Understanding Amino Acids: BCAAs vs. EAAs

Most people that have taken a 9th grade biology class can tell you that amino acids are the building blocks of proteins. At face value, this means they help form muscle tissue, organs, tendons, nails, bones, hair, glands, and ligaments. But they actually do a ton more for the body such as regulating hormone production, immune system, nitrogen balance, metabolism, sleep, digestion, muscle protein synthesis, and absorption of nutrients.

Since they’re responsible for so many vital functions in the body, ensuring you’re getting a healthy intake of amino acids can help optimize your health and improve your cognitive functioning. And while your regular diet may supply you with some amino acids, your body can only absorb and make use of only about half of the amino acids that you get from protein. Additionally, as we age, our muscles aren’t as sensitive to protein and amino acids, so older people may require double the amount of amino acids as younger adults.

The types of amino acids can be broken down into essential amino acids (EAAs) and branched-chain amino acids (BCAAs). There are also a group called non-essential amino acids (NEAAS), which can be made by the body itself.

What Are The Nine Essential Amino Acids?

The EAAs these amino acids are essential because the body can’t produce them naturally. Because of this, people must consume EAAs through foods or supplements, and EAAs are the only macronutrient that humans must eat to survive.

There are nine EAAs in total, and each one plays a critical role in the body.

• Isoleucine (BCAA) supports muscular metabolism, energy regulation, and immune function.
• Valine (BCAA) helps stimulate muscle growth, regeneration, and the production of energy.
• Leucine (BCAA) is vital for muscle growth, repair, and protein synthesis.
• Tryptophan is a precursor to serotonin, which is a neurotransmitter that helps regulates sleep, appetite, and mood.
• Threonine forms structural proteins for connective tissue and healthy skin, known as collagen and elastin.
• Phenylalanine is a precursor to several important neurotransmitters that promote a balanced mood and cognitive function.
• Histidine is a precursor to histamine and a neurotransmitter vital for digestion, the immune system, sexual function, and sleep.
• Lysine is essential for immune function and the absorbing of nutrients.
• Methionine is involved in detoxification, metabolism, and the absorption of selenium and zinc.

If you’re deficient in any of the EAAs, it can lead to a bunch of health problems, part of the reason they’re considered “essential.” Only three of the nine EAAs are considered branched-chain amino acids (BCAAs).

The Function Of Branched-Chain Amino Acids

Also referred to as BCAAs, these amino acids have a branched-chain within their structure. The setup allows these amino acids to skip the liver and metabolize directly in the muscular tissue, providing a boost of energy to the muscles. The bodybuilding industry and amateur athletes can use these amino acids as a cheap and quick performance enhancement.

There are a few other potential benefits BCAAs provide, other than just an energy boost. Studies have found that  consuming BCAAs during your work can help reduce mental fatigue and prevent muscle damage. There have also been links to BCAAs in supporting exercise recovery more than rest or other post-workout activities, as well as boosting muscle strength and lean mass while encouraging fat loss when added to a resistance-training routine.

Some studies have found that BCAAs reduce the effects of DOMS, which is delayed-onset muscle soreness, and during endurance exercise, they may be able to increase the body’s resistance to fatigue and fat oxidation. Despite those positive benefits, there are severe drawbacks to taking BCAAs in isolation.

Side Effects Of Taking Too Many Isolated BCAAs

BCAAs and tryptophan can compete with each other, it can result in reduced serotonin levels, a neurotransmitter essential in providing calm and helping with mood. You might deal with neurological imbalances if you experience chronically low serotonin levels. In turn, you will have a greater chance of developing sleeping issues, carb cravings, attention disorders as well as anxiety, and depression.

As you are trying to maintain your weight and stay healthy, taking high doses of isolated BCAAs can actually lead to overeating. Why? Because these amino acids interfere with proper appetite connections. The overeating that you may inadvertently do can lead to obesity.

These amino acids may promote glucose uptake, which can stimulate insulin. But there are ways it can increase your chance of metabolic diseases, like diabetes. If you try to isolate BCAAs and take high doses of them, research has shown that it can lead to an uncontrollable resistance to blood sugar insulin that you can’t regulate.

Taking too many isolated BCAAs can also deplete the B vitamins in your body. Without B vitamins, you can’t convert food into energy for various functions such as DNA synthesis, hormone production, and nervous system function. These vitamins are also critical for healthy hair, nails, and skin.