Within this log, I want to do my best to educate as much as possible in three realms training, nutrition, and supplementation. Today we embark on the supplement side of things with looking at the differences between BCAA's and EAA's and which one you should look to get if there is a need to purchase.

https://www.frontiersin.org/articles/10.3389/fphys.2017.00390/full by Jackman et al

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9 by Robert Wolfe

BCAA’s are Leucine, Valine and Isoleucine and EAA’s are L-Leucine, L-Valine, L-Isoleucine, L-Lysine, L-Threonine, DL-Phenylalanine, L-Histidine, L-Methionine, L-Tryptophan

 

Jackman

The ingestion of EAA’s stimulates mTor signaling and muscle protein synthesis. mTOR is the master anabolic regulator that organizes many other nutrient sensors, such as insulin, leptin, and insulin-like-growth-factor (IGF-1). IGF-1 is another hormone that supports growth development, healing, muscle building, and bone-strengthening, depending on what the body needs.

 

The present study demonstrated that ingesting of all three BCAAs alone, without concurrent ingestion of other EAA, protein, or macronutrients, stimulated a 22% greater response of myofibrillar-MPS following resistance exercise compared with a placebo. however, a full complement of EAA could be necessary to stimulate a maximal response of myofibrillar-MPS following resistance exercise.

 

Wolfe Paper

Theoretically, the maximal stimulation of muscle protein synthesis in the post-absorptive state in response to BCAAs alone is the difference between muscle protein breakdown and muscle protein synthesis (about 30% greater than synthesis), because the other EAAs required for the synthesis of new protein can only be derived from muscle protein breakdown. Realistically, a maximal increase in muscle protein synthesis of 30% is an over-estimate because the obligatory oxidation of EAAs can never be completely suppressed.

 

Based on these two studies along with a bunch more it looks like EAA's are definitely the route to go.  The fact that BCAA's are going to break down hard-earned muscle to collect the rest of the amino acids is enough for me to never look their way again.