Essential Amino Acids (EAAs) are a group of nine amino acids that the body cannot produce on its own and must be obtained through diet or supplementation. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
EAAs are crucial for protein synthesis, muscle repair, and overall growth, making them a popular choice among athletes and fitness enthusiasts.
EAAs play a vital role in reducing muscle breakdown during intense workouts and promoting recovery post-exercise. They are often considered superior to BCAAs (Branched-Chain Amino Acids) because they provide a more comprehensive profile of amino acids necessary for optimal muscle function.
While EAAs are generally safe, excessive consumption without proper hydration or balanced nutrition may lead to digestive discomfort or imbalances in amino acid levels. It’s important to follow recommended dosages and consult a healthcare professional if needed.
Synonyms: Essential Amino Acids, Complete Amino Acids
Benefits:
- Supports muscle growth and repair
- Enhances exercise performance and recovery
- Reduces muscle soreness and fatigue
- Improves protein synthesis
- May aid in fat loss and muscle preservation
Sources:
- Protein-rich foods (meat, eggs, dairy, legumes)
- EAA supplements (powders, capsules)
Notes:
EAAs are particularly beneficial for vegetarians or individuals with dietary restrictions who may struggle to obtain all essential amino acids from food alone.
References:
- Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14(1), 30. DOI: 10.1186/s12970-017-0184-9
- Moberg, M., et al. (2016). Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. American Journal of Physiology-Cell Physiology, 310(11), C874-C884. DOI: 10.1152/ajpcell.00374.2015