5 Proven Benefits of EAAs Essential Amino Acids

There are 20 different amino acids our bodies use to construct thousands of different proteins.

Nine of the 20 are considered essential amino acids (EAAs), meaning they cannot be made by your body and must be obtained through your diet (or supplementation).

Of the nine essential amino acids, three possess a unique molecular structure -- the branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. BCAAs account for 35% of the EAAs found in muscle proteins and 40-45% of the total amino acids required by your body.[1,2]

Here are 5 proven benefits of EAAs Essential Amino Acids

5 Research-Backed Benefits of BCAAs

#1 Stimulates Protein Synthesis

BCAAs (particularly leucine) stimulate muscle protein synthesis via activation of the mTOR (mechanistic target of rapamycin) pathway in the body.[3]

Protein synthesis is the metabolic process by which your body builds new muscle protein. Without adequate BCAA intake your body isn’t able to “turn on” protein synthesis and support muscle recovery and growth.

#2 Decreases Muscle Soreness

Numerous studies have shown that consuming BCAA during and around exercise can help reduce delayed onset muscle soreness (DOMS) induced by resistance-training and endurance exercise.[4,5]

For example, one study found that BCAA supplementation before and after a hard workout (100 drop jumps) significantly reduced muscle soreness. Other research finds that BCAA supplements can lessen the horrendous soreness that typically follows eccentric exercise.

Keep in mind that less soreness means that you are able to train more frequently at higher intensities, leading to greater increases in size, strength, and performance.

#3 Reduce Exercise-Induced Fatigue

Fatigue, be it in the muscles or central nervous system, can reduce performance and stamina. BCAA supplements can enhance performance and reduce fatigue in two unique ways.

First, muscle cells can use BCAAs as a source of energy to maintain ATP stores (ATP is the cellular “currency” of energy production) during glycogen-depleting exercise, such as resistance-training or HIIT.

They may also help prevent CNS fatigue limiting tryptophan uptake into the brain. Tryptophan is the essential amino acid used to make serotonin in the brain. When serotonin levels rise and dopamine levels decline, feelings of tiredness and fatigue increase.

The BCAAs compete for uptake into the brain with tryptophan, leading to less feelings of fatigue. This allows you to push harder for longer and reach new heights of performance. Research even shows that BCAA supplementation can reduce the rating of perceived exertion (RPE), which allows individuals to tolerate higher training loads.[6]

Ultimately, this may help individuals to train for longer at higher intensity, burning more calories, lifting more weights, and getting better results.

#4 Prevents Muscle Wasting

Prolonged, strenuous exercise, such as endurance training, places significant stress on the muscles and has been noted to lead to significant muscle protein breakdown. In line with this, researchers have also noticed a significant decline in plasma levels of BCAAs which is associated with muscle loss.

Supplementing with BCAA can help prevent muscle loss during exercise by providing muscle cells with an easily accessible form of energy to use so that muscle tissue is not broken down to meet the body’s energy demands.

BCAAs have also been studied for their role in helping older individuals combat age-related muscle loss (sarcopenia).[7]

In case you weren’t aware, as we get older, our bodies develop “anabolic resistance” where protein synthesis isn’t as powerful and our bodies ability to efficiently utilize amino acids declines. This is one of the reasons older individuals are at an increased risk for muscle loss. BCAA supplementation can help provide more of the potent building blocks and stimuli our bodies need to maintain/build muscle as we age.

#5 May Support Liver Health

The liver is one of the body’s primary detoxification organs. As you can imagine, it shoulders a heavy burden, especially for those individuals who like to dabble with certain substances, such as alcohol.

Cirrhosis is a chronic disease in which the liver does not function properly.

As it turns out, BCAAs may support liver function.[8]

Researchers also recommend BCAAs as a nutritional intervention for individuals with liver complications.[9]

Foods High in BCAAs

BCAAs are found in foods and whole protein supplements, especially whey protein and egg white protein.

Here are several high-quality protein sources that are naturally rich in BCAAs:

The Bottom Line on the Benefits of BCAAs

The BCAAs are a special subgroup of the essential amino acids (EAAs) that have the unique ability to stimulate muscle protein synthesis (MPS). Research shows that BCAAs can help you to delay the onset of fatigue, recover quicker, and get better results.

You can get BCAAs from whole foods, such as steak, chicken and fish, as well as dietary supplements, including protein powder, 1UP Her EAA/BCAA and 1UP His BCAA/EAA.

References

1. Mantuano P, Bianchini G, Cappellari O, Boccanegra B, Conte E, Sanarica F, Mele A, Camerino GM, Brandolini L, Allegretti M, De Bellis M, Aramini A, De Luca A. Ergogenic Effect of BCAAs and L-Alanine Supplementation: Proof-of-Concept Study in a Murine Model of Physiological Exercise. Nutrients. 2020 Jul 30;12(8):2295. doi: 10.3390/nu12082295. PMID: 32751732; PMCID: PMC7468919.
2. L S, Vasu P. In silico designing of therapeutic protein enriched with branched-chain amino acids for the dietary treatment of chronic liver disease. J Mol Graph Model. 2017 Sep;76:192-204. doi: 10.1016/j.jmgm.2017.06.015. Epub 2017 Jul 12. PMID: 28734207.
3. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017 Jun 7;8:390. doi: 10.3389/fphys.2017.00390. PMID: 28638350; PMCID: PMC5461297.
4. Salem A, Ben Maaoui K, Jahrami H, AlMarzooqi MA, Boukhris O, Messai B, Clark CCT, Glenn JM, Ghazzaoui HA, Bragazzi NL, Ammar A, Trabelsi K, Chtourou H. Attenuating Muscle Damage Biomarkers and Muscle Soreness After an Exercise-Induced Muscle Damage with Branched-Chain Amino Acid (BCAA) Supplementation: A Systematic Review and Meta-analysis with Meta-regression. Sports Med Open. 2024 Apr 16;10(1):42. doi: 10.1186/s40798-024-00686-9. PMID: 38625669; PMCID: PMC11021390.
5. Weber MG, Dias SS, de Angelis TR, Fernandes EV, Bernardes AG, Milanez VF, Jussiani EI, de Paula Ramos S. The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino Acids. 2021 Nov;53(11):1663-1678. doi: 10.1007/s00726-021-03089-2. Epub 2021 Oct 20. PMID: 34669012.
6. Gervasi M, Sisti D, Amatori S, Donati Zeppa S, Annibalini G, Piccoli G, Vallorani L, Benelli P, Rocchi MBL, Barbieri E, Calavalle AR, Agostini D, Fimognari C, Stocchi V, Sestili P. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests. J Int Soc Sports Nutr. 2020 Jan 20;17(1):6. doi: 10.1186/s12970-020-0337-0. PMID: 31959202; PMCID: PMC6971972.
7. Ikeda T., Aizawa J., Nagasawa H., Gomi I., Kugota H., Nanjo K., Jinno T., Masuda T., Morita S. Effects and feasibility of exercise therapy combined with branched-chain amino acid supplementation on muscle strengthening in frail and pre-frail elderly people requiring long-term care: A crossover trial. Appl. Physiol. Nutr. Metab. Physiol. Appl. Nutr. Metab. 2016;41:438–445. doi: 10.1139/apnm-2015-0436
8. Dam G, Aamann L, Vistrup H, Gluud LL. The role of Branched Chain Amino Acids in the treatment of hepatic Encephalopathy. J Clin Exp Hepatol. 2018 Dec;8(4):448-451. doi: 10.1016/j.jceh.2018.06.004. Epub 2018 Jun 27. PMID: 30568347; PMCID: PMC6286665.
9. https://www.espen.org/files/ESPEN-Guidelines/ESPEN_practical_guideline_Clinical_nutrition_in_liver_disease.pdf