BCAA
The benefits studied for both BCAA and EAA products
differed depending on the study design. Several studies examined the efficacy
of the products in the treatment of sarcopenia and in elderly people. Sarcopenia,
therefore, is a condition characterized by loss of muscle strength, mass and performance
and is often associated with aging. On the other hand, the properties of the products
were studied in connection with athletes and nutritional deficiencies due to various
reasons. The results of the study are not without controversy, and the results may
be influenced by hobbies, gender, age, lifestyle, underlying diseases and factors
related to food absorption, just to name a few. In the following, however, I will
describe the results of the study in the light of these facts.
BCAA, along with vitamin D, appears to be a
useful component in the treatment of sarcopenia, according to Cochet et al. (2023).
Also, in a study in patients with cirrhosis, BCAA supplementation appeared to
be an effective and safe treatment for improving muscle mass and strength, as well
as preventing the progression of sarcopenia (Xiang 2023). BCAA supplements may be
effective in repairing exercise-induced muscle damage if the extent of muscle damage
was low or moderate. Especially when taken before training, it has been found to
be most effective (Fouré & Bendahan, 2017).
BCAA supplements can also mitigate muscle damage
and relieve muscle pain after weight training (Khemtong 2021). BCAA may therefore
be beneficial in muscle recovery after exercise (Shimonura 2006). Even for people
who don’t get enough protein from their diet, BCAA could help maintain muscle mass
in the body (Li et al. 2024).
EEA
EAA supplementation, on the other hand, appears
to maintain post-exercise muscle protein synthesis, especially during energy deficit,
especially when added to whey protein (Gwin 2024). Brunani et al. et al. (2023)
state that amino acid-based supplements can effectively mitigate the loss of
muscle mass typically observed during weight loss.
Like BCAAs, EEA preparations have been found
to be associated with sarcopenia retardation. EAA appears to improve muscle mass
and protein synthesis in older individuals, possibly compensating for the effects
of sarcopenia (Dillon 2009). Supplementation with EAA between meals appeared to
increase lean body mass, muscle strength, and physical function compared to baseline
in elderly subjects (Børsheim 2008). EAA-based supplements offer seniors the opportunity
to meet protein recommendations in nutrition (Ispoglou 2020). Also Negro et al.
According to et al. (2024), supplementation with EAA and glutamine showed significant
effects on maintaining muscle size and strength, especially in the elderly or those
with pre-existing degenerative diseases (Negro 2024). The muscles of older
people have a weakened and delayed ability to add satellite cells after weight training.
This can be partially improved
with post-workout EAA supplementation (Reidy 2017).
EAA supplementation has been shown to have an effect
on greater protein synthesis during recovery (Pasiakos 2019). EEA supplementation
leads to a rapid increase in blood EAA levels, which in turn stimulates synthesis.
As a supplement, it even increases muscle synthesis more than an equivalent amount
of so-called muscle synthesis from the diet. intact protein. Without exercise, the
EAA supplement seems to be able to improve functionality (Ferrando 2023). Also Church
et al. To improve protein synthesis in muscles and the whole body, EAA et al. (2020)
recommend sources of EAA that produce a large and rapid increase in concentration.
(Church 2020).
On the other hand,
Ferraz et al. et al. (2011) found no major differences in supplement-related body
growth when studying rat body composition as well as training with BCAAs. Wolfe
et al. (2017), on the other hand, indicates in its review that BCAA supplementation
appears to reduce both muscle protein synthesis and protein breakdown. This, in
turn, means a decrease in protein turnover in the muscle. Other studies have also
found a decrease rather than an increase in muscle protein synthesis after ingestion
of BCAAs. BCAA supplements alone do not appear to increase muscle anabolism (Wolfe
alone 2017), nor does combining it with weight training appear to increase muscle
mass or strength (Bagheri 2021).
Finally
In healthy, varied
diets, BCAA or EAA supplementation is hardly necessary. A varied diet provides the
necessary amount of essential amino acids. On the other hand, a person who trains
hard is unlikely to suffer any harm from taking a dietary supplement, although studies
show that it does not currently seem particularly beneficial. The elderly or
those with nutritional energy deficits, such as weight loss, are likely to benefit
the most. Those seeking muscle mass or strength gain can decide at their own discretion
whether to consider the supplement to bring benefits to their goals or whether
to base optimization on diet. Based on the research, my own conclusion would be
that if you are looking for recovery benefits, you should choose EAA because it
also contains BCAAs. The dosage and time of ingestion have a significant impact
on recovery, but I will return to these in a separate publication.