In this study, it was reported that the quality of sleep of patients with heart failure can be increased when these essential nutrients are consumed together with melatonin.
In another study published by medical doctors from Italy, it was reported that essential AA supplementation may improve the quality of sleep of patients with a medical health condition called COPD.
Take note that this health condition may disrupt sleeping patterns.
Thus, trying whey protein bars from different supplement companies that contain these essential AAs would help in improving insomnia.
4) Enhances mood
In one report published in Clinical Nutrition, it was stated that essential amino acids, including branched-chain AAs, can help in improving the mood of the patients.
In this study where the participants are the institutionalized elderly, it was found out that an oral EAA supplement or BCAA supplement can reduce depressive symptoms of the patients, leading to an improved quality of life.
5) Increases athletic performance
As cited in the Journal of the International Society of Sports Nutrition, essential nutrients including BCAAs can improve athletic performance.
However, there is a certain condition to achieve this ability.
In the same study, it was reported that additional nutrients are needed and the protein requirements of active individuals vary.
For endurance athletes, 1.2–1.4 g protein/kg body is needed.
On the other hand, for athletes who do resistance exercise or training, 1.6–1.7 g protein/kg body is needed.
You can consider a whey protein shake or beverage as your replacement meal in case actual protein whole foods are not your type.
6) Prevents muscle loss
According to a study published in the Journal of Nutrition, not just the BCAAs are effective methods of preventing sarcopenia.
Instead, EAA supplements could help too.
Since this sarcopenia (muscle tissue loss) is associated with aging, filling your body with these essential nutrients, especially leucine, can combat this age-related muscle breakdown.
Additionally, when you age, your muscle myofibrillar protein synthesis declines, causing increased protein turnover.
However, as you undergo amino acid supplementation, you help your body stimulate muscle protein synthesis, no matter how old you are, or how old your muscles are.
7) Promotes weight loss
Consuming a well-balanced amino acid diet through protein sources can help in building lean muscle tissue mass and enhancing healthy muscle growth.
But, did you know that those essential nutrients can also help in promoting body weight loss?
According to a study, essential nutrients, especially branched-chain AAs, are effective weight loss supplements.
The higher branched-amino acid is, the higher chance it is for patients to experience weight loss.
In this study, it was reported that the more essential amino acids consumed, the lower the prevalence rate of being overweight or obese.
The Differences Between EAAs and BCAAs
Now, let us move on to the differences between EAA and BCAA.
These differences will focus on the chemical structure of these two groups and how can this structure distinguish them from one another.
1) Chemical structure
The first thing to know is the structure of the essential amino acids.
All essential amino acids contain an amino group.
However, in terms of the BCAAs, they contain an additional aliphatic side-chain with a branch.
These branches are mainly responsible for the unique functions of BCAAs compared with the other 6 essential amino acids.
2) Anabolic property
According to a study, the 6 essential AAs are not anabolic.
This means that the branched-chain AAs are the only ones that can build muscle mass and boost muscle protein synthesis, leading to healthy muscle gain.
However, in the same study, it was also reported that EAAs can still help in stimulating muscle protein synthesis as long as a proper suboptimal protein dose of whey protein powder or supplement is consumed.
To know your daily protein intake, you can consider using calorie counter apps.
Although they focus on calorie intake, they also provide protein intake monitoring.
3) Pure Quantity
Another difference between EAAs and BCAAs is their pureness.
A BCAA supplement contains a higher purity of amino acids compared to an EAA supplement.
This means that A BCAA supplement provides a purer amino acid supplementation compared to EAA.
Therefore, for athletes, BCAA supplements are more effective for building muscle mass.
4) Onset of action
In terms of their onset of action, the branched-chain amino acids are fast-acting compared to the essential amino acids.
According to a study published in the Frontiers in Physiology, this onset of action is based on the fact that BCAA is metabolized by the skeletal muscle.
This means that they are not metabolized by the liver, unlike the essential amino acids, thus, they can enter the bloodstream in a short time frame.
5) Energy enhancement
BCAAs can enhance the energy of a person while EAAs cannot.
In this study, it was also reported that persons with energy deficiency may experience muscle mass loss.
Thus, patients who want to prevent muscle mass loss and increase energy may consider BCAA supplements.
Histidine can produce histamine which is vital for immunity support.
In this study, it was also reported that the systemic inflammation and infection of a patient can be reduced with the help of all the amino acids.
Drawbacks of BCAAs Vs. EAAs
Just like the other medications, BCAAs and EAAs come with disadvantages.
In this section, the downsides of BCAAs and EAAs will be provided.
Increased blood sugar levels
Cannot be used by pregnant and lactating women
Not for patients with Maple Syrup Urine Disease (MSUD)
Gastrointestinal disturbances and digestive system harm especially in young children when taken on an empty stomach
Increased blood sugar levels
Cannot decrease muscle soreness or fatigue
The Takeaway: Which is Better
Indeed, both EAA supplements and BCAA supplements have their pros and cons.
So, knowing the advantages and disadvantages of the EAA and BCAA, it is about time to finally decide which of these two are better for you.
If you are an active athlete and you regularly exercise, branched-chain AAs are better for you.
On the other hand, if you are looking for a supplement that can support your overall health especially when you have pre-existing health conditions, EAA supplements can be considered.
Lastly, if you do not want to consume actual food as your protein source, you can consider drinking protein shakes which are more convenient to use.
Privacy & Cookies Policy
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.