Amino Acid Supplements

What are “aminos”?

Amino acids, commonly referred to as “aminos” in the supplement world, are specialised products that are either comprised of BCAAs or EAAs. These products contain amino acids which are the broken down building blocks of protein. Individual amino acids connect together to create proteins, so you can think of amino acids as the bricks that make up the wall (a whole protein). Aminos are commonly used by bodybuilders, powerlifters and other athletes to fuel their sessions, assist with recovery and prevent muscle protein breakdown, especially when undertaking long training sessions. Branched chain amino acids and essential amino acids are naturally occurring in foods, primary those that are high in protein.

What is the Difference Between BCAAs and EAAs?

Branched chain amino acids (BCAAs) refer to the amino acids that are produced naturally by the body and therefore are not essential. These include leucine, isoleucine and valine and are used to build muscle, improve recovery and reduce soreness. Essential amino acids are the 9 amino acids that cannot be produced by the body, which means that it is essential to get these amino acids through the diet. These amino acids include leucine, isoleucine, lysine, histamine, methionine, phenylalanine, threonine, tryptophan and valine. Essential amino acids can also assist with muscle growth, reducing muscle soreness and promoting muscle protein synthesis however they are also crucial for building different tissues in the body.

When it comes to choosing between BCAAs or EAAs, the main considerations are when you are using the product and whether or not you are getting in adequate protein at your other meals during the day. If you generally follow a high-protein diet and meet your daily protein recommendations, an EAA will be great choice to use during training sessions to replenish amino acid stores. If you struggle to hit your daily protein requirements, supplementing with a BCAA (especially amino acids leucine, isoleucine) will assist with helping you get in enough protein. A large number of people do not eat protein when they first start training which results in soreness and overall diminished ability to repair. If this sounds like you, you may want to consider supplementing with EAAs or BCAAs.

What are the Benefits of Taking EAAs/BCAAs?

The primary reason why a lot of athletes consume branched chain amino acids or essential amino acids during their workout is to assist with performance, mitigate fatigue and kick start recovery before the session has finished. When we train, our muscles need to be broken down in order to stimulate growth so it is very important to replenish our muscles with adequate protein and amino acids in a timely manner. BCAAs and EAAs help us do this very efficiently and effectively, helping us enhance the ability to repair and promote muscle growth. One of the most important amino acids is leucine, which is present in the vast majority of amino acid supplements. When leucine is consumed in an adequate quantity (2.5-3g), it signals a process in the body known as muscle protein synthesis, which is the signal more muscle building to occur in the body. Through the use of branched chain amino acids or essential amino acids, we can promote anabolism by activating muscle protein synthesis, therefore reducing the likelihood of muscle protein breakdown. Protein also allows more efficient shuttling of carbohydrates into muscle, which is very valuable if you are using a carb powder during you training as the amino acid content will improve the transport of the carbs, ultimately allowing better and faster storage of glycogen.

These days, BCAA formulas (those that contain only leucine, isoleucine and valine) and EAA formulas (containing all nine amino acids) often are stacked additional ingredients to support hydration, performance or both. Coconut water extract is a very popular inclusion in formulas as it can assist with maintaining an adequate level of hydration throughout the training session which is important for performance as well as overall health. There are other products that feature ingredients such as citrulline malate and betaine anhydrous to provide the body with additional benefits during workouts.

When Should you Take EAAs/BCAAs?

The most common way to take amino acid supplements is during the workout, sipping on the product between sets in order to prevent muscle tissue breakdown and promote recovery. Most brands will recommend consuming one serving of branched chain amino acids or essential amino acids with around 500-700ml of water and consuming throughout the training session. Alternatively, you can consume this product throughout the day as a tasty and convenient way of increasing your daily protein and water intake. This is an especially good option if you struggle to reach your daily protein requirements and do not enjoy whey or other protein shake sources. Finally, if you have just finished a workout and want to get some protein in but struggle to consume a meal or shake following exercise, consuming a serve of BCAAs or EAAs is a great option to get a dose of protein without upsetting your stomach.

Our TOP 5 Amino Acid Supplements

EHP Labs Beyond BCAA/EAA has been recently reformulated and has since taken the amino market by storm. This product is available in 4 delicious varieties, including some interesting new flavours like Dragon Fruit and Peach Candy Rings. Beyond also features ingredients to assist with focus during workouts, making it one of the most comprehensive products and a must-have to include in anyone’s training routine.

Switch Nutrition Amino Switch is an all-natural formula that contains a comprehensive dosage of both BCAAs and EAAs. Switch uses stevia to sweeten their products, giving their amino acid supplements a very natural and mild flavour. This product is perfect for any fitness fanatic whether or not their goals are weight loss or building muscle.

Xtend BCAA Original is one of the most recognisable products that include branched chain amino acids. Xtend have a seemingly endless catalogue of flavours that are guaranteed to satisfy even the fussiest palettes. BCAAs may assist with reducing muscle soreness, promoting recovery and enhancing performance and few companies know BCAAs better than the team over at Xtend!

Axe & Sledge The Grind is relatively new to the market, however it is quickly establishing itself as a product of the highest quality. This product contains all nine essential amino acids as well as all of the branched chain amino acids, as well as other ingredients that assist with hydration. There is no denying that muscle growth is a grind in itself, so it is important to have an amino that will support performance and recovery.

Optimum Nutrition Amino Energy is slightly different than most other amino acid products as it also contains a small amount of caffeine for added energy. This product gives you the full spectrum of essential amino acids along with 100mg of natural caffeine from green tea extract to form an extremely unique product that customers absolutely love. If you are finding that your energy is trailing off towards the end of your workout, this product is a fantastic choice.

Are Amino Acid Supplements Vegan?

Most amino acid supplements on the market are synthesised from whey protein or other animal proteins, which makes them not suitable for vegan customers. Some amino acids are not explicitly made from animal sources but are produced in warehouses that also contain egg and milk, which may be inappropriate for some customers depending on their preferences. At Power Supps we do however have several BCAA/EAA supplement options that are 100% vegan including aminos from companies such as White Wolf Nutrition, Cyborg Sport, Ghost and Switch Nutrition. If you are following a vegan diet and trying to maximise your muscle mass, BCAAs can be very useful for the purpose of supplementing leucine. Plant-based protein sources do not always have the required amount of leucine to fully activate MPS, however using a vegan BCAA supplement can help you achieve MPS while adhering to your nutritional practice.

Summary

Essential amino acids and branched chain amino acids share a large number of similarities and benefits however these supplements have slight differentiating factors that set them apart from one another. If you are someone who is generally training hard, eating well and trying to optimise your recovery, EAAs/BCAAs may be a fantastic option to take your performance to the next level. As this blog post has shown, adequate amino acid consumption is crucial for general health and vitality, so just because you may not be training 5 times a week does not mean you would not benefit from a product like this. At Power Supps, we have an extensive range of brands, flavours and types of amino acid supplements to suit a range of budgets and goals, so take your pick today!