BCAA (branched-chain amino acids) or Essential amino acids (EAA)?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	BCAA (branched-chain amino acids)	Essential amino acids (EAA)
evidence level	B	B
Sources in the review	2	3
Category	Overrated	Base
Goals	Mass, Recomposition	Mass, Recomposition, Endurance
Dosage	5–10 g with a leucine:isoleucine:valine ratio of about 2:1:1. If complete protein is available in the required amount, a separate benefit has not been shown.	6-15 g per serving, with 2-3 g of leucine in the composition. The form is free amino acids, usually a powder with an unpleasant taste.
When to take	More often before or during training; the rationale is weak, since the anabolic response to BCAA itself is small.	Between meals, during training, or when a complete protein is poorly tolerated. With a normal diet it provides no separate benefit.

The conclusion from the data. In the reference «BCAA (branched-chain amino acids)» Level B and 2 sources, while «Essential amino acids (EAA)» — Level B and 3. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

BCAA (branched-chain amino acids)

A weak effect: a complete protein does the same better and cheaper

Essential amino acids (EAA)

Theoretically better than BCAA, but not better than a complete protein

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein Citrulline malate or Arginine Caffeine or Caffeine in chewing gum