Why I Recommend Essential Amino Acids over BCAA
BCAAs May Lead To Higher Risk Of Metabolic Disease
BCAAs are known to activate insulin activity and promote the uptake of glucose by muscles, which actually contributes to their positive effects on athletic performance.
When taken in high doses and in isolation of other amino acids, though, research shows BCAAs may actually lead to dysregulated blood sugar, insulin resistance, and increase the risk of more serious metabolic diseases like diabetes
BCAAs Can Lead To Overeating And Weight Gain
This isn't because BCAAs are bad, per se. It’s just that when taken in the doses dished out in most supplements and powders these days, and without the presence of the other EAAs to balance them out, BCAAs are A) not as effective for building muscle, and B) can lead to amino acid imbalances that cause all the other issues I've just cited
Essential Amino Acids
EAAs are a smaller subcategory of the 20 amino acids. They’re classified as “essential” because your body can’t make them on its own, and you have to get them from diet or supplementation.
There are nine EAAs in total, each with critical roles in the body:
Leucine (BCAA): Critical for protein synthesis, muscular growth, and repair.
Isoleucine (BCAA): Supports muscular metabolism, immune function, and energy regulation.
Valine (BCAA): Stimulates muscle growth, regeneration, and energy production.
Phenylalanine: Precursor to several important neurotransmitters that promote cognitive function and a balanced mood.
Threonine: Forms structural proteins (collagen and elastin) for healthy skin and connective tissue.
Tryptophan: Precursor to serotonin, a neurotransmitter that regulates mood, sleep, and appetite.
Lysine: Important for immune function and the absorption of nutrients.
Methionine: Plays a role in metabolism, detoxification, and the absorption of zinc and selenium.
Histidine (sometimes considered “conditionally essential,” but for reasons you’ll learn about, is best classified as “essential”): Precursor to histamine, and neurotransmitter vital for the immune system, digestion, sexual function, and sleep.
As you can guess, lacking in any one of the EAAs is a fast-track to a multitude of health issues—hence why these amino acids are considered to be “essential” in the first place. Of these nine EAAs, only three are classified as branched-chain amino acids (BCAAs), which are denoted above.
Solution
You can take BCAAs WITH Essential Amino Acids for optimization
I personally just use essential amino acids in my pre-workout cocktail: 1 serving of BulkSupplements Essential Aminos, 1/2 serving of Kion Aminos (they are pricey but the best on the market, I use half a serving for the taste and to make it last longer), 1 serving of BulkSupplements Creatine Monohydrate, and a pinch of Redmond's sea salt
