Why You Should Use EAAs NOT BCAAs

In this video I go over why you should be using EAAs not BCAAs. I go into two different studies about the effects of EAAs and how they are much grater then BCAAs. Please ask any questions you need on this topic int he comment section below.
BCAA: A branched-chain amino acid is an amino acid having aliphatic side-chains with a branch. Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine. Non-proteinogenic BCAAs include 2-aminoisobutyric acid.
EAA: Essential amino acid
An essential amino acid, or indispensable amino acid, is an amino acid that cannot be synthesized de novo by the organism, and thus must be supplied in its diet. The nine amino acids humans cannot synthesize are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine
If you want to know the difference of EAAs and BCAAs please click the link below:
• BCAAs vs EAAs Suppleme...
Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.

[@mountaindog1]

Link to science --- jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9 Link to EAA product -- granitesupplements.com/product/adamantium-aminos/

[@mountaindog1]

correct sir

[@vibeworldmeta]

Are you out of the aminos? Tried to go to the store but out of stock.

[@jollygreengiant56]

I purchased your cosmic punch intra workout supplement on amazon twice now but each time I'm sent the 1.5 pound tub and you advertise it as 2 pounds. By the way I like your product but would love it if it were correctly represented. Thanks for your help.

[@eg042680]

Love your videos, John! The product link is broken?

[@moralrevulsionLive]

Why everytime i have eaa no.matter the brand i get to have bloating after i mean like 4hrs later i tried over 10 top rated brands of eaa products. Same. 4 hrs later i am santa😂 maybe i am allergic to something in the eaa dna code or smth Bcaas no matter the brand always go better along with me and i see much more difference. Weird i know

[@nightjar5226]

RIP Big Dog. Thank you for everything you’ve given us and this treasure trove of information you’ve left behind. You’re truly a legend and will not be forgotten.

[@mihailmilev9909]

Facts

[@Thekash415]

Meadows isn't dead....the hell are you talking about?

[@zakariyawyatt1416]

@@Thekash415 idk how to tell you this man

[@Thekash415]

@@zakariyawyatt1416 Aww man we lost John Meadows??! He was my favorite:/ RIP

[@zakariyawyatt1416]

@@Thekash415 yeah man :/ his legacy lived on though

[@emZee1994]

Best bodybuilding coach in the industry. Hands down

[@mikabremer9087]

Eea is a part of bcaa this guy is ranting shit

[@oswaldosalcedo5758]

@@mikabremer9087 no, BCAAs are part of EAAs

[@jeremymatthewbertolini9361]

I like him too

[@phillipbrenton3380]

@@oswaldosalcedo5758 apparently he is an expert above and forgot to look......funny. How elementary too for anyone that would be an expert has looked at that spectrum on the back.

[@oswaldosalcedo5758]

I agree, EAAs is the stuff!

[@brianhalsall1273]

Training has always been really good until I started using EAA's, then it went through the roof. Never thought this would make so much of a difference. Thanks to people out there like John Meadows educating us is just fantastic. RIP John, a lasting legend in the sport of bodybuilding.

[@stepaman]

Before workout?

[@gstroyce]

@@stepaman best taken post or intra

[@Jiscold300]

Yea honestly I just started taking eaas on Monday and today I just felt so good didn’t have no caffeine either I just took my non stim before and about a hour in I started to drink my eaas and went another hour never felt fatigued felt strong

[@Keranu]

Rest in peace, John. You will always, always be loved.

[@InnovatewithLes]

He's gone but I'm still here learning from this LEGEND!💪🏽

[@davemyers7618]

RIP John!! You are missed but never forgotten!! You are the best coach in the fitness industry!! I will watch your videos for the rest of my life!!

[@tanuow]

I’ve never watched and listened to so many videos by the same guy ever. Thanks John for the enlightenment via your extensive experience and pointers because it’s helped massively. Arm training is finally productive as is delt training. Absolute goldmine your channel.

[@mountaindog1]

Thank you!

[@kareemotry7662]

Legit you are the best coach in this industry.PERIOD.

[@Boysonfromthe319]

This was really interesting and eye opening. I use to use NCAA when I thought I didnt have enough to eat prior to working out, and now I see how that can be detrimental and how EAAs can be more helpful in that kind of situation. Thank you for a great video!

[@polppppcheesecake]

So humble, knowledgable, and your just a complete beauty! Love your stuff, very refreshing!

[@harry-ky3mx]

FFS just bought some BCAAs today will be buying EAAs

[@norbertrivera]

What brands ? this is what i want to know.

[@Mikaeel84]

Been binge watching your videos for the last 45 minutes and I would like to thank you for all of this great knowledge. It's like a bodybuilding college course. You inspire and motivate me. I hope one day to reach a similar level of accomplishment and enlightenment that I can also share with the world.

[@tonyjoe1594]

Mike S 45 minutes is binge watching now wtf lmfao

[@TheMostHigh13]

You mentioned the catabolic state briefly, but I caught it and I hope everyone else has. Everyone is starting to speak on the harm that can come from a half ass protein synthesis you get from only taking 3 of the 9 amino acids needed. Great vid.

[@Maximum_Natural_Muscle]

Thank you very much for this info John. Fitness trainer for 20 years here. This explains a lot the why "All of the periods that I had the best physique" was when I was taking all of my macros through my nutrition and using zero supplements. It seems that the body is smart and needs real food in order to have optimum muscle growth and that the bodybuilding supplements all they do is disturbing the balance that the body needs in order to be in a mode of optimum muscle growth.

[@mr.anderson6754]

Thanks for helping clearing the air with this one John. So many folks have or had the wrong idea so its awesome that your putting the facts out there

[@mountaindog1]

trying too

[@Keranu]

This is the best video on free form amino acids. Funny that BCAAs/EEAs have been commonly referred to as marketing scam these days when it's one of the very few that actually works. Rest in peace, John.

[@Keranu]

@@brbjk.m.846 I don't disagree that it would be better to use EAAs instead, although there is some very technical data to suggest that BCAAs alone may have certain advantages, and that stacking EAA's with even more BCAA's or leucine can give greater effects. Anyway, I've become a big believer in BCAA's. It's a great intra-workout supplement for people like me that aren't big eaters. They are cheaper and more available than EAA's, I can't consider them a scam anymore than whey protein.

[@420protoman]

this is really life changing information. so good to have someone like you sharing your knowledge.

[@lijie6431]

420protoman did it work for you?

[@jakeschultz2183]

I haven't heard this and its cool that you show a product to either compare or straight up buy

[@makhdoomshaikh3433]

It's so interesting to get knowledge from someone who has decades of experience Love your content👍

[@bobolson5086]

Hey John I just wanted to also say that enjoy watching all your videos because you give credit where credit's due you're not taking all the credit for other people's work and ideas unfortunate lot of people don't do that that just goes to show you how much of a straight-up guy you are so I appreciate that

[@menza3118]

Thanks for the video , reliable source and always giving good info.

[@ryanritchings2834]

You are my new life coach for body building 🙏🏼 I love and enjoy your workout videos and knowledge of it all 💯👍🏼👊🏻❤️ I just dunno why it took so long to find your channel.

[@AquaLady153]

Thanks for this! Only one who linked the science, products and explained it thoroughly.

[@Gokugains21]

You learn something new every day man am glad i see your videos love your videos 💪💪

[@jlucas1]

Man I love your Channel!! Straight science mixed with imperical evidence and the trining and results to go with it. Thanks John!!

[@mountaindog1]

thank you John!

[@dwjantz]

*empirical

[@mikabremer9087]

Fuck eea bcaa is better. Kenton got rekt in the bcaa debate Eea is a part of bcaa.

[@Jackthompson01]

@@mikabremer9087 I lost brain cells whilst reading this comment...

[@scottcole1399]

Absolutely true.

[@TurboBoostin312]

This is really good info, man. Thanks for sharing this knowledge.

[@sharonleaford]

since I have been watching your videos i have gained muscle at 54 yrs old. When I get lost or need to refresh your my first port of call keep up the info mate...

[@grimripa3]

As always, great info! Thanks, John!))

[@asultan6667]

Man man man i whas looking for this info i used bcaa s in the past and now i only use eaa love your information mountaindog you are the best

[@beefcakejones6226]

I think I can speak for everyone that makes an effort to better themselves by weight training. you have the best videos on the web. thank you for sharing your knowledge with us. God bless.

[@ConnorFXDB]

Such a solid video and new to your channel! Thank you for all the information. Truly grateful and look forward to the gym

[@Ryan-xy3qd]

Should be receiving my Granite EAA’s today!! Can’t wait!!! Thanks for making a great product!

[@imdoc7872]

I love this stuff. Bodybuilding nutrition is the reason why I studied biochem and molec biology in college

[@brianandrickson]

god bless you Mr Meadows aka mountain traps. Thanks for the essential aminos tip!

[@israelmeza2243]

Honestly I didn't understand anything you were talking about. But according to all the positive comments and feed back you know exactly what you're talking about.... You got yourself a new subscriber and ordering myself some EAAs right now! Thanks!

[@mountaindog1]

Thank you sir!

[@billkoch2189]

Just finished a bottle of BC AAs and ordered your product for the next round. Can’t wait to give it a try. Your info is always so spot on and based on science John. Thanks for providing no BS information

[@mountaindog1]

Thank you Bill!

[@billkoch2189]

mountaindog1 John - just so I am clear. I can add carbs to this, right? I take about 50g of simple carbs when I lift. Are there any carbs in this mix? I didn’t see them in the nutritional info. Thanks!

[@omegaredafser]

Another great non bs informative vid

[@mountaindog1]

thank you!

[@adammorin1112]

Miss ya big dog. Ty so much for all that you do. Simply amazed at the Passion* and Knowledge* you possess. Wish there were more like you, also so passionate about teaching!

[@StudioMegaNC]

Great video. Definitely got me thinking more about EAAs. Thank you

[@thatguynicky1979]

Holy crap, thank you! I started taking BCAAs in January, and the results I was feeling was great, at first. After 4 different products, I was looking for something better bc I was starting to feel like nothing was happening anymore. I was at the store talking to them about this and they suggested REAAL (which is an EAA, but until now I didn't catch the difference). It was the most expensive one yet, but I got a discount on it and since I'm still trying things out, I decided to just go with it. These were great, most improvement yet! No Preworkout, just EAA, and power thru (and even increased energy the more sets I do!), the performance is impressive! Thanx for this info, bc now this all makes sense for me. The BCAAs help me more than not, but the EAAs are the true winner for my peak performance!

[@teojoni2311]

Do u take BCAA along with EAA or just EAA alone? What is the brand of the EAA that u are taking if u don't mind? Do u think it is better to take BCAA+EAA or just EAA?

[@thatguynicky1979]

@@teojoni2311 The EAA is called "REAAL" Its typically $40+ at Vitamin Shoppe, but as of writing my comment, VS has discontinued selling it. I asked and they were careful to answer, but the gist of it was that it was too expensive and they just weren't selling enough of it to keep it in stock (not sure about VS online or locations). I really like the results (so far) from REAAL, and the KONA Dragonfruit flavor is tasty good! The upshot in my case was that they discounted the REAAL because they went on clearance. I don't take both BCAA+EAAs. I've been finding thru research that the EAAs have more potential for my goals, but there is so much propaganda out there that it's def confusing. However, sometimes i'll stack in some preworkout (C4) before the gym and I'll drink the EAAs intra and then also post workout (so like 3 scoops a day). This combo has given me the most of my muscles and less sore, and I'm starting my work outs with my old maxes now, so I'm impressed, honestly, as I'm not doing much else but eating as much protein as my body craves, thats it!

[@joyismine555]

Whenever the industry starts to hype a product, I get suspicious. Thanks for the knowledge. New sub here!

[@mountaindog1]

Thank you :)

[@millertime1101]

Its always about making money

[@jase237]

Really informative John... great to hear. Definitely something to think about

[@mountaindog1]

thank you!

[@Batman11680]

Hands down BEST no bullshit coach in the industry. Doesnt promote bullshit supplements and has the correct knowledge to share about nutrition, genetics, steroid use, workouts, everything. The Fitness industry needs more people like this desperately.

[@mountaindog1]

thank you my friend!

[@AjaychinuShah]

Has Courage to speak out against cronies and capitalist like Ms. D. May.

[@GregGumbel]

God damnit John I just bought BCAAs the other day and used them. Then, i find this video. Serious though, thanks for the info!

[@gtamike_TSGK]

Add some collagen powder to it or something :p

[@GregGumbel]

gtamike_TSGK i happen to have some so will do! Thanks for the tip.

[@joshuaara436]

Sold the shit out of me brother. Damn good stuff sir

[@Steve-178]

Great info. Thank you John! I'm switching to EAAs.

[@antimanner]

Im trying to plan my diet and regiment and came across that article by robert wolfe myself. Searched here on youtube and came across your vid and am glad that you read the exact same one and can back it up with your own experience.

[@micpadovano]

EAA+Cluster Dextrin should be the gold standard! Thanks for sharing, John.

[@mountaindog1]

100% is

[@foxxrider250r]

intra workout or post?

[@SkozProductions]

intra

[@tommasonastasi98]

foxxrider250r intra

[@Drogers2009]

Amen to that statement.

[@scottanderson1964]

100% agree and always drop my Bcaa's Eaa's directly after I train which in turn gives me 25 grams protein in this formula BOOM. After 30yrs wpi or bcaas after training I have found far superior results doing my Bcaas and Eaas together

[@Fbitypeshit]

Scott Anderson the eaa should be taking while you are training not after after the training

[@gokulnath227]

Thanks for everything man...will miss you always.. ❤️

[@Gonzomedic1]

John the info you put out is fantastic! I've been following strength sports and bodybuilding since the late 70's. Never ceases to amaze me how the info gets better! Sure we get side tracked like you said with the BCAA craze! But the scientists keep going! I'm going to have to give your product a shot! Even though at 54 maybe I can squeeze some more out of these old (er) bones! Keep up the great work!

[@mountaindog1]

Thank you!

[@vanguard4065]

bcaa turns on mtor. but it doesnt keep it on. if there are no eaa then the mtor feeds on muscle. so use the eaa to turn on mtor and feed it so your muscles dont get eaten!!

[@artv4nd3l4y]

Great video and information. Other BCAA studies have shown how pure leucine alone wasn't as beneficial when compared with valine and iso-leucine included. Following that logic, it makes sense that you simply need all EAAs to fully maximize protein synthesis. "Using BCAA's alone are like turning on the ignition with no gas in the tank." That's a good one, John is definitely one of the best coaches around.

[@stephenb6177]

I've done extensive research on EAA's and BCAA's, and after hearing what you said about BCAA's causing a prolonged catabolic effect, it completely blew my mind! Always learn something new watching your videos man.

[@matthewbonciu7622]

God bless you! I felt it and switched without knowing, but felt better from eea-s. Now I understood why. Thank you Johnny!

[@mountaindog1]

Rock on!

[@rossvillarreal8833]

I love the content! Can’t wait I’m 7 weeks out from lackland classic

[@tommysuhlami6241]

John make a food list of full aminos in foods! Would be a video up your alley. I know mushrooms and watermelon are gifts from god. I would love to hear more from you!

[@stanbarron4330]

What's so special about watermelon? And mushrooms? Lol

[@ricardomendez8655]

@@stanbarron4330 google it. "Muschroom nutritional facts"

[@michaelpecukonis5074]

I feel its feel your body john said best course of action. He knows that some people need more if one or the other. People are all a little different. If this makes a bigger impact for more people,its great to hear him let people know

[@TruthFreedomKingdom]

Iv shifted all my KZbin fitness trust to you bro. Great vids. Keep em coming.

[@af6744]

Lewis Wright he has some great knowledge, doesn’t he? Much better than that clown Marc Lobsterliner.

[@talamantezfamily3123]

I knew it my father in law is huge and he told my essential Aminos not bcaa thanks for great info!

[@justinhurwick]

Mr. Mountain Dog, I’m hyped that I found your channel. Great stuff! Does your adamantium aminos contain bcaa’s? Thanks for your knowledge!!!

[@mountaindog1]

yes in a great ratio plus the other 6 essential aminos.

[@robchicano1986]

thanks for all this great info Jon . really appreciate it!

[@mountaindog1]

you bet!

[@TheDanishDuke]

Great video John ! Nice T-Shirt too 😃👌

[@rentmoney295]

Was looking for a youtuber that is credible talking about BCAAs. I found it

[@Devin_Scott]

Dang I'm currently using bcaas I'm learning! Thanks Mr Meadows!

[@trentvann5832]

Thanks for all the knowledge brother. Rest peacefully 🙏🏼

[@MrTimstaaa]

Hi John. Thank's again for another great info video.

[@JJvolkman21]

The Gatorade and amino combo has truly revolutionized my training and recovery. I don't even bother with protein powders as much. Definitely not as sore as often.

[@mountaindog1]

YES!!!!

[@craig4life0678]

Great info, I read the study by Robert Wolfe a few weeks ago. Another interesting find was this "For example, the addition of 5 g of BCAAs to a beverage containing 6.25 g whey protein increased muscle protein synthesis to a level comparable to that induced by 25 g of whey protein." So bcaa's can be handy when you can't get a full meal in.

[@mountaindog1]

yes, but who only consumes 6.25 grams of whey in a drink? I do agree with you though, I just think that data is not very relevant (but solid)

[@craig4life0678]

lol, not sure but I use the same principal with my snacks, if i have a bar or a low protein meal at work or something ill just mix bcaas to get the same effect to hold me over until I can eat a solid meal. Whey doesnt agress with me, even isolate but most people could easily just have 20-30g of whey instead of buying bcaas.

[@mountaindog1]

that makes sense..thank you Craig!

[@martorulez]

Great videos John! Keep it up.

[@mountaindog1]

thank you!

[@tubesocktv69]

Thanks for this I switched last week and to see this video seals the deal for me boss

[@mountaindog1]

you bet

[@bradleytomchuk7992]

John just started watching you, I’ve appreciated you as your old school grass roots with humility You have any stuff for older guys to gain muscle or max out my frame? , I’m 57 and been lifting drug free for about 32 yrs

[@mountaindog1]

tons of workouts on this channel...hundreds!

[@chozterfield]

John, my favourite as always, wish I could meet you in person! I live in Estonia, Tallinn and I follow you always, do you think sometime we will get to enjoy those products in europe? I think you can send them but I remember them being quite expensive (understandable) due to fees. I would love to have the pre workout and that adamantium. Hope this finds you well John, best to your family and everyone!

[@tomrhodes7845]

Are you mixing both BCAA and EAA or just ues EAA only? Is there a best time to take EAA. Just came across your Channel. Love it. Thanks for all your training help. Tom

[@aran125]

Thanks so much for this useful Information John 👍.

[@heyphilphil]

This definitely in creased my stimulation of "Caveat EMPTOR" when it comes to buying just BCAAs. :)

[@captmorgan2063]

I only have time to workout early AM in a fasted state as soon as I'm done with workout I eat a large breakfast. So my question is do I sip on EAA's during workout or take after with post workout meal?

[@mountaindog1]

during training

[@mitchriding3187]

Great video, John. Do you advise that EAAs are best dosed at 9g intra (or whatever dosage provides 3g of L-Leucine) in line with the dosage in your recovery factor product? As I've seen suggestions upwards of 15g. Thank you.

[@mountaindog1]

yes that will do the job

[@staceywood4369]

Thanks for the great videos!

[@bratsomeno]

Thank You for all of your excellent knowledge i have learned so much from you must respect i have for what you know and share!!! GOD BLESS YOU...

[@bkupniewski]

John, do you really find the need for additional BCAA/EAA during your workout if you are 1) meeting protein intake in a 24 hour period and 2) training in a fed state. Do you think the insulin response and spike in mTOR levels would benefit MPS (muscle protein synthesis) or only harm it? Most people will eat a preworkout meal 30-60 minutes prior to training, and then follow up training with a post-workout shake or meal in the span of 2-3 hours (between pre and post with an intraworkout cocktail)

[@mountaindog1]

according to some people --no. Try this. Don't use any intra. Train your nuts off. Train your nuts off and use intra (the way I design it). If you do not see any changes in recovery then it is not doing alot for you.

[@bkupniewski]

While we learn through science, we also know that human experience has its vital role in our leaning curve in what works and does not work. Well said John.

[@mountaindog1]

I meant do not use intra and use intra and compare results :)

[@robertrosin5145]

Mountaindog FOR THE WIN!!!

[@guitarlord450]

John would just like thank u for clearing this confusing up for big fan thanks a lot keep doing u

[@mountaindog1]

thank you

[@themachogwapitoyt1592]

A man that is a good example for future bbodybuilder humble

[@brianwalmsley447]

Good advice from the man who now's 😎

[@afrog2666]

English class is another good advice ;)

[@thareshmp5773]

BCAA/Leucine hype... Gd video...

[@ChevelleMike71]

Enjoyed the video. Very much appreciate the down to earth ,real world experience, tone. The only thing I sometimes wonder when it comes to an intra workout drink is how much actually reaches the muscles in the time you’re training? My actual workouts ,excluding warming up/post stretching, run about an hour of actual exercise. I’d guess most of us casual lifters run pretty similar time frames. Then again I don’t know at what exact rates they would be metabolized. If you’ve got an extended training schedule it seems like this combo would be very beneficial.

[@markdjsonicfxalsop]

IT HELPS 100% THANKS JOHN 🙂

[@AussieBrutus1981]

Thanks Mountain Dog, very informative.

[@kk123013]

Hi John! I have recently found your channel and I love it! I am rather new to the lifting game and I have a couple of questions regarding EAAs. Are there any (negative) side effects to taking these? Will it aid in burning fat rather than muscle during a cut? When is the best time to take them? Thank you!!

[@mountaindog1]

I prefer while training, and with cardio if dieting in a hard deficit..I am not aware of any side effects

[@kk123013]

mountaindog1 thank you!!

[@BeefBamBam]

I'm late to the show, as I've only recently started watching @mountaindog1 videos. Really useful first and foremost, and presented in a really easy to follow way. Cheers boss.

[@mountaindog1]

Thank you!!!

[@MaheshWalatara]

Liked before viewing.

[@stephanievanekelenburg3925]

Im so glad Ive been watching you videos I want to 🙏 thank you learning alot, ive been tracking macros but always seem to be going over fats and sometimes carbs and not getting close to protein but will try the EAA’ s as opposed to BCAA I used to use scivation BCAA years ago. 57 years 5’ 4” 144 lbs tryin to lean out just dropped 500 cal 3 days ago and am def feeling it in the gym ugh! Anyways maybe add calories back percentages are 40% protein 20% fat (LOL) 40% carbs. Any thoughts would be great thanks John Love ❤️ you and all your help 😉

[@mountaindog1]

dropping 500 calories at once is alot!!!!!!!!!!!!!!!!!!!!!

[@stephanievanekelenburg3925]

Exactly and immediately within the days following I resumed my regular maintenance (ish) so need to figure this out 😉

[@dareyes3366]

Yes, thanks for anther awesome video. I have a question... so I understand that BCAAs are basically useless in the absence of other aminos HOWEVER would you reccomend EAAs to prevent muscle breakdown while training during fasted periods?Yes, thanks for anther awesome video. I have a question... so I understand that BCAAs are basically useless in the absence of other aminos HOWEVER would you reccomend EAAs to prevent muscle breakdown while training during fasted periods?

[@mountaindog1]

that is a viable strategy yes

[@petesnik1282]

I'm finally taking EAAs up here in Vancouver Canada as we now have them by brand Revolution !

[@nemonucliosis]

Although John was on the juice, his advice and suggestions were always on point about bodybuilding.

[@MatzStrength]

Hey John, my wife and I love your EAA product, and the content that you provide for free to all of us. Was wondering if it be ok to drink a serving of the EAA's throughout the day (in a gallon of water), or if that just be a waste? I still sip on the same gallon of water with the EAA's during my training, just wanted your input, since I've seen people in the past supplement with BCAA's and sip on that throughout the day. Thanks again John!

[@mountaindog1]

I think it's kind of a waste honestly...

[@isitwasit8756]

Let's cut to the chase .. you're going to have to move to my part of the world and join my gym

[@peterbandola9494]

Once i have tried Gatorade with creatine, and EAA as intraworkout and now, i cannot lay off from this magic potion ! More videos like this mate !

[@mountaindog1]

yes sir!

[@lijie6431]

Peter Bandoľa was there a noticeable difference once you started EAA?

[@korbandallas8931]

Is this still viable, i just ordered the recovery factor x he recomends.

[@ronellpaltoo8611]

Yooo officials wisdom.. Mann I definitely plan on purchasing some of your supplements. And those ecaa