EAA Supplement vs. Whey Protein | Which is the right choice?

In this modern age, where health and fitness have become a top priority, protein supplements have seen a rise in consumption. Before using any supplement, it's important to remember that whole foods should always be prioritized to meet your nutritional needs. Only consider supplements if you're not getting enough of a nutrient from your diet. Of all the varieties available, whey protein has been one of the favorites for a long time.

The popularity of EAA (Essential Amino Acids) supplements, BCAAs (Branched Chain Amino Acids), and plant-based proteins has left people in a confusing position about which is best for them. In this blog, we will explore the differences between two popular options, EAA Supplements, and whey protein supplements to help you make an informed decision about what your body truly needs.

Whey Protein

What Is It and How Is It Made?

Whey protein is a milk-derived high-quality protein. It is a byproduct of the process of making cheese, where liquid whey is separated from curds. The liquid whey is filtered to remove fat and carbohydrates, leaving behind a concentrated protein solution. This solution is then dried to produce a powder. Finally, the powder is further processed and purified to enhance its protein content and taste before being packaged for consumption.

Whey protein is the world’s fastest digesting protein supplement which is derived from a purely food source. Hence it was created in the first place, due to its fast absorption properties and even faster than other complete protein sources like eggs, meat, milk, fish, soy, peas, etc. 

There are three major types of Whey protein:

Whey Protein Concentrate (WPC): It contains about 70-80% protein, with the remainder consisting of fats and carbohydrates.

Whey Protein Isolate (WPI): It contains 90% or more protein with minimal fat and lactose.

Whey Protein Hydrolysate (WPH): This is a pre-digested whey protein, making it easier and faster for the body to absorb.

Function of Whey Protein

Whey protein contributes to muscle recovery, strength, and growth and is therefore commonly used by athletes and fitness enthusiasts. It also has general benefits related to protein intake and supports immune health because of the high levels of immunoglobulins. Whey protein is rich in BCAAs, which stimulates muscle protein synthesis.

EAA supplement

What Are EAAs and How Are They Made?

EAAs (Essential Amino Acids) are nine amino acids that our body cannot make. Hence, it is essential to derive these amino acids from food or supplements. 

The Nine EAAs are:

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

EAA supplements are usually sold in powder form and can easily be added to water or other beverages. Unlike whey protein, which contains all 20 amino acids (including non-essential ones), EAA supplements  provide only the nine essential ones. EAA supplements are made by various methods such as fermentation (most common), and chemical or enzymatic synthesis. 

Function of EAAs

EAAs are crucial in muscle protein synthesis, tissue repair, and recovery. EAAs provide the whole spectrum of essential amino acids for overall function and growth. They are extremely effective in preventing muscle breakdown. They are also known for their high bioavailability due to rapid absorption. This makes it a popular choice among athletes.

Whey Protein vs. EAA Supplements: A Side-by-Side Comparison

Let's now break down the key differences between whey protein and EAA supplements according to several important parameters. 

1. Absorption

Whey Protein: Whey protein is fast-digesting, but it still requires your digestive system to process and break down the protein into amino acids. Moreover, it also contains the non-essential amino acids. Whey protein, even in its hydrolyzed form, still consists of peptides. These need to be broken down by digestive enzymes called proteases into free amino acids and smaller peptides before absorption. This additional step slows the absorption process compared to free-form EAAs. Whey protein takes a longer time for absorption, typically 1–2 hours, depending on the type (isolate vs. concentrate) as compared to EAA.

EAA: EAA supplements are usually synthetic in nature. Synthetic EAAs are typically in their free-form state, meaning they don't require enzymatic breakdown in the stomach or intestine. They can be directly absorbed into the bloodstream from the small intestine. Therefore, they act faster and more efficiently, especially after exercise. Free-form EAAs are usually absorbed within 20–40 minutes after ingestion.

2. Bioavailability

Whey Protein: Bioavailability refers to how much of the absorbed protein is actually available and usable by the body for its needs. Also, it is important to note that the rate of absorption does not affect bioavailability. The bioavailability of whey protein is a bit lower than that of EAA supplements, in essence, they are not immediately available for use since the absorption takes more time. 

EAA: Because EAA supplements comprise only essential amino acids, the bioavailability is increased as far as immediate muscle recovery and protein synthesis are concerned. This will make EAA supplementation highly effective when protein absorption has to be maximized quickly.

3. Digestion

Whey Protein: Although whey protein is one of the easily digestible forms, people often experience bloating and gas after consuming it. It is commonly caused by lactose intolerance, as many individuals lack sufficient lactase enzymes to digest the lactose in whey. Poor-quality whey products may contain residual lactose or additives that irritate the digestive system. Consumption of whey can overwhelm the gut, leading to fermentation and gas production. Artificial sweeteners like sucralose or sugar alcohols, often found in protein powders, can also cause digestive discomfort. Additionally, some people may have a sensitivity to whey protein itself. Choosing a lactose-free whey isolate, consuming smaller portions, or switching to other options can help tackle these issues.

EAA: EAA supplements generally cause less bloating or gas compared to whey protein because they are free from lactose, a common culprit of digestive issues in whey. EAAs are in their free-form state, requiring no enzymatic breakdown, which makes them easier to digest and less likely to cause fermentation in the gut. Additionally, EAA supplements typically have simpler formulations without additives like artificial sweeteners or fillers that can irritate the digestive system. As a result, EAAs are a gentler option for those with sensitive stomachs.

4. Function

Whey Protein: Whey protein is a good option for general muscle growth, and increasing daily protein intake. It also promotes more satiety as compared to EAA supplements, thus indirectly helping in weight loss. Additionally, whey protein also contains Alpha-lactalbumin, lactoferrin, beta-lactoglobulin, glycomacropeptide (GMP), lactoperoxidase and glutamine. These bioactive compounds make whey protein not just a source of high-quality protein, but also beneficial for immunity, gut health, muscle recovery, and even mood regulation. 

EAA: EAA supplements help prevent muscle breakdown and promote muscle repair, making them ideal for those who need faster recovery and muscle maintenance. They also promote muscle protein synthesis. Since it is extremely low in calories, EAAs aid in weight loss while preserving muscle mass. Apart from this, they improve overall cognitive function. 

5. Side Effects

Whey Protein: While generally safe, whey protein can cause digestive issues in sensitive individuals, particularly those who are lactose intolerant. Some people may also experience bloating or cramps. Overconsumption can strain the kidneys, particularly in those with pre-existing kidney issues, and may lead to digestive discomfort or cramps. Some people experience acne or allergic reactions if sensitive to dairy proteins. Artificial sweeteners or additives in whey powders can also irritate the gut.

EAA: EAA is generally tolerable to a great number of individuals since it contains no fats or lactose. They can easily bypass digestive system processes which decrease the chances of gastrointestinal issues.EAA supplements are generally safe, but excessive intake may cause side effects like nausea, stomach upset, or diarrhea. Some individuals might experience mild headaches or fatigue if the balance of amino acids is not ideal. Long-term overuse can strain the kidneys, especially  in those with pre-existing kidney issues. 

6. Price

Whey Protein: Whey protein is typically more affordable per serving compared to EAA supplements, especially for covering daily protein intake.

EAA: EAAs tend to be more expensive because they only provide the essential amino acids, which are more specialized and typically require a more refined manufacturing process.

Which One Is Suitable for Me?

1. Health Optimization

If your objective is to achieve total health maximization, both whey protein and EAAs will help you get the right amount of protein per day. If you're just looking for something to enhance the speed of muscle recovery or someone with sensitivities in your gut, EAAs would work for you because they get absorbed fast with a minimal digestive load. However, we will always recommend you to consume protein from other whole food sources along with EAA supplementation.

2. Lean Body Optimization

For a leaner body, EAA supplements may be better as they will help prevent muscle breakdown while promoting fat loss. Since EAAs do not contain extra fats and carbs unlike whey protein concentrates, they contain very few calories, making them an ideal option for people who want to lose weight without losing muscle. If you’re someone looking to get on a strict fat-loss diet, EAAs will be more suitable for you.

3. Muscle Mass Building

Both whey protein and EAA can be taken. But if you have a problem with lactose intolerance or gut, EAA is the best for you. In general, one needs to consume an extra amount of calories to gain muscle mass. So, make sure you fulfill the calorie requirement from your diet, irrespective of the supplement you choose.

4. Athletes

In general, athletes can consume whey protein as well as EAA supplements. However, EAA provides rapid action and thus a faster recovery. This is especially important for athletes to reduce the breakdown of muscle during long practice sessions. But there is no rule that says you can’t consume both daily. EAA and whey protein supplements can be combined together as a part of your daily routine as per your needs.

5. Age

As our body ages, it starts losing muscle mass at a rapid rate. Moreover, the body’s digestion processes also slow down. This makes whey protein difficult to digest. Thus, EAA would be an ideal choice for the older population and athletes as well.

6. Source preference (Vegetarian vs Vegan): 

There are certain individuals who are vegan. In that case, EAA supplements would be suitable as they are usually derived from a non-animal source. However, it is important to confirm the source of EAAs to ensure that they are derived from a non-animal source. Whey protein on the other hand is derived from milk and therefore it's vegetarian.

Is taking only an EAA supplement enough to fulfill my protein goals? 

A lot of people have a misconception that EAA cannot be taken as the only or sole protein supplement to serve their daily protein requirements and that it can only be used as a complementary supplement to whey protein. However, this is not true. According to a study, EAA supplementation stimulates muscle protein synthesis more than the other types of protein supplements. It was also found that athletes or people on a calorie-deficit diet need more EAAs for optimum function.

In this case, EAA supplements are an amazing option since they are extremely low in calories. In a nutshell, an EAA supplement can be used to fulfill the daily protein requirement. Although we would always recommend that you consume whole foods along with a good quality EAA supplement in your daily diet as EAAs are just 9 essential amino acids and lack other important vitamins, minerals, immunoglobulins, non-essential amino acids, bioflavonoids, etc

iThrive Essentials EAA: The Best of Both Worlds

For those who want the best EAA supplement, we recommend iThrive Essentials EAA Protein Support which is enriched with creatine to boost your energy during workouts and further enhance recovery. It also contains glycine, an amino acid that has anti-inflammatory and immuno-modulatory properties. Apart from creatine and glycine, it also has arginine alpha-ketoglutarate (AAKG). AAKG improves blood flow to muscles. This increases the oxygen delivery to muscles, further helping in workout performance and recovery. Moreover, it is tested for heavy metals and is free from the same. This powerful combination is ideal for those who need rapid muscle repair, better performance, and overall improvement in their fitness journey.

Make an Informed Decision

The choice of whey protein or EAA supplements depends on your specific goals and health needs. If you are looking to have overall muscle growth, whey protein may be a good choice. However, if you are looking for faster recovery, quicker absorption, and less digestive stress, EAA supplements are a great choice.

Remember, both are beneficial supplements and work differently. Make sure you consider your own health goals, preferences, and any sensitivities you have when making the final decision. Take time to make good choices, and your body will thank you for it!

Some strict No-Nos 

No matter what you choose between whey protein and EAA, they should not have the following ingredients. Always remember, the fewer the ingredients, the cleaner the product. Make sure you always read the labels before buying any supplement, especially whey protein, since the market is full of unclean whey protein brands.

1. Artificial sweeteners- Aspartame, sucralose, and saccharin are some of the artificial sweeteners that are commonly found in protein supplements. Such supplements should be strictly avoided since these sweeteners have harmful effects on health.

2. Artificial flavors and colors-  These are mostly found in some whey protein supplements. They are added to enhance the taste and flavor of protein supplements. However, they must be avoided. These are extremely harmful to health. Moreover, they add zero nutritional value to the product. If you are going for a flavored variant, make sure it is a natural flavor.

3. Fillers, preservatives, and other additives - Ingredients like Guar gum, xanthan gum, maltodextrin, psyllium, coconut flour, and cellulose must be checked for when buying protein supplements. These have damaging effects on the body.

4. Vegetable oils and fats- These are usually added to give a creamy texture and flavor to protein powders. However, they contain trans fats which are harmful to the body.

5. Heavy Metals- Supplements should not contain heavy metals like lead, mercury, arsenic, and cadmium more than their permissible limits since they are carcinogenic and neurotoxic. Apart from this, they also damage the kidneys and reproductive system. Supplements must be checked for heavy metal testing. You can ask the product company for third-party certification to ensure the same.  This is true for all types of supplements.

While there are many options available in the market, thorough research is important before you make any decision regarding your health. We hope this blog will help you to make an informed choice!