EAA

EAA stands for "Essential Amino Acids," which translates to essential amino acids . Of the 20 amino acids that make up the proteins we ingest daily, 9 are considered essential: this means that our bodies cannot produce them. itself. However, these 9 EAAs are capable of synthesizing the other 11 non-essential amino acids.

What are EAAs, or essential amino acids?

Almost everyone is familiar with BCAAs, the branched-chain amino acids that play a crucial role in muscle recovery and protein synthesis. EAAs, or essential amino acids, go even further by including not only BCAAs but also all other essential amino acids. The latter, which cannot be produced by the body, must be provided through diet or a sports supplement . Indeed, for athletes, particularly those who practice bodybuilding, the amino acid requirements are higher , partly because of the depletion of glycogen reserves. When assembled into chains, essential amino acids constitute proteins, which play a fundamental role in the body. These proteins are essential for structuring muscles, skin and hair . They also influence vital functions such as immunity, oxygen transport and digestion. Studies (1) show that even with a 50% increase in protein consumption (i.e. 1.26 g per kilo of body weight), amino acid losses reach approximately 20%. This phenomenon affects both strength sports and prolonged endurance activities. EAA food supplements therefore include 8 essential amino acids : leucine, isoleucine, valine (which are the three BCAAs), lysine, methionine, phenylalanine, threonine, tryptophan, and also histidine.

Who are EAA supplements for?

Taking EAAs (Essential Amino Acids) can be beneficial for those who do not consume enough complete proteins. Examples include:

• Vegans : Vegan diets may lack some complete protein sources, which provide all the essential amino acids. EAA supplementation helps fill these nutritional gaps, ensuring that all essential amino acids are consumed in adequate amounts.
• People with difficulty digesting protein powders : For those who have difficulty digesting traditional protein powders like whey , EAAs offer an easier-to-absorb alternative to enriching their diet with essential amino acids without causing digestive discomfort.
• Endurance athletes : Endurance athletes use their muscles intensively and often focus on carbohydrate intake. So, adding EAAs to their energy drink can help fuel muscles, speed recovery, and increase energy levels during exercise.
• Strength Training : Bodybuilders and other strength-trainers have high protein needs to support muscle growth and repair. EAAs can help meet these needs, facilitating muscle building and improving recovery after training.

The importance of essential amino acids for an athlete

The process by which cells create new proteins is called protein synthesis . This mechanism is essential for repairing muscle micro-damage caused by training. Adequate amino acid intake, especially essential amino acids (EAAs) , allows the body to efficiently repair and rebuild damaged muscle tissue. Repairing these micro-damages contributes to increased muscle mass. Muscle protein synthesis is a continuous process that requires a constant supply of EAAs in the blood. While strength training accelerates protein breakdown, it also stimulates protein synthesis, provided that EAA stores are adequate. This is why it is crucial to consume protein or EAA-enriched supplements around your workouts to promote muscle growth and optimize recovery.

Athletes: the benefits of EAA as a dietary supplement

Support for protein synthesis

EAAs are therefore essential for protein synthesis, the process by which your body repairs and builds new muscle tissue . After a workout, muscles experience micro-tears. To repair them effectively and promote muscle growth, the body needs these amino acids. In theory, supplementing with EAAs before or after exercise could improve the availability of the elements needed for protein synthesis, thereby supporting muscle growth and recovery (2).

Reduced muscle breakdown

During intense physical activity, the body may begin to break down muscle protein for energy, especially if glycogen stores are low. EAAs, and in particular BCAAs (which are part of EAAs), may potentially help limit this breakdown by providing an alternative source of amino acids for energy, which could help preserve muscle mass (3).

Improved recovery and reduced fatigue

By promoting better protein synthesis and limiting muscle breakdown, EAAs may speed up the post-workout recovery process . This could translate into reduced muscle soreness and improved performance in subsequent sessions. Additionally, certain amino acids (such as leucine) are associated with stimulating protein synthesis, which could help reduce muscle fatigue after intense exercise (3).

Energy support during exercise

During prolonged exercise, muscle glycogen stores can become depleted, prompting the body to use other sources of energy. EAAs, when consumed before or during training, may help maintain energy levels by providing building blocks for the production of ATP, the energy molecule used by muscles.

When to take Essential Amino Acids?

EAAs are often taken around workouts to maximize their benefits. Pre-workout, taking EAAs can help optimize protein synthesis. Right after a workout, they prime your body for better recovery. Strategic use of EAAs around the time of training can enhance the post-workout anabolic response , aiding in muscle growth and recovery. When it comes to dosage, it is often recommended to consume 10g of EAAs per day . To maximize their effectiveness, consider taking 5g before and 5g after your workout. However, on rest days, supplementing with EAAs may not be necessary if you are eating enough protein in your daily diet. It is also important to remember that results may vary from person to person. As always, it is recommended to consult a healthcare professional or nutritionist before adding any new supplements to your routine to ensure they are right for your specific needs and goals.

Sources:

(1) https://www.anses.fr/fr/system/files/NUT-Ra-Proteines.pdf

(2) https://www.santelog.com/actualites/renforcement-musculaire-tous-les-supplements-ne-sont-pas-egaux

(3) https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00390/full

(4) https://tacticalnutrition.eu/blog/les-acides-amines-essentiels-eaa--n11