Read – What Are Essential Amino Acids (EAAs)?
Essential Amino Acids otherwise known as EAAs, Support Muscle Protein Synthesis (MPS). When taken before, during or after exercise, EAAs have been shown to both improve Anabolic (Muscle Building) exercise response and increase Muscle Protein Synthesis. Increased MPS may create a positive protein balance and result in a muscle building (anabolic) state that allows you to recover better from exercise.
Now some people may be asking ‘I already take my BCAAs for this’. Well more and more research over the last few years indicates that those three aren’t where the story end. There are nine essential amino acids in protein. Not just three. 9 of which your body can’t make on its own. And though it might seem like EAA supplements are new to the scene in the last few years, there’s actually extensive research looking at their effects on promoting muscle protein synthesis.
Let’s take a dive into what the 9 essential amino acids are, the benefits and how/when to use them.
Related:- BCAAS vs EAA: Which is Better?
Meet The 9 EAAs
L-Leucine (BCAA/EAA) – is one of the three BCAAs; it’s integrally involved in muscle protein synthesis and acts as an activator of mTORC1. It’s the amino that gets the most press, and with good reason.
L-Valine (BCAA / EAA) is one of the three BCAAs; it promotes muscle growth and tissue repair.
L-Isoleucine (BCAA / EAA) – Is one of the three BCAAs. It’s involved in hemoglobin synthesis and regulation of blood sugar and energy levels.
L-Lysine (EAA) – is involved in growth, tissue repair, and nutrient uptake.
L-Threonine (EAA) – is involved in the creation or synthesis of protein in the body.
L-Phenylalanine (EAA) – plays a role in the synthesis of amino acids. It’s also a precursor for important hormones such as dopamine, epinephrine, and norepinephrine.
L-Methionine (EAA) – is required for tissue growth and repair.
L-Histidine (EAA) – is involved in the synthesis of proteins. It also combines with beta-alanine to form the dipeptide carnosine.
L-Tryptophan (EAA) – is involved in the synthesis of proteins. It’s a precursor for the neurotransmitter serotonin and the hormone melatonin.
WHEN TO USE EAAS?
You can supplement with essential amino acids prior, during, after your workout or even throughout the day to keep your mTor running. If you are in a bulking phase it will aid in keeping your muscles fed and hydrated. If you are in a cutting phase, the sweet flavour choices may help curb cravings, keeping you in a caloric deficit.
HOW TO USE EAAS TO PROMOTE MUSCLE PROTEIN SYNTHESIS?
Most of the research collected shows that you only need around 6 grams of Essential Amino Acids around training to promote muscle protein synthesis. But on the opposite end, a reduction in amino acid availability below base levels can actually inhibit muscle protein synthesis from taking place .So prioritising consuming EAAS, both in the foods you eat and via supplementation, is a no-brainer.
Most Amino Acids formula will already contain BCAAs as a standard product. Nowadays especially in Australia most if not all amino acid supplements contain all 9. Now that you know what amino acids you are searching for, take a quick look at the nutrition panel on the amino product that catches your eye or what has been recommended for you before spending your money.
Pro Tip:- If you’re in a phase where you’re cutting carbs, calories, or both in the name of losing fat, getting adequate dietary protein and amino acids is even more important.
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We hope this article helped answer some of the question you have been asking about essential amino acids (EAAs). If there are anymore question’s about EAAs or specific products you wish to learn more about, drop a comment below!
