Amino acids - types, division, BCAA and EAA supplements

Amino acids are key building blocks of proteins, which play an invaluable role in the body's vital processes. Proteins consist of as many as 20 amino acids, which can be divided into different groups based on their functions and the body's needs. In this article, we will discuss types of amino acids, their importance for the body, and we will also focus on the most popular supplementary amino acids - BCAA and EAA. You will learn how to dose BCAA, when to use EAA amino acids and whether it is worth combining them.

Division of amino acids

Amino acids can be divided into three main groups:

Exogenous amino acids (EAA and BCAA)

Exogenous amino acids are those that our body cannot synthesize on its own, so they must be supplied with food. This group includes:

• Leucine
• Isoleucine
• Valine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan

Insufficient supply of exogenous amino acids in the diet can lead to serious disorders of the body's functions, including muscle weakness and slower regenerative processes.

Endogenous amino acids

Endogenous amino acids are compounds that our body is able to produce on its own. These include:

• Alanine
• Aspartic acid
• Asparagine
• Cysteine
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

Endogenous amino acids are extremely important for the proper functioning of the body, however, in situations of stress, illness or intense effort, their amount may be insufficient. In such cases, it is worth considering additional supplementation.

Conditionally exogenous amino acids

Conditionally exogenous amino acids are a compound between exogenous and endogenous amino acids. The body is normally able to synthesize them, but in certain circumstances (e.g. illness, intense physical exertion), their production may not be sufficient. Conditionally exogenous amino acids include:

• Arginine
• Histidine

Why are amino acids important for muscles?

Amino acids play a key role in the body's metabolic processes, especially in the context of muscle building, regeneration, and function. Skeletal muscles, which are responsible for movement, strength, and endurance, consist mainly of proteins. These proteins are in turn made of amino acids, which act as basic building blocks.

Muscle protein synthesis
One of the most important processes in which amino acids participate is muscle protein synthesis (MPS). During intense physical activity, such as strength training, muscle fibers undergo micro-damage. Amino acids, supplied from food or supplements, are used to repair this damage, leading to muscle growth and strengthening. In particular, branched-chain amino acids, known as BCAAs (leucine, isoleucine, valine), play a key role in stimulating anabolic processes.

Muscle regeneration
Amino acids support not only muscle growth, but also their regeneration after physical exercise. In the case of intense exercise, muscles are exposed to metabolic and physical stress, which can lead to their breakdown. Thanks to the appropriate supply of amino acids, especially exogenous ones, repair processes are accelerated, which shortens the recovery time and reduces the risk of injury.

Protection against catabolism
In situations of energy deficiency, e.g. during a reducing diet or intensive physical exercise, the body can draw energy from the breakdown of muscle proteins. This phenomenon, called muscle catabolism, is particularly unfavorable for people who want to maintain muscle mass. Amino acids, especially leucine, act as anabolic signals that inhibit catabolic processes, thereby protecting muscles from degradation.

Transport and energy storage
Some amino acids, such as glutamine, are not only the building blocks of proteins, but also perform a transport and energy function. Glutamine is crucial for maintaining nitrogen balance in muscles, which has a direct impact on their performance and endurance. Additionally, amino acids participate in energy cycles, which helps maintain an appropriate energy level.during intense exercise.

BCAA Supplements - the Key to Muscle Recovery and Growth

BCAA (Branched-Chain Amino Acids) are branched-chain amino acids, which are particularly important for physically active people. BCAAs consist of three exogenous amino acids: leucine, isoleucine and valine. They are used by muscles the fastest during physical exercise.

Leucine

Leucine is the most important of the BCAA amino acids, because it activates anabolic pathways in the body, which supports muscle protein synthesis processes. For this reason, leucine is crucial in the process of regeneration and building muscle mass.

Isoleucine

Isoleucine plays an important role in regulating blood glucose levels and participates in energy metabolism. It is also important for muscle regeneration after intense exercise.

Valine

Valine is responsible for supporting muscle regeneration and protecting them from excessive breakdown during long-term exercise. It is also important for maintaining nitrogen balance in the body.

How do BCAA amino acids work?

Stimulation of muscle protein synthesis
The most important task of BCAAs, especially leucine, is to stimulate muscle protein synthesis (MPS). Leucine activates mTOR (mechanistic Target of Rapamycin) pathways, which are responsible for initiating anabolic processes in muscles. This is a key mechanism for muscle growth after strength training or other intense physical activity. Leucine is considered the most powerful of the three BCAA amino acids in terms of its ability to initiate anabolic processes.

Prevention of muscle catabolism
BCAAs, especially in situations of increased physical activity, have the ability to inhibit muscle catabolism. Catabolism is the process of muscle protein breakdown, which can occur during periods of intense exercise, stress or during restrictive diets, when the body seeks alternative energy sources. By providing BCAA amino acids, especially in the form of supplements, you can protect muscle tissue from breakdown, which is particularly beneficial for people striving to maintain muscle mass while reducing body fat.

Reducing fatigue during physical activity
BCAA amino acids can reduce the feeling of fatigue during long-term physical exercise. They work at the level of the central nervous system, blocking the entry of tryptophan into the brain. Tryptophan is a precursor to serotonin, a neurotransmitter responsible for fatigue. Less serotonin means fatigue occurs more slowly, allowing for longer and more effective training.

Supporting muscle recovery
Another important aspect of BCAAs is their ability to accelerate regeneration processes. After intense exercise, muscles undergo micro-damage that must be repaired in order to grow. Supplementing with BCAAs, both before and after training, can help muscle recovery faster, reducing delayed onset muscle soreness (DOMS) and improving your overall ability to return to training.

Increased endurance and improved sports performance
Regular use of BCAAs can lead to improved sports performance, especially in the context of endurance. By protecting muscles from breakdown and stimulating anabolic processes, people who supplement BCAAs may notice an increase in strength, endurance, and the ability to maintain an intensive training pace for longer.

EAA Amino Acids - Full Support for the Body

EAA (Essential Amino Acids) is a group of essential amino acids that our body must obtain from food. As you will notice, the EAA group also includes BCAA. EAA consists of all exogenous amino acids, namely:

• Leucine
• Isoleucine
• Valine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan

How do EAA amino acids work?

Protein synthesis and muscle building
The main function of EAA amino acids is their participation in protein synthesis. Proteins are the basic building blocks of muscles, enzymes and many other tissues in the body. Without a full spectrum of exogenous amino acids, the protein synthesis process cannot proceed properly, which limits the growth and regeneration of muscle tissue. Leucine, which is one of the EAA amino acids, plays a key role in the activation of the neuanabolic steroids, such as mTOR, which initiate muscle growth processes.

Support for the nervous and hormonal systems
EAA amino acids, such as tryptophan and phenylalanine, are also precursors to key neurotransmitters and hormones. Tryptophan is involved in the production of serotonin, which affects mood, sleep and appetite, while phenylalanine is converted into dopamine, a hormone responsible for motivation, concentration and well-being. For this reason, exogenous amino acids play an important role not only in the context of physical health, but also mental health.

Regulation of metabolic processes
EAA amino acids participate in many metabolic processes, including energy production and regulation of blood sugar levels. For example, isoleucine improves insulin sensitivity and helps stabilize glucose levels, which is especially important for physically active people and those struggling with metabolic problems. Methionine, in turn, is involved in the synthesis of S-adenosylmethionine (SAM), a compound responsible for many methylation reactions that are important for detoxification and DNA synthesis.

Protection against muscle catabolism
One of the important aspects of the action of EAA amino acids is their ability to prevent muscle catabolism. In situations of increased energy demand, such as intense physical exercise, the body can start using muscle proteins as a source of energy. Providing a full spectrum of exogenous amino acids through diet or supplementation helps protect muscle tissue from degradation, which is particularly important during restrictive diets and long-term training.

Accelerate regeneration and improve performance
Regular supplementation with EAA amino acids accelerates muscle regeneration after exercise. Thanks to the presence of all the essential amino acids, the body has the appropriate resources to repair microdamages in muscle fibers, which results in a faster return to form and a reduction in fatigue after training. Additionally, EAA supplementation can support overall physical performance, which allows for longer and more intense training sessions.

Optimize body composition
EAA amino acids can also improve body composition by supporting fat burning processes and building lean muscle mass. Acting as anabolic substrates, EAAs support the development of muscle tissue, which in turn accelerates the metabolic rate. This allows the body to burn calories more efficiently, which leads to a reduction in body fat while maintaining muscle mass.

BCAA vs. EAA Dietary Supplements — Which to Choose?

The choice between BCAA and EAA supplementation depends on individual needs and training goals. Here are a few points that may help you make a decision:

• BCAA are more focused on muscle recovery after intense training and support muscle protein synthesis thanks to the presence of leucine.
• EAA provide a full spectrum of exogenous amino acids (including BCAA), making them a more comprehensive solution, especially for people on a low-protein diet or training at a higher level of intensity.

When to use BCAA and when EAA?

• BCAA are especially recommended before, during and after intense training to support muscle recovery and prevent muscle breakdown.
• EAA is worth using every day, regardless of training, to provide the body with a full range of amino acids necessary for proper functioning.

Summary

Amino acids are key elements in muscle building and body regeneration. Supplementation with amino acids such as BCAA and EAA can significantly contribute to improving sports performance and accelerating regeneration processes. Both BCAA and EAA have their place in the diet of physically active people, and their choice depends on individual needs and training goals.

Scientific sources:

Effect of EAA amino acids on skeletal muscles:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10561576/

Effect of amino acids on the body
https://www.sciencedirect.com/science/article/abs/pii/B9780128139226000436

Impact of BCAA amino acids on muscle protein synthesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/