Aside from the number, why the argument that EAAs are better than BCAAs? It comes down to what the body needs.

Most of the people who are taking BCAAs are doing so because they want to build muscle or strength. However, your body can’t create new muscle tissue with just valine, isoleucine and leucine. It needs all 20 amino acids to build muscle. Taking a supplement that contains the nine essential amino acids versus just three is more likely to help you accomplish your goal.

Also, if you don’t often meet daily protein needs through diet, then supplementing could be helpful.

Overall, both BCAAs and EAAs have their place. As with any supplement, you should evaluate your goals, speak with your healthcare practitioner and determine what the best option is for your individual needs.

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Sources:

1. https://pubchem.ncbi.nlm.nih.gov/compound/L-histidine
2. https://pubchem.ncbi.nlm.nih.gov/compound/l-isoleucine
3. https://pubchem.ncbi.nlm.nih.gov/compound/L-leucine
4. https://pubchem.ncbi.nlm.nih.gov/compound/5962
5. https://pubchem.ncbi.nlm.nih.gov/compound/L-methionine
6. https://pubchem.ncbi.nlm.nih.gov/compound/L-phenylalanine
7. https://pubchem.ncbi.nlm.nih.gov/compound/L-threonine
8. https://pubchem.ncbi.nlm.nih.gov/compound/6305
9. https://pubchem.ncbi.nlm.nih.gov/compound/L-valine
10. https://www.medicalnewstoday.com/articles/324229#incorporating-essential-amino-acids-into-the-diet
11. https://www.healthline.com/nutrition/essential-amino-acids#what-they-are