BCAAs vs EAAs (and where HMB and leucine fit)
Protein is made of amino acids. Nine of them are 'essential', meaning your body can't make them and you have to get them from food. Three of those nine are the branched-chain amino acids.
EAAs: all nine essentials
Essential amino acids (EAAs) are the nine your body needs from food. Complete proteins, like a quality plant blend or whey, contain all nine.
BCAAs: three of the nine
Branched-chain amino acids (BCAAs) are leucine, isoleucine and valine. Labels often show a ratio like 2:1:1, meaning twice as much leucine as each of the other two. On their own, BCAAs are only part of the picture, which is why many people now prefer EAAs or simply enough total protein.
Leucine and HMB
Leucine is the BCAA most linked to muscle-building signals. HMB (beta-hydroxy beta-methylbutyrate) is a compound your body makes from leucine. Research on HMB for muscle and strength is mixed, and results tend to be larger in people who are new to training.
Where amino acid products fit
- Food and protein powder first: enough total daily protein matters most.
- Training fasted or sipping during long sessions: an amino acid drink can feed muscles without a full meal.
- Already drinking a protein shake after training: you're getting all the EAAs in it.
In our shop: what's in a serving
- Hydroglyph Lean Muscle Hydration: Per scoop: 3,500mg Amino9® essential amino acids, 1,500mg BCAAs (2:1:1) and 1,500mg myHMB®, with electrolytes.
- TRU Hydration Complete: BCAAs plus electrolytes, magnesium and L-Carnitine in each stick pack.
- PA7 mTOR Elevation: Per 4 tablets: 1,500mg Mediator® phosphatidic acid and 1,000mg L-Leucine.
- TRU Protein Complete: 20g complete plant protein per serving, so all nine essential amino acids, plus 24 vitamins and minerals.
Hydroglyph Lean Muscle HydrationElectrolytes plus essential and branched-chain amino acids.
TRU Hydration CompleteElectrolytes, magnesium, BCAAs and L-Carnitine. 24 stick packs.
PA7 mTOR Elevation1,500mg Mediator® phosphatidic acid plus 1,000mg L-Leucine.
TRU Protein Complete20g complete plant protein plus 24 vitamins and minerals.Quick answers
Do I need BCAAs if I drink protein shakes?
Usually not. A complete protein already contains the BCAAs and the other essential amino acids.
Are EAAs better than BCAAs?
EAAs include all nine essentials, BCAAs only three. If you're picking one amino acid drink, EAAs cover more.
Is HMB safe?
It's widely used in sports supplements. As with any supplement, follow the label and ask your doctor if you have a medical condition.
Sources
Keep reading
This guide is general information, not medical advice. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting a supplement, especially if you are pregnant, nursing, take medication or have a medical condition.