Amino acid supplements: BCAA vs EAA, L-glutamine and how to read the label

Amino acids are the building blocks of protein, and amino acid supplements sell them on their own or in small groups: BCAAs, EAAs, L-glutamine and single amino acids like citrulline, taurine and glycine. This guide explains what each one is, how BCAAs and EAAs differ, where pre-workout fits, and how to read the label on the tub.

It's for anyone standing in our sports nutrition section wondering whether they need a scoop of something beyond their protein powder. The short version: food and protein powder already supply amino acids, and these dietary supplements are a more targeted top-up. Match them to your fitness goals and to the protein content of what you already eat, and for how much and when, follow the label.

What are amino acids?

Proteins are long chains of amino acids. Your body breaks down the protein you eat into individual amino acids, then uses them to build its own proteins: muscle, enzymes, hormones and much more. There are 20 amino acids in the proteins of the human body.

They fall into three groups:

• Essential amino acids: nine your body can't make, so they have to come from food or supplements. They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
• Conditionally essential amino acids: ones the body normally makes but may need more of at times, such as glutamine, arginine, glycine and tyrosine.
• Non-essential amino acids: ones the body makes in enough amounts, such as alanine and citrulline.

Meat, fish, eggs, dairy, soy and protein powders carry all the essential amino acids, and a varied diet covers amino acid requirements for most people. Amino acid supplements make sense when you want specific amino acids without the calories of a full shake, or around a workout.

Protein is the whole meal; amino acid supplements are the ingredients sold separately.

BCAA vs EAA: which is which?

This is the question we hear most in the sports nutrition section.

Branched-chain amino acids (BCAAs)

Branched-chain amino acids are the three essential amino acids with a branched shape: leucine, isoleucine and valine. Skeletal muscle can use them directly as an energy source during exercise. They make up a large share of the essential amino acids in muscle protein, and leucine is the one most closely tied to muscle protein synthesis, through the mTOR pathway that switches it on, which is why BCAA powders put it first, usually in a 2:1:1 ratio. Taken with regular resistance training and a balanced diet, BCAAs help build lean muscle tissue.

Naka, an Ontario supplement maker since 1991, makes Platinum BCAA as a pure 2:1:1 powder from vegan, fermented amino acids with nothing else added. Designs For Health, a family-owned company since 1989, makes an orange BCAA powder with L-glutamine added.

NakaPlatinum BCAALeucine, isoleucine and valine, 2:1:1, nothing else added. 250 g.Shop →

Essential amino acids (EAAs)

An EAA powder gives all nine essential amino acids: the three BCAAs plus the other six. That's why many people now choose an EAA over a BCAA: you get all the amino acids your body can't make, in one scoop. Most EAA powders are flavoured and add electrolytes, so they drink like a light sports drink.

ATP Lab, made in Quebec and Informed Sport certified, makes Pure EAA from a plant-based source with potassium and sodium, sweetened with organic stevia. ANS Performance, a Canadian sports nutrition brand, makes Quench EAA with 8.75 g of EAAs per serving, electrolytes from coconut water and Himalayan salt, and zero sugar. CanPrev Muscle Rescue gives all nine essential amino acids plus arginine, led by about 1,192 mg of leucine per scoop.

Designs For Health Amino Acid Supreme, the fourth tub above, is a fruit punch powder of free-form essential amino acids in a balanced blend. Free-form means the amino acids are single, unlinked molecules, so they don't need breaking down the way whole protein does.

L-glutamine

Glutamine is the most abundant amino acid in the body, and it's conditionally essential: in healthy people the body usually makes enough glutamine, but blood levels drop after long, exhausting exercise. Glutamine carries nitrogen between tissues and is a fuel for immune cells and the cells lining the gut. L-glutamine helps restore glutamine levels and helps support immune system and digestive system health after periods of physical stress, and it helps with muscle cell repair after exercise.

Glutamine supplements are almost always plain, unflavoured powders with 5 g of L-glutamine per scoop and nothing else, so they disappear into water, juice or a shake. Glutamine supplementation is popular with people who train hard. Naka Pro L-Glutamine, CanPrev L-Glutamine and AOR L-Glutamine, from a Calgary family company since 1991, are all single-ingredient, and capsules are on the shelf too for anyone who'd rather not mix a powder.

Individual amino acids: citrulline, taurine, carnitine, glycine and more

Single amino acids sit on the same shelf, each as one plain ingredient. Here's what each one is.

• L-citrulline: a non-essential amino acid the body uses alongside arginine and ornithine. Common in pre-workout formulas; NOW sells it as a plain powder and in capsules.
• L-arginine: a conditionally essential amino acid, one of the building blocks of protein and a starting point for nitric oxide in the body.
• L-taurine: an amino acid found naturally in the body. CanPrev gives 3 g per scoop of plain powder.
• L-carnitine: an amino acid derivative the body uses in the metabolism of fats, moving fatty acids into cells for energy. Naka makes a berry-flavoured liquid with 1,500 mg per serving plus vitamins B5 and B12.
• Glycine: the simplest amino acid, and a building block of collagen. Mildly sweet, so it's easy to take in water.
• L-lysine and L-tyrosine: single amino acids sold in capsules and powders.

Pre-workout and creatine monohydrate

Pre-workout powders are blends taken before training. Most combine caffeine with amino acids such as L-citrulline and beta-alanine, and some add creatine, electrolytes or B vitamins. The amounts vary a lot between brands, so read the panel for caffeine per scoop first, then look at the amino acids. Stimulant-free versions leave the caffeine out. ALT Lifestyle, a Canadian brand, makes its pre-workout without artificial dyes, in flavours like Just Peachy and Sour Green Cherry.

ALT Lifestyle ProductsPre Workout, Just PeachyPre-workout powder with no artificial dyes. 440 g.Shop →

Creatine monohydrate isn't an amino acid, but the body makes it from three of them (arginine, glycine and methionine), and it sits right beside them on the shelf (Naka's micronized creatine is in the row above). It's one of the best-studied supplements for strength training, and with resistance exercise it helps support muscle strength and growth. Our creatine guide covers powders and gummies.

How to read an amino acid label

1. Check the type. BCAA means three amino acids, EAA means nine. A "full spectrum" or "complete" formula adds non-essential ones.
2. Read the amounts per serving. Look for grams of total amino acids and grams of leucine. Compare by serving, not by tub size.
3. Look at the extras. Electrolytes, caffeine, B vitamins and sweeteners change what the product is for.
4. Check the source. Fermented and plant-based sources suit vegans; some amino acids are made from animal sources.
5. Look for testing. Informed Sport and similar programmes test sports supplements for banned substances, which matters for competing athletes.
6. Follow the directions. The directions on the tub give how much to mix, how often and when.

Questions we get a lot

Which is better, BCAA or EAA?

An EAA has all nine essential amino acids, including the three BCAAs, so it covers more. A BCAA powder is a narrower, leucine-led choice. Many people who used to take BCAAs now choose an EAA for that reason.

What does an EAA supplement do?

An EAA powder supplies the nine essential amino acids your body can't make. They're involved in muscle protein synthesis, and with regular resistance training and a balanced diet, an EAA helps build lean muscle.

Is BCAA or EAA better than creatine?

They're different supplements, so it isn't one or the other. BCAAs and EAAs are amino acids; creatine is a compound the body makes from amino acids, used for strength training. Plenty of people take creatine with an EAA or protein shake.

What is L-glutamine good for?

L-glutamine helps restore glutamine levels after hard exercise and helps support immune and digestive system health after periods of physical stress. It's an unflavoured powder that mixes into water or a shake.

What foods are high in amino acids?

Any protein food: meat, poultry, fish, eggs, dairy, tofu and tempeh, beans and lentils, nuts and seeds. Animal proteins and soy carry all nine essential amino acids; other plant proteins are best mixed through the day.

Which pre-workout is best in Canada?

It depends on what you want from it. Start with the caffeine per scoop, then the amino acids and whether it's free of artificial dyes. Our team can walk you through the panels on the pre-workouts we stock.

Shop amino acids in Bedford, Dartmouth or online

You'll find amino acids, pre-workout and sports nutrition at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For whole protein, see our protein powder guide. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Everything here is shelf-stable, so it ships across Atlantic Canada in 1 to 3 business days, and orders over $80 ship free anywhere in Canada.

Sources: product labels and listings for the items shown. This article is general information, not medical advice.