The supplement world can feel like a maze, especially when it comes to maximizing your workout results. While we’ve made our case clear on the benefits of pre-workout supplementation, today we’re discussing what to take during and after your workouts.
Among the most popular choices? BCAAs, EAAs, protein, and electrolytes. But what’s the difference? And more importantly: what’s actually worth your money?
Let’s break it down.
Amino Acids vs. Electrolytes: Two Different Worlds
Amino acids are the “building blocks” of protein. Amino acids are molecules that build muscle, repair tissue, make enzymes and hormones, and support many other functions. There are 20 total amino acids in protein.
Electrolytes, on the other hand, are not amino acids. They’re minerals, including sodium, potassium, magnesium, and calcium, that carry an electric charge and regulate critical functions in the body. These include:
- Muscle contractions (including your heart)
- Nerve signaling
- Hydration and fluid balance
- Body temperature regulation
There’s a common misconception that amino acid supplements hydrate you. They don’t. The only hydration you’re getting is from the water you mix them in. Meanwhile, electrolytes actively support hydration and performance, especially in hot or sweaty conditions.
Research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate.
What Are BCAAs, EAAs, and Complete Proteins?
BCAAs (Branched-Chain Amino Acids)
These include just three of the essential amino acids: leucine, isoleucine, and valine. While they play important roles in muscle metabolism, research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate. If you’re getting at least 0.5 grams of protein per pound of bodyweight (i.e., if you weigh 150 lbs and get at least 75 grams of protein per day), taking BCAAs is as useful as dumping a bottle of water into a swimming pool.
EAAs (Essential Amino Acids)
EAAs include all nine amino acids your body can’t produce, including the three BCAAs. They can be more effective than BCAAs for this reason, especially for people who do fasted training or whose diets are consistently low in protein. However, EAAs still underperform when compared complete protein sources when it comes to recovery and muscle maintenance.
Complete Protein
Complete proteins (like whey, casein, eggs, meat, fish, and most plant protein blends) contain all 20 amino acids—including the 9 essentials and the 11 non-essential ones your body can usually make.
While non-essential amino acids (NEAAs) are produced by the body, they’re still important because your natural production isn’t enough to support muscle preservation. That’s why getting all 20 amino acids from complete protein sources is the gold standard.
Electrolytes or Amino Acids During Workouts?
Unless your protein intake is very low (under 0.5g per pound of body weight), BCAAs and EAAs won’t do much. However, hydration and electrolytes are non-negotiable— electrolyte imbalance can instantly sabotage your workout and your overall health.
Electrolytes help:
- Prevent muscle cramps and fatigue
- Maintain power output and endurance
- Support proper hydration and temperature regulation
- Reduce perceived exertion in hot or high-intensity conditions
Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts.
And for recovery and prevention of muscle breakdown, a protein supplement or whole food source of protein is going to give you the most bang for your buck.
Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts.
Final Takeaways: Smart Supplementing Starts Here
- Skip the BCAA hype; it’s essentially flavored water.
- EAAs are usually not necessary unless you regularly do fasted training or if you eat a consistently low protein diet.
- Complete proteins are needed to build and preserve muscle, reduce soreness, and speed recovery.
- Electrolytes are important for preventing dehydration and can add a performance boost during training.
Our Favorite Stack?
- Two scoops of PR Pre Workout 20 minutes before our workout;
- A scoop of Electrolyte+ during sweaty or intense training;
- A protein rich meal or a protein supplement post-workout.
You’ll feel better, recover faster, and get your money’s worth! And stay tuned for more protein-related updates from us!