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What is an Essential Amino Acid (EAA) Supplement?
"Essential Amino Acids Fuel the Muscle Protein Synthesis that allows your body to perform, recover and grow. Research has shown that supplementing with Essential Amino Acids pre-workout can increase your body’s Anabolic (Muscle Building) response to exercise!"
What is an EAA Supplement Made of?
Essential Amino Acid Supplements are made of specific Amino Acids that are considered Essential. Of the 20 Amino Acids, 9 are considered Essential with Leucine, Valine and Isoleucine - the BCAAs - being amongst the most well known EAAs. Remember that all BCAAs are EAAs, but not all EAAs are BCAAs.
What are the Nine Essential Amino Acids?
- Histidine - EAA
- Isoleucine - EAA , BCAA
- Leucine - EAA, BCAA
- Lysine - EAA
- Methionine - EAA
- Phenylalanine - EAA
- Tryptophan - EAA
- Valine - EAA, BCAA
- Threonine - EAA
What Makes an Amino Acid "Essential?"
We require Amino Acids for all sorts of important reasons and while our bodies can manufacture some amino acids on its own, there are others that it cannot. Essential Amino Acids are those Amino Acids that our bodies cannot make and that we; therefore, need to consume through foods, supplements or both.
If you don't get enough Essential Aminos Acids from your diet a deficiency may exist making an Essential Amino Acid Supplement or a Branched Chain Amino Acid Supplement a potentially good idea.
What does an EAA Supplement do?
Essential Amino Acids Fuel Muscle Protein Synthesis (MPS) and Research has shown that supplementing with EAAs before you workout can improve your Anabolic Exercise Response.
Taking an EAA Supplement before, during or after your workout can produce an increase in Protein Synthesis that may create a positive protein balance and result in a muscle building (anabolic) state that allows you to recover and build muscle more easily.
How to Take an Essential Amino Acid Supplement?
I recommend drinking a High-Quality EAA slightly before and while you workout or compete. This method ensures that you have the EAAs in your system prior to and during your event, not just following the start of it. I also recommend choosing an Essential Amino Acid Supplement with added Electrolytes to help with any exercise induced hydration challenges you may encounter.
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References:
• Biolo, G., B. D. Williams, R. Y. Fleming, and R. R. Wolfe. Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes 48: 949-957, 1999.
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• Levenhagen, D. K., J. D. Gresham, M. G. Carlson, D. J. Maron, M. J. Borel, and P. J. Flakoll. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol.Metab 280: E982-E993, 2001.
• Rasmussen, B. B., K. D. Tipton, S. L. Miller, S. E. Wolf, and R. R. Wolfe. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J.Appl.Physiol 88: 386-392, 2000.
• Roy, B. D. and M. A. Tarnopolsky. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J.Appl.Physiol 84: 890-896, 1998.
• Tipton, K. D., A. A. Ferrando, S. M. Phillips, D. Doyle, Jr., and R. R. Wolfe. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am.J.Physiol 276: E628-E634, 1999.
• Tipton, K. D., B. B. Rasmussen, S. L. Miller, S. E. Wolf, S. K. Owens-Stovall, B. E. Petrini, and R. R. Wolfe. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J.Physiol Endocrinol.Metab 281: E197-E206, 2001.
• Tipton, K. D., E. Borsheim, S. E. Wolf, A. P. Sanford, and R. R. Wolfe. Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion.Am.J.Physiol Endocrinol.Metab 284: E76-E89, 2003.
• Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., ... & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition, 20(3), 236.