Amino Acids

BCAAs are three specific amino acids, leucine, isoleucine, and valine, that play a key role in muscle protein synthesis. EAAs include all nine essential amino acids your body cannot produce, including the three BCAAs. Research now suggests EAAs are more effective because muscle building requires all essential amino acids present, not just the three branched-chain ones.

Amino acids are most beneficial during or immediately after training to support muscle recovery and reduce breakdown. Sipping EAAs during a fasted workout can help preserve muscle tissue when training without food. If you consume adequate protein from whole foods and protein shakes, additional amino acid supplements may provide minimal extra benefit for most recreational lifters.

BCAAs and EAAs have been shown to reduce delayed onset muscle soreness when taken before or during exercise. They work by decreasing exercise-induced muscle damage markers and supporting faster repair. While they will not eliminate soreness entirely, consistent use around training sessions can noticeably reduce recovery time and help you train more frequently with less discomfort.

Taking amino acids on rest days can support ongoing muscle recovery and repair, especially if your overall protein intake is below optimal levels. However, if you are already meeting your daily protein target through food and protein shakes, the additional benefit on rest days is minimal. Prioritize whole food protein sources and use amino acids strategically around training.

For most people, a quality protein powder already provides all essential amino acids including BCAAs. Separate amino acid supplements become more useful during fasted training, extended endurance sessions, or when following a calorie-restricted diet. They also offer faster absorption than whole protein since they require no digestion, making them ideal for intra-workout hydration drinks.