Amino acids are the building blocks from which protein molecules are assembled. In particular, the structural proteins of muscles such as actin and myosin are composed of amino acids. In total, there are 20 amino acids, 8 of which cannot be synthesized by our body on its own, therefore they are called irreplaceable. They must come with food. The requirements for the remaining 12 amino acids are slightly lower since the body can convert from other amino acids supplied with any food containing proteins.
EAA – Essential Amino Acids are Essential Amino Acids.
Amino acids EAA and BCAA
EAA is often confused with other amino acids – BCAA. They are not exactly the same thing. BCAAs are a separate class of amino acids, there are 3 (three) of them, which due to their spatial structure (the so-called branched side chain) have specific abilities to perform stimulating actions on muscles. By the way, BCAAs (leucine, isoleucine, and valine) are also indispensable, but besides BCAAs, EAAs also include lysine, threonine, tryptophan, phenylalanine, and methionine.
Essential amino acids and muscle growth
The intake of BCAA amino acids is aimed primarily at intensifying anabolic processes. BCAAs, although they are amino acids when taken in additional volumes, are already capable of performing stimulating functions like enzymes or hormones.
EAA, with its complex of 8 essential amino acids, is primarily intended for the synthesis of new protein molecules, they are the constituent blocks of new protein molecules. In this action, they are analogous to protein drinks or “complete” complexes of 20 amino acids. Although the body needs all 20 amino acids to build new protein blocks (therefore, protein is the most universal solution here), as it turned out, there are options when it is not necessary to drink a full portion of protein, if EAA amino acids are added to such a drink. According to one study athletes were given whey protein to drink in one case (25 g of protein), in another, the volume of protein was “cut” to ¼ portion (6.25 g), but it was enhanced with the amino acids EAA (6 g). The degree of synthesis of protein structures was the same in both cases.
8 Essential EAAs – Improving Protein Supplementation
The intake of EAA amino acids will be necessary in cases where there is a deficiency in the completeness of protein in the diet. The most striking example of such a deficiency will be options for vegetarian diets, in which there is a shortage of animal proteins and, accordingly, the completeness of the amino acid profile of proteins entering the body.
The second case of the rationality of adding EAA amino acids will be diet options when there is an enhanced carbohydrate diet, but for some reason, you do not want to eat protein products (meat, chicken, etc.) … or you cannot. In fact, rice and buckwheat (carbohydrates), although much less (rice – 7, buckwheat – 12), but also contain proteins. These proteins are considered defective because vegetable proteins are absorbed worse, and the amino acid profile is incomplete, but if in such cases you add EAA amino acids, then, as it were, you can eat “naked” rice or buckwheat without “biting” it with the breast. 🙂
Well, the third option for taking EAA can be offered as optimization of a post-workout protein drink. As mentioned in the above study, you can significantly reduce the size of a protein serving if you add EAA amino acids to it. At the same time, the load on the digestive tract will slightly decrease. This can be relevant for people, so-called. “hardgainers” who have a “weak” gastrointestinal tract (GIT) and have some difficulty in digesting volumes of food.
Good luck and good luck!