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08/10/23 3

BCAA vs. EAA: The Challenge for Muscle Growth and Performance in the Gym

BCAA vs. EAA: The Challenge for Muscle Growth and Performance in the Gym. Can it be useful to combine them?

In the world of fitness and bodybuilding, supplements have become an essential part of the training routines of professionals and fitness enthusiasts. Of these, branched-chain amino acids (BCAAs) and essential amino acids (EAAs) are among the best known and most discussed. In this article, we will examine the differences between BCAAs and EAAs in terms of their effectiveness in muscle growth and performance in the gym, based on recent promising scientific articles.

BCAA: The Old School.

BCAAs, which include leucine, isoleucine and valine, are known for their role in stimulating muscle protein synthesis. During training, muscles use amino acids as an energy source, and BCAAs may be a preferred source in these situations, helping to prevent muscle catabolism. A study published on “The Journal of Nutrition” showed that taking BCAAs before and during training can reduce exercise-induced muscle protein breakdown. This may be particularly useful for those seeking to preserve muscle mass during periods of calorie-cutting. However, BCAAs have one significant limitation: they do not contain all the essential amino acids. This makes them effective in preventing muscle catabolism, but they may not optimise muscle protein synthesis.

EAA: Innovation in Muscle Growth

Essential amino acids, on the other hand, contain all nine essential amino acids required by the human body. These amino acids, including lysine, phenylalanine and tryptophan, are crucial for muscle protein synthesis and overall muscle building. An interesting study published in “Nutrients” showed that taking EAAs before training led to a significant increase in muscle protein synthesis compared to BCAAs. This suggests that if muscle growth is the main goal, EAAs may be a more effective choice than BCAAs.

Synergy between BCAA and EAA?

Many fitness enthusiasts wonder whether it is possible to get the best of both worlds: BCAA e EAA. A recent study on “Frontiers in Physiology” examined this possibility. The authors found that combining BCAAs and EAAs resulted in greater protein synthesis than taking BCAAs alone, suggesting that some sort of synergy exists between the two. The idea of combining BCAAs and EAAs has become increasingly popular among endurance and strength athletes seeking to maximise muscle protein synthesis and prevent muscle breakdown. However, it is important to note that research into this combination is still in its early stages, and further studies will be needed to confirm these promising results.

Final Considerations

The choice between BCAAs and EAAs will mainly depend on individual goals. If the main goal is to prevent muscle breakdown during training or during a strict diet, BCAAs may be a valid choice. On the other hand, if the aim is to maximise muscle growth and optimise protein synthesis, EAAs appear to be a more effective choice. Furthermore, the combination of BCAAs and EAAs could offer additional benefits, but research on this front is still ongoing. So, if you are looking to improve your performance in the gym and get the best possible results, you may want to explore this option depending on your personal situation. In conclusion, both BCAAs and EAAs have their place in the world of fitness supplements, and the choice will depend on your specific goals. Always consult a health professional or dietician before starting any supplement regimen to ensure it is suitable for your individual needs and overall health.


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