BCAAs are three of the nine essential amino acids (EAAs): leucine, isoleucine and valine. An EAA product contains all nine, so of the two, EAAs are the more complete choice. But if you already eat enough protein, you're already getting every essential amino acid, and reviews of the research find little reason to add BCAAs on top. A serving of whey contains all nine, BCAAs included, for about the same price as a serving of an amino drink.
Amino acids, EAAs and BCAAs explained
Protein is made from 20 amino acids. Your body can make 11 of them, but it can't make the other nine, so they have to come from food. These are the essential amino acids (EAAs): histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Three of those nine, leucine, isoleucine and valine, are called branched-chain amino acids (BCAAs) because of the branched shape of their chemical structure. So:
- A BCAA supplement gives you three amino acids.
- An EAA supplement gives you all nine essential amino acids, including the three BCAAs.
- A protein food or powder, such as whey, milk, eggs, meat or fish, gives you all nine essential amino acids plus the other 11.
BCAA vs EAA vs whey at a glance
| BCAA drink | EAA drink | Whey protein | |
|---|---|---|---|
| What's in it | 3 amino acids: leucine, isoleucine and valine | All 9 essential amino acids, including the 3 BCAAs | All 9 essential amino acids, plus the other 11 |
| Example we stock | Applied Nutrition BCAA Amino Hydrate: 7.2g of BCAAs per serving | Applied Nutrition Amino Fuel EAA: 13g scoop | Applied Nutrition Critical Whey: 21g of protein per 30g, including 4.8g of BCAAs |
| Mix with | 500ml of water | 500ml of water | 250–500ml of water or milk |
| Price per serving | About 78p (32 servings) | About 77p (30 servings) | About 75p (worked out from the 2kg tub) |
| Drinks like | A thin, flavoured drink | A thin, flavoured drink | A milky shake |
| Suits | People who like the taste and want something to sip in training | The same, if you'd rather have all nine than three | Reaching your daily protein target |
What does the research say?
BCAAs on their own. In a 2017 review, Robert Wolfe examined the idea that BCAA supplements stimulate muscle protein synthesis, the process of making new muscle protein. His point was that the body needs all nine essential amino acids to make muscle protein, so three of them can't do it alone. He concluded that the claim that BCAA supplements on their own produce this response in people is unwarranted (Wolfe, 2017).
Leucine and BCAAs for strength and size. A 2021 review of studies on isolated leucine and BCAA supplements found little evidence that they add to gains in strength or muscle size in people who already eat enough protein (Plotkin et al., 2021).
What about EAAs? EAAs are more complete, because they include all nine. But the same logic applies. The International Society of Sports Nutrition (ISSN) suggests athletes consider focusing on whole-food protein sources that contain all the essential amino acids (Jäger et al., 2017). If your meals and shakes already give you enough protein, you're getting all nine anyway, and an EAA drink is an extra rather than a necessity.
How much is enough? The ISSN suggests 1.4–2.0g of protein per kg of body weight a day for most exercising people (Jäger et al., 2017). For a 75kg person, that's roughly 105–150g a day from food and shakes combined.
What labels can say. There are no authorised health claims for BCAAs or EAAs on the Great Britain nutrition and health claims register. That's why this guide describes what's in each tub rather than promising results.
Why whey already has you covered
Whey is a complete protein: every serving contains all nine essential amino acids, BCAAs included. A 30g serving of Critical Whey gives you 21g of protein, which naturally includes 4.8g of BCAAs, for about 75p. That's in the same range as a serving of BCAA Amino Hydrate (7.2g of BCAAs for about 78p) or Amino Fuel EAA (about 77p).
Protein contributes to the growth and maintenance of muscle mass. If you're short of protein, whey or a protein-rich meal is the more complete fix. Our protein powder guide compares the main types.
When an amino drink can make sense
There's no authorised claim for amino acid drinks, so this is about preference and practicality rather than results:
- Long sessions. If you like having something flavoured to sip through a long gym session or a match, an amino drink is one option.
- Training first thing. Some people who train before breakfast don't want a full shake and prefer something light to sip. The meals you eat afterwards matter more.
- Low-protein days. If your protein is short and you can't face another shake or meal, an EAA drink gives you some essential amino acids, though whey or food is the more complete fix.
- Taste. Some people simply enjoy them. That's a fair reason, as long as you know what you're paying for.
If you're choosing between the two, go for an EAA product, since it contains all nine essential amino acids rather than three. Still not sure it's worth it for your training? Ask us in the Reading shop.
If you mainly want flavour
If what you really want is something tasty to sip, you don't need amino acids for that. The NHS says water, lower-fat milk and sugar-free drinks all count towards the 6 to 8 cups or glasses of fluid it suggests a day. A sugar-free electrolyte drink such as CNP Loaded H2O adds sodium, potassium, magnesium and calcium to your water without sugar, and sugar-free squash costs even less. Pair either with whey for your protein, and you have the flavour and all nine essential amino acids without a separate amino product.
If you buy one, check the label
- Grams of amino acids, not scoop weight. A scoop also holds flavourings, sweeteners and sometimes electrolytes. Amino Fuel's scoop is 13g, for example, so check how much of that is essential amino acids.
- All nine, with amounts. A clear EAA label lists each amino acid and how much of it you get per serving.
- The BCAA ratio. Many BCAA drinks use a 2:1:1 ratio of leucine to isoleucine and valine. Scivation XTEND Original, for example, lists 3.5g of leucine and 1.75g each of isoleucine and valine per 14g scoop.
- Extras. Glutamine, citrulline, electrolytes and vitamins are common additions. They don't change the basic picture above, so just check you're happy with the full ingredient list.
- Salt and caffeine. Some amino drinks add sodium, and some add caffeine. If you've been told to watch your salt, check the label. If there's caffeine, count it towards your daily total: EFSA found that up to 400mg a day from all sources doesn't raise safety concerns for healthy adults, or up to 200mg a day in pregnancy (EFSA, 2015).
- Batch testing. If you compete in a drug-tested sport, choose a product covered by a testing scheme. Amino Fuel EAA is Informed Sport certified.
- Cost per serving. Divide the price by the number of servings, then compare it with a serving of whey.
Safety note
The amino products we stock say they're not suitable for children or for pregnant or breastfeeding women, and that you should check with your doctor first if you take medication or have a medical condition. Stick to the directions on the label, and don't use an amino drink in place of meals.
FAQs
Are EAAs better than BCAAs?
They're more complete: EAAs contain all nine essential amino acids, while BCAAs contain three. Wolfe's review argues that all nine are needed to make muscle protein (Wolfe, 2017), so if you're choosing between the two, EAAs make more sense.
Are BCAAs a waste of money?
If you already eat enough protein, the reviews above suggest they add little. If you enjoy sipping one through long sessions, that's your call; just know what you're paying for.
Can I take EAAs with whey?
Yes, within each label's directions. But whey already contains all nine essential amino acids, so for most people the EAA drink is optional.
Do I need amino drinks on rest days?
Some labels give rest-day directions, but there's no need if your meals and shakes cover your daily protein.
Sources
- Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14:30.
- Plotkin DL, et al. (2021). Isolated leucine and branched-chain amino acid supplementation for enhancing muscular strength and hypertrophy: a narrative review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3):292–301.
- Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2015). Scientific Opinion on the safety of caffeine. EFSA Journal, 13(5):4102.
- NHS: Water, drinks and your health / Eatwell Guide
- GOV.UK: Great Britain nutrition and health claims (NHC) register
Who wrote this
6 Pack Supplements team at our Reading store.
Not medical advice
This guide is general information. Speak to your GP or pharmacist before taking supplements if you're pregnant, take medication or have a medical condition.
