EAA

What are EAAs?

The protein contained in food is made up of amino acids. When protein is digested, it is broken down into individual amino acids, which are combined by the body to form new proteins that have different functions. These new proteins are used to build muscles, skin, eye, heart and bones, among other things. The essential amino acids are the amino acids that are necessary for maintaining good health and cannot be produced by the body, so they must be supplied through the diet. Eight amino acids are considered essential. These (as well as vitamins and minerals) form the basis of health. EAAs provide building blocks and fuel for growth, health and good body function.

The abbreviation EAAs stands for essential Amino Acids, which means essential amino acids. There are a total of 8 essential amino acids, which are L-phenylalanine, L-tryptophan, L-threonine, L-lysine, L-valine, L-methionine, L-leucine and L-isoleucine. As you can see, the three branched-chain amino acids (BCAAs) L-valine, L-leucine and L-isoleucine are also essential amino acids.

What are the advantages of EAAs over complete proteins?

One of the main advantages of EAAs in isolated form is that isolated essential amino acids can be absorbed by the body much faster than the essential amino acids found in complete proteins. This time advantage can be beneficial in situations such as right after a workout, where getting EAAs to the body as quickly as possible is critical. The faster digestion of EAAs in free form also means much less strain on the digestive tract than is caused by the digestion of full-fledged proteins. As a result, you can consume EAAs in concentrated form even at times, such as immediately before and during exercise, when consuming complete proteins would have a negative impact on athletic performance.

What are other potential uses for EAAs?

There are quite a few natural protein sources - especially plant-based protein sources - that have a relatively low biological value because they lack or are deficient in certain essential amino acids. This can become a problem, especially for vegetarians and vegans. Additional supplementation with EAAs can compensate for this lack of essential amino acids and increase the biological value of the total protein intake. Dieters who follow a very strict diet with a very low caloric intake can also benefit from supplementation with EAAs, as it can allow them to consume a greater amount of essential amino acid needed by the body with a minimal amount of calories. It is also interesting to note that the stimulation of protein synthesis caused by protein supplementation is based on essential amino acids alone, while the amount of non-essential amino acids supplied does not play a role.

What are the main benefits of EAAs?

• Supply of the body with the amino acids essential for muscle building in concentrated form with minimal calorie intake
• Promotion and acceleration of regeneration after training
• Stimulation of protein synthesis and the buildup of lean muscle mass
• Faster absorption of amino acids than with complete proteins
• Less load on the digestive tract

The 8 essential amino acids

• Histidine is needed for the growth and repair of all types of tissue. Histidine is also needed for the production of red and white blood cells.
• Isoleucine promotes muscle regeneration, regulates blood sugar levels and stimulates growth hormone release. Isoleucine helps in the formation of hemoglobin and is involved in blood clotting, which is part of the body's line of defense against infections.
• Leucine regulates blood sugar levels as well as growth and repair of muscles, skin and bones. Leucine may be one of the most potent natural anabolic agents and potentiates growth hormone release. It also helps heal wounds, regulates energy, and helps prevent muscle tissue breakdown.
• Lysine is important for growth and development. Lysine plays a role in revitalizing the body and helps fight fatigue and overtraining. It also maintains a positive nitrogen balance, creating an anabolic environment.
• Methionine supports the breakdown and use of fat and promotes a higher testosterone rate. Methionine also supports digestion and has antioxidant properties.
• Phenylalanine improves mood by stimulating the nervous system. It increases the levels of epinephrine, norepinephrine and dopamine, which are important neurotransmitters needed by the nervous system. Phenylalanine also helps in the absorption of UV rays from the sun, thus helping the body to get a higher amount of vitamin D. It is furthermore one of the producers of glutamine, the amino acid that makes up the largest part of the amino acid pool. Phenylalanine is important because of its support of the nerves, allowing maximum contractions and maximum relaxation of the muscles.
• Threonine is found in skeletal muscle, the heart, and nervous tissue of the central nervous system. Threonine is involved in liver function, lipotrophic functions, and promoting growth and activity of the thymus gland. Threonine also allows for better absorption of other nutrients, which is why protein sources that contain threonine in greater amounts have higher bioavailability. Protein absorption and muscle maintenance are essential for bodybuilders.
• Tryptophan is necessary for the production of the neurotransmitters serotonin and melatonin.
• Valine has a stimulating effect and is needed for muscle metabolism, repair and growth of muscle tissue and maintenance of a positive nitrogen balance in the body. Being a branched chain amino acid, valine can be used as an energy source in the muscles, saving glycogen.

The important role of essential amino acids for the bodybuilder

Essential amino acids (EAAs) cannot be synthesized by the body and must be supplied through diet or supplements. As the listing above shows, EAAs have essential functions that include muscle growth and recovery as well as nitrogen balance, all of which are crucial for bodybuilders. All of these essential amino acids can also be found in plant-based protein sources, although if you're on a purely vegetarian diet, you'll need to take good care to consume adequate amounts of all EAAs. Supplementation with essential amino acids can be an effective way to ensure that you are consuming the necessary amounts of EAAs.