Essential Amino Acids (EAAs)

Essential amino acids (EAAs) are the nine amino acids the body cannot synthesize on its own and must obtain from the diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are crucial for protein synthesis, muscle repair, immune function, and enzyme production.

EAAs are particularly important for athletes because they directly influence muscle protein synthesis and recovery. Supplementation is beneficial during and after workouts, especially in fasted states or when dietary intake is insufficient.

Leucine, one of the EAAs, plays a key role in triggering muscle-building pathways (mTOR), making it a critical component of any recovery-focused supplementation plan.

Synonyms:

EAAs, Essential aminos

Benefits:

  • Stimulates muscle protein synthesis
  • Supports muscle recovery and growth
  • Helps prevent muscle breakdown
  • Contributes to immune and metabolic function

Sources:

  • Found in high-protein foods (meat, dairy, eggs, soy, quinoa)
  • Commonly available in powder or capsule supplement forms

Observations:

Often consumed intra- or post-workout, typically in 5–15g doses. May be combined with BCAAs or carb-based recovery formulas. Excessive intake from supplements is generally unnecessary with a balanced diet.

Areas of Study Related:

Exercise Physiology, Protein Metabolism, Sports Nutrition, Muscle Biology.