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How to choose your EAA and for what purposes?

Food supplements

How to choose your EAA and for what purposes?

Amino acid supplements have become more popular than ever. Among them are BCAAs, EAAs, herbal, fermented, in free form, bound to peptides, in tablets, capsules or powder.
EAAs (Essential Amino Acids) are essential amino acids used by many athletes and sportsmen from all walks of life. What’s their point ? First of all, they are responsible for the development processes of muscle tissue, while ensuring the protection of the fibers against excessive disintegration. They also reduce the amount of body fat by increasing muscle mass. They are a very good solution for muscle regeneration after intensive training. But according to what criteria should you choose your EAAs? And for what purposes?

What is the role of amino acids in our body?

Amino acids make up proteins

Amino acids form proteins, which in turn are incorporated into our body. Protein structures form cellsand these cells then form our organs, skin, hair, bones, etc.

This process of synthesis of new protein structures is counterbalanced by protein loss due to cellular degradation.

The balance between newly constructed proteins and protein degradation is known as nitrogen balancewhich can be either negative, balanced or positive.

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After an intense workout, the amino acids found in the food we eat help repair and build new muscle protein.

There are a total of 9 essential amino acids (EAAs):

  • Leucine (BCAAs)
  • Isoleucine (BCAA)
  • Valine (BCAAs)
  • Histidine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan

BCAAs (Branch Chain Amino Acids) represent a subcategory of EAAs. Leucine, valine and isoleucine are indeed “branched” essential amino acids.. These three amino acids, although essential, are called BCAAs because of their branched chain, a molecular structure that is distinctly different from the other 6 essential amino acids.

What are the different forms of amino acid supplements?

Which EAA to choose?

It’s pretty hard to get it wrong. Simply check that the product you choose contains the 9 essential amino acids, and that the BCAAs are in the majority in the proportions, up to at least ¼ of the total capacity of the product.

The objectives of the EAAs

Essential amino acids ensure optimal protein synthesis. Thus, they are compatible and above all essential for all types of programs : for weight gain, cutting and building muscle.

EAAs and building muscle

Essential amino acids ensure protein synthesis

EAAs and BCAAs

As a result, EAAs can be considered the backbone of muscle building ; without them, proteins cannot be assimilated. That said, it’s also important to remember that when we talk about essential amino acids, we also include branched chain amino acidsBCAAs, which are absolutely essential.

All of these amino acids are necessary for proper muscle protein anabolism. Combine them all together in the right amounts and the results can be amazing.

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Leucine, isoleucine and valine are the trigger for protein synthesis. This muscle building process is facilitated by an adequate supplement of essential amino acids.

How to use EAAs?

Take your EAAs with every workout

Amino acid supplements can peak in the blood in less than 30 minutes, but they can drop just as quickly. This is the reason why it is important to continuously enjoy it during training to maintain a stable and constant supply.

By using amino acid supplements during training, you will recover faster and therefore build more muscle. This is partly due to the anti-catabolic effect of branched-chain amino acids (BCAAs), but also to the strong power of EAAs on protein synthesis and anabolism.

Thus, we strongly recommend that you supplement with amino acids before and during each training session in order to get the most benefit from it.

  • Take approximately 5g of EAA 30 minutes before training
  • Consume 5g during your session
  • Then take 30g of whey protein within 30 minutes of your workout

Don’t forget your whey!

After each session, take whey protein which, thanks to its rapid absorption, will provide all the amino acids for muscle building to your body in less than an hour. Ideal for gaining volume quickly!

The rest of the day, eat whole meals that are high in “solid” protein such as chicken breast, fish, lean red meat or eggs. If you are vegan, opt for complete vegetable proteins, including the 9 essential amino acids, such as pea or rice protein.

The final word

EAAs are most effective when taken before and during training, whatever your goal : passing, weight loss, performance or recovery. After training, whey is preferred because it provides absolutely all the amino acids essential for hypertrophy. Know how to combine the best amino acids with the best whey, for fast and lasting results!

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Also read:

Which amino acids for which purposes?

Food supplements for optimal muscle building

The “Game Changers”: Should we stop eating meat?

Diet to dry: 7 theories on the dock

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