BCAA or EAA

• BCAA — 3 amino acids (leucine, isoleucine, valine). On their own they aren't enough to build muscle.
• EAA — all 9 essential amino acids; better than BCAA for muscle protein synthesis.

If you already get enough protein (food + shakes), extra benefit from BCAA/EAA is small. They make sense for fasted early-morning training, sessions over 90 minutes, low-protein diets, or as a light drink during training.

Dose: 5–10 g before or during training. On a budget — protein and creatine first.