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The Ultimate Guide To Essential Amino Acid Supplement (EAA)
Madhura MohanE
rgogenic supplements are marketed for enhancing tolerance to intense training, increasing strength, endurance, boosting exercise efficiency, and attaining exercise goals more swiftly.
There was once a time when ergogenic supplements were reserved only for elite athletes, but now they have been used by all to boost their performance and achieve their personal fitness goals.
By now, we have had you covered with a good amount of information on most of the top-rated ergogenic supplements. If you have missed any, here you go, scroll through our blog section asitisnutrition.com/blogs/health
Let's put the spotlight on essential amino acid (EAA) supplement today and learn how it contributes in achieving fitness goals.
What Are Amino Acids?
Amino acids are the tiny building blocks of protein — they are organic molecules that consist of a central carbon (C) atom with an amino group (–NH₂), a carboxyl group (–COOH), a hydrogen atom and an organic R group (side chain) that is unique to each amino acid.
There are 20 amino acids but our body can make only 11 of them. Amino acids are typically classified into essential, non-essential, and conditionally essential amino acids.
Essential amino acids are those amino acids that our body cannot produce and need to be consumed through food or supplements. Leucine, isoleucine, valine, histidine, methionine, phenylalanine, threonine, lysine, tryptophan are all essential amino acids.
Non-essential amino acids are a class of amino acids that can be produced by the body. Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine belong to the group of non-essential amino acids.
Conditionally essential amino acids are called so because our body does not require them always but in specific circumstances they become essential (like in times of illness and stress).
Also Read: Can Amino Supplements Replace Protein Powders?
Why Should You Supplement With EAA?
1. Essential amino acids should be taken in adequate quantities to produce protein effectively. EAA is particularly important for those who follow a restrictive diet and those who do not consume a balanced diet.
2. A good amount of essential amino acids are required for muscle development and strength. Bodybuilders (due to their ongoing efforts to add muscle mass and strength gains) need to maintain an ideal threshold of amino acid intake which necessitates the use of EAA supplements. Essential amino acid (EAA) supplements contain free-form amino acids which are in the pre-digested form and are ready for absorption within 15 minutes.
3. Essential amino acids are similar to a high-quality protein source; unlike in protein sources, essential amino acids in EAA supplements are not bound to other amino acids, they require no digestion, and they are great for recovery and muscle preservation.
4. The intense workout regime may deplete glycogen stores, then your body holds on to fat stores and breaks the muscle tissue to derive energy. EAA supplements can protect from catabolism by increasing the availability of muscle glycogen stores.
Also Read: Is Tribulus Terrestris Effective For Bodybuilding & Muscle Strength?
What Is The Difference Between EAA & BCAA Supplements?
BCAA consists of 3 essential amino acids (leucine, isoleucine, valine), whereas EAA consists of nine essential amino acids instead of just 3. All BCAA are EAA but not all EAA are BCAA.
Time to learn the individual essential amino acid benefits to training.
Individual EAA Benefits
Leucine
1. Among all the essential amino acids, leucine is recognized to have a particular role in the regulation of muscle protein synthesis. It directly activates the mechanistic target of the rapamycin complex 1 (mTORC 1) pathway in muscles.
2. Leucine is the most potent stimuli of insulin; increased serum levels of leucine stimulate muscle protein synthesis by enhancing its insulin sensitivity.
3. Leucine has anabolic effects on protein metabolism, it can improve protein balance in the fasting state, it is effective in limiting protein loss.
4. Plasma leucine level is positively correlated with acute protein synthesis response.
5. Leucine has a sparing effect on muscle glycogen degradation as it acts as a source for gluconeogenesis (synthesis of glucose from non-carbohydrate source).
Isoleucine
1. Isoleucine, together with leucine and valine enhances tissue repair.
2. Isoleucine increases glucose uptake in skeletal muscles and improves training efficiency.
3. Isoleucine has a role in the detoxification of nitrogenous waste like ammonia.
4. Isoleucine reduces muscle loss, promotes faster muscle recovery; the faster recovery translates into better performance next time.
5. Isoleucine can lower the level of cortisol which can result in greater ability to undergo intensive training, resulting in greater strength and endurance.
Valine
1. High serotonin levels can result in mental and physical fatigue. Valine has a crucial role in reducing brain serotonin concentration. Valine reduces the tryptophan that enters the brain and consequently reduces the amount of serotonin produced.
2. Valine ensures positive protein balance, and prevents the breakdown of muscles by providing an energy source.
3. Valine is instrumental in repairing muscle tissue; it reduces the production of enzymes called creatine kinase which is the chief indicator of damaged muscle.
4. Valine maintains positive nitrogen balance, contributes to more efficient recovery, and helps you get back to working out faster and with greater ease.
Threonine
1. Threonine serves as a substrate for protein synthesis and in maintaining muscle protein balance.
2. Threonine promotes lipid metabolism; it is essential for maintaining gut immune function. The integrity of intestine structure is the foundation for nutrient intake and absorption.
3. Threonine has a glucose-sparing effect as it can be converted into glucose by the liver through gluconeogenesis.
4. Threonine aids in lipid metabolism; it is essential for muscle regeneration.
Phenylalanine
1. Phenylalanine plays an important role in fat metabolism.
2. Phenylalanine works as an important precursor of amino acid tyrosine, which is used to synthesize catecholamine neurotransmitters.
3. Good amounts of phenylalanine help to avoid the faster onset of mental fatigue.
Methionine
1. Methionine is a sulfur-containing amino acid that acts as an antioxidant by protecting the cells from free radical damage.
2. Methionine helps with metabolism and detoxification.
3. Methionine supports the immune system, increases muscle growth and muscle mass.
4. Methionine deficiency could impair muscle growth.
Lysine
1. Lysine promotes muscle hypertrophy via stimulation of protein synthesis and suppression of muscle protein degradation.
2. Inadequate serum levels of lysine can result in slow muscle recovery.
3. Lysine is essential for the absorption of calcium and enhancing hormones, enzymes, and antibody production.
4. Lysine is a precursor of Carnitine, which transports fatty acids to the mitochondria, where they can be oxidized for the release of energy.
5. Lysine prevents muscle fatigue, aids in faster recovery of damaged muscle tissue, restores muscle strength and energy.
Tryptophan
1. Tryptophan is a precursor to serotonin; it regulates the secretion of pituitary growth hormone, which induces the production of insulin-like growth factor (IGF–1), which plays a key role in the regulation of muscle mass. Being low in tryptophan shows low levels of growth hormone and leads to muscle atrophy.
2. Tryptophan increases t