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, eyes, 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 itself, which is why they must be supplied through food. Eight amino acids are considered essential. These (like vitamins and minerals) form the basis of health. EAAs provide building blocks and fuel for growth, health and good functioning of the body.

The abbreviation EAAs stands for 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 advantages do EAAs have 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 contained in complete proteins. This time advantage can be beneficial in situations such as immediately after a workout, where it is crucial to supply the body with EAAs as quickly as possible. The faster digestion of EAAs in free form also means significantly less strain on the digestive tract than digesting whole proteins. This means that you can take EAAs in concentrated form at times, such as immediately before and during training, when the consumption of complete proteins would have a negative effect on athletic performance.

What are other potential uses for EAAs?

There are a number of natural protein sources - particularly plant-based protein sources - that have a relatively low biological value because they lack or are deficient in certain essential amino acids. This can be a particular problem 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 calorie intake can also benefit from supplementation with EAAs, as this can enable them to consume a larger amount of essential amino acids required by the body with a minimum amount of calories. It is also interesting to note in this context that the stimulation of protein synthesis caused by protein intake is based solely on the essential amino acids, while the amount of non-essential amino acids supplied plays no role.

What are the main benefits of EAAs?

• Supply 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 build-up of lean muscle mass
• Faster absorption of amino acids than with complete proteins
• Less strain on the digestive tract

The 8 essential amino acids

• Histidine is required 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 the release of growth hormone. Isoleucine helps in the formation of hemoglobin and is involved in blood clotting, which is part of the body's line of defense against infection.
• Leucine regulates blood sugar levels as well as the 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 combat fatigue and overtraining. It also maintains a positive nitrogen balance, creating an anabolic environment.
• Methionine supports the breakdown and utilization of fat and promotes higher testosterone levels. Methionine also aids 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 required by the nervous system. Phenylalanine also helps to absorb UV rays from the sun, helping the body to increase vitamin D levels. It is also one of the producers of glutamine, the amino acid that makes up the largest part of the amino acid pool. Phenylalanine is important because it supports the nerves, allowing maximum contraction and relaxation of the muscles.
• Threonine is found in skeletal muscles, the heart and the nervous tissue of the central nervous system. Threonine is involved in the function of the liver, lipotrophic functions and the promotion of growth and activity of the thymus gland. Threonine also allows for better absorption of other nutrients, which is why protein sources containing larger amounts of threonine 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 required for muscle metabolism, repair and growth of muscle tissue and the maintenance of a positive nitrogen balance in the body. As valine is a branched-chain amino acid, valine can be used as an energy source in the muscles and thus saves glycogen.

The importance of essential amino acids for bodybuilders

Essential amino acids (EAAs) cannot be synthesized by the body and must be supplied through food or supplements. As the list 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 with a purely vegetarian diet it is important to ensure that you consume sufficient amounts of all EAAs. Supplementing with essential amino acids can be an effective way to ensure that you are consuming the necessary amounts of EAAs.