EAA (Essential Amino Acids)

What are EAA (Essential Amino Acids)?

EAA, or essential amino acids, are the nine amino acids that the body cannot synthesise on its own and therefore must be obtained through the diet. These amino acids are crucial for several biological processes, including muscle building and repair. The nine essential amino acids are: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.

How does it work in the body?

Essential amino acids play a central role in protein synthesis, which is the process by which the body builds new proteins. When we consume protein-rich foods, they are broken down into their components, amino acids, in the digestive system. EAA are particularly important for stimulating muscle protein synthesis, which is vital for building and maintaining muscle mass.

Scientific benefits

Several studies have demonstrated the positive effects of EAA supplementation, especially for athletes and individuals who train regularly. A study published in The Journal of Nutrition showed that EAA can increase muscle protein synthesis more effectively than BCAA (branched-chain amino acids) alone. Another study in the American Journal of Clinical Nutrition found that EAA can help reduce muscle atrophy in older adults, highlighting its importance even in ageing.

• Muscle building: EAA have been shown to increase muscle mass and strength, particularly when used in conjunction with resistance training.
• Recovery: Taking EAA after exercise can accelerate recovery and reduce muscle soreness.
• Weight management: EAA can help preserve muscle mass during weight loss, which is important for maintaining metabolic rate.

Dosage and recommendations

There is no universal dosage for EAA, as the requirement may vary depending on the individual's activity level and goals. Generally, a dose of 10-15 grams of EAA per day is recommended, especially in connection with training. It is important to consult a dietitian or physician before starting supplementation to ensure it is appropriate for your specific needs.

Best sources and forms

EAA can be obtained from various protein-rich foods. Here are some of the best sources:

• Meat: Beef, chicken, and pork are excellent sources of EAA.
• Fish: Salmon and tuna contain high-quality protein with all essential amino acids.
• Eggs: Eggs are a complete protein source and contain all nine EAAs.
• Dairy products: Milk, cheese, and yoghurt are also rich in EAA.
• Plant-based sources: Quinoa and soybeans are examples of plant-based foods with complete proteins.

EAA are also available in dietary supplements, usually in powder form or as capsules. It is important to choose high-quality products to ensure they contain the necessary amino acids in the correct proportions.

Side effects and warnings

For most people, EAA supplements are safe at recommended doses. However, excessive consumption may cause gastrointestinal discomfort, nausea, or diarrhoea. Individuals with kidney problems should be cautious with amino acid supplements, as high protein intake can strain the kidneys. It is always best to consult a physician before starting any new supplement.

Frequently asked questions

What is the difference between EAA and BCAA?

EAA include all nine essential amino acids, whereas BCAA only contain three: leucine, isoleucine, and valine. EAA are more effective at stimulating muscle protein synthesis than BCAA alone.

Can I get EAA through my diet?

Yes, EAA are found in many protein-rich foods, including meat, fish, eggs, and dairy products. Plant-based sources such as soybeans and quinoa can also contribute EAAs.

When is the best time to take EAA?

Many prefer to take EAA before or after training to support muscle recovery and growth. It can also be beneficial to take EAA between meals to increase total protein intake.

Is EAA safe to take?

Yes, EAA are generally safe for most people at recommended doses. However, individuals with specific health conditions should consult a physician before using supplements.