Why we should prefer Essential Amino Acids(EAA) from Natural sources over Branched Chain Amino Acids(BCAA) supplement ?

Most fitness folks who go to the gym & athletes have BCAA as intra workout energy drink since they are told that it provides essential amino acids(EAA). Without checking what are the ingredients in BCAA, they consume this supplement & assume they get required energy during workout. However, are we aware what are these essential amino acids(EAA)? I am going to share about 20 Amino acids & 9 essential amino acids which our body requires & how you can consume these amino acids from natural sources obviating need for Branched Chain Amino Acids(BCAA).

Our body needs 20 amino acids for various chemical reactions & normal bodily functions. We should obtain 9 of these amino acids also called essential amino acids through normal food. Rest of amino acids are automatically produced by the body. Good sources for these amino acids include eggs, meat, soy, tofu, buckwheat, quinoa & diary. 

So what are amino acids?
Amino acids are compounds that combine to make proteins. When we consume protein rich food, our digestive breaks down the protein component into amino acids which are used to carry our various bodily functions. A healthy body can easily produce rest of 11 amino acids so it is not required to consume these through food.

Amino acids build muscles, cause chemical reactions, transport nutrients, prevent illness, and carry out other functions. Amino acid deficiency can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and other health issues. Each of the essential amino acid plays a different role in the body.

Let us talk about these 9 essential amino acids

1. Lysine: This plays a role in growth hormone secretion which aids in muscle growth & recovery. It also assists in maintaining bone strength, aiding recovery from injury, regulating antibodies & enzymes.
2. Histidine: This facilitates growth, creation of blood cells & tissue repair. It also helps in maintaining special protective covering nerve cells. The body metabolizes histidine into histamine, which is crucial for immunity, reproductive health, and digestion.
3. Threonine: This is essential for healthy skin & teeth as it is component in tooth enamel, collagen & elastin. It helps aid in fat metabolism & is beneficial for those having indigestion, anxiety & mild depression.
4. Methionine: This along with non essential amino acid-cysteine plays a role in health & flexibility of muscle. It also keeps nails strong. It assists in proper absorption of zinc & removal of heavy metals such as lead & mercury.
5. Valine: This is essential for mental focus, muscle coordination & emotional calm. Its deficiency may cause insomnia & reduced mental function.
6. Isoleucine: This helps with wound healing, immunity, blood sugar regulation & hormone production. This is present in muscle tissue & regulate energy levels. Older adults may be more prone to isoleucine deficiency than younger people. This deficiency may cause muscle wasting and shaking.
7. Leucine: This helps regular blood sugar level & aids in growth & repair of muscle & bone. It is also necessary for production of growth hormone.
8. Phenylalanine: This helps body use other amino acids as well as protein & enzymes. The body converts Phenylalanine into tyrosine which is essential for specific brain functions. It’s deficiency can lead to poor weight gain among infants. It may also cause fatigue & memory problems in adults. Phenylalanine is often in the artificial sweetener aspartame, which manufacturers use to make diet sodas. Large doses of aspartame can increase the levels of phenylalanine in the brain and may cause anxiety and jitteriness and affect sleep.
9. Tryptophan: This is necessary for proper growth in infants & is a precursor of serotonin & melatonin. Serotonin is a neurotransmitter that regulates appetite, sleep, mood, and pain. Melatonin also regulates sleep.Tryptophan is a sedative, and it is an ingredient in some sleep aids.

Following is the list of food that provide different essential amino acids:

• Lysine: meat, eggs, soy, black beans, quinoa, and pumpkin seeds.
• Histidine: Meat, fish, poultry, nuts, seeds, and whole grains 
• Threonine.Cottage cheese and wheat germ 
• Methionine: eggs, grains, nuts, and seeds.
• Valine: soy, cheese, peanuts, mushrooms, whole grains, and vegetables.
• Isoleucine: meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds.
• Leucine: Dairy, soy, beans, and legumes 
• Phenylalanine: dairy, meat, poultry, soy, fish, beans, and nuts.
• Tryptophan: most high-protein foods, including wheat germ, cottage cheese, chicken, and turkey.

Unless an individual can consume meat, eggs, soy & tofu, he/she has to combine two or more plant foods such as rice & beans to get those 9 essential amino acids. However, in today’s age people who eat vegetarian /vegan diet can get essential amino acids from plant based foods throughout the day & do not necessary have to take them together in one meal

Some important consideration related to BCAA(s)

BCAA is widely used & consumed by body builders, fitness folks & athletes as energy booster supplement. It is assumed that this supplement helps in muscle gain recovery & athletic performance. However, BCAA is not considered to be as beneficial as claimed. In fact, it is proven that it can slow the rate of muscle gain & have other detrimental effects on overall health. Although a right BCAA supplement can do wonders, these essential amino acids that BCAA provides can easily be consumed through natural foods.

Problem with BCAA

BCAAs decrease muscle protein synthesis and accelerate the catabolic rate of lean tissue. This means that muscle was being broken down faster than it could be repaired.The catabolic state was so aggressive in the presence of BCAAs because the body was rapidly trying to derive the other essential amino acids to complete protein synthesis. Without a complete profile of essential amino acids, the body was left with no choice but to break down muscle to derive the six that were missing.

BCAAs do not work in isolation; all of the essential amino acids are required to complete protein synthesis.

Takeaway

Consuming essential amino acids is necessary for good health. It is important to note that various protein rich animal & plant based foods are available which can help you get essential amino acids & you do not need to depend on supplements such as BCAA to get them. In any case, if someone is still willing to have supplement, you should consult your doctor.