EAAs—what are they, and why should you care? Essential amino acids, or EAAs, are a group of amino acids that can be taken as a supplement. They help support muscle growth and have a range of other beneficial effects on our body. They can suit athletes, especially those who require plenty of muscle mass for their disciplines. This post will help you learn more about EAA supplements and their benefits.
What are amino acids?
Everyone knows that protein is a crucial nutrient for the body. When we eat protein, our body breaks it down into smaller pieces. These pieces are amino acids. Amino acids are biological molecules that contain an amine group and an acid group. These chemical functional groups allow them to link to each other and form long chains called polypeptides, which ultimately make up the protein we eat and are made of.
There are 20 amino acids in total, divided into three groups: essential amino acids, non-essential amino acids, and conditionally essential amino acids. Our body can make the non-essential amino acids and conditionally essential amino acids, but when we experience lots of stress or a serious illness, it may not be able to meet the requirements for these.
There are also nine essential amino acids. The body cannot produce these. Instead, we must rely on food sources to meet our requirements for these amino acids. Many food sources can help us do that, and they include:
- Meats like beef or lamb
- Poultry, including turkey, chicken and duck
- Eggs and dairy products
- Pulses like lentils, chickpeas, peas
- Certain whole grains and cereals like quinoa and wheat germ
- Even certain nuts and seeds like pumpkin seeds
- Tofu and soy products
The nine essential amino acids include:
- Lysine – participates in the making of protein
- Histidine – makes carnosine and is necessary for immune reactions
- Threonine – is vital for protein synthesis and energy metabolism
- Methionine – essential to produce sulphur-containing compounds like glutathione
- Valine – is a BCAA and is involved in energy production
- Isoleucine – is a BCAA important for muscle growth and immune function
- Leucine is arguably the best EAA for muscle growth. That’s because it helps stimulate the cellular pathway that increases muscle protein synthesis, the mTOR pathway.
- Phenylalanine is necessary for making tyrosine, which can then be made into neurotransmitters like dopamine
- Tryptophan – helps us make serotonin and melatonin, supporting our mood and sleep
How do amino acid supplements work?
Essential amino acid supplements mainly work by interacting with our muscle protein synthesis. Our muscle protein is constantly being broken down, which is called catabolism. This process supplies essential amino acids to the blood, which can be taken up by other tissues or muscle cells and incorporated into new proteins. The process of building protein is called anabolism or muscle protein synthesis. These two processes generally occur at the same speed, which is why we maintain the same amount of muscle mass.
To gain muscle mass, we need to shift the balance between breaking and making towards making. This can happen in multiple ways—through exercise or through our diet. EAA supplements help us tip the balance in favor of making through our diet.
What Are the Benefits of EAA Supplements?
Some of the EAA supplement benefits include:
- Increased mitochondrial biogenesis, which may help with energy production
- Supporting muscle protein synthesis
- Supporting physical and mental endurance
- Lowering body weight
- Supporting immune function
Are amino acid supplements safe?
Amino acid supplements can be an excellent addition to your routine. However, the research into their safety is still ongoing. Here is what we know so far.
According to the International Society of Sports Nutrition, essential amino acid intake doesn’t tend to have side effects.
Taking some amino acid supplements alone may have other side effects. It appears that taking certain amino acids like leucine is mostly safe, even in larger doses. BCAA supplements are typically safe when taken in doses of up to 12 grams daily for up to two years. However, these may be accompanied by side effects like headache or nausea. Histidine intake may be accompanied by lower levels of folic acid and increased zinc losses.
The biggest thing to watch out for in terms of safety is whether you have certain health conditions or genetic issues with EAA metabolism. In these cases, it’s always best to consult with a medical professional before you begin any sort of supplementation. They can advise whether EAA supplements are suitable for your purposes and won’t lead to any adverse effects.
Do you need EAA to build muscle?
Muscle growth occurs due to signals that lead to muscle growth. These signals can come from exercise, typically resistance training. But they’re only so powerful. We can increase their potency by supplying essential amino acids, making them a key part of any muscle-building journey.
Is it worth taking EAAs?
Taking essential amino acid supplements is a very personal decision. There’s no right or wrong with this one. People who can meet their required protein intake through whole foods or protein supplements may not want to take EAAs. Alternatively, people who dislike taking protein or want to support muscle mass without calories can benefit from EAAs.
EAA supplements can be an excellent option for you if you’re trying to support muscle building, as they tend to stimulate muscle building more or the same amount as protein from food. They may also be helpful for those trying to support their recovery after a workout due to their BCAA content. That’s why many people may use EAA supplements in bodybuilding and similar sports.
An EAA supplement can also support those who are anabolically resistant, for example, older people.
When is the best time to take an amino acid supplement?
Amino acid supplements are taken up really quickly. They don’t have to be digested, so they’re a great supplement to take around your workout. Depending on your goals, you can take them before training or after training. It appears that if you’re trying to increase muscle protein synthesis, taking them before a workout is the way to go.
Alternatively, amino acid supplements can also be helpful when you’re not getting enough protein. You can take them alongside a low-protein meal to support your protein synthesis levels.
Essential amino acid supplements can be versatile in their timing of use. You can find what works best for you by experimenting with the time you take your supplement at.
How to Choose the Best EAA Supplement?
Choosing the best EAA can be a challenge. A variety of options are available on the market, so it’s a good idea to do your research before choosing a supplement. There are many factors to consider when selecting the right EAA workout supplement. These include:
- Quality of your supplement. The quality of amino acid supplements always comes first. It’s important to be sure that you’re buying a high-quality product, not just a load of filler. Choose amino acid supplements from manufacturers that are open about quality control and their ingredients. Ideally, seek out third-party certified supplements. At Maxler, all of our supplements are made in IFS and GMP-certified factories, ensuring high quality.
- Supplement dosages. Your supplement is only as good as the dose it provides. Sometimes, supplements pack lots of stuff but have small doses of the actives that you need. Always check dosages on the pack to ensure you’re buying a supplement that contains plenty of the active ingredient.
- Supplement form. How a supplement fits into your routine isn’t less important as any other consideration. After all, you need something that will be easy to use to ensure you use it regularly. For some people, the best EAA supplement is powder; for others, it is capsules. Find a form of the supplement that suits you best.
- Supplement ingredients. The best EAA powder that has minimal additives and suits your nutritional requirements. It’s a good idea to choose supplements with the active ingredient and not much else, except for flavoring or an anti-coagulant. Many people may prefer natural EAA supplements that contain nothing more than the amino acids themselves. Make sure that you get a supplement that suits your dietary restrictions as well – don’t be afraid to reach out to the manufacturer to double-check this!
- Supplement flavor. One of the most critical aspects of sticking to an EAA supplement is enjoying it. This goes for any supplement. If you’re looking for a flavored supplement, pick one you want, or you might soon dread having to drink a supplement you don’t like the taste of.
These guidelines should help you narrow down the best EAA supplements for you. Don’t be afraid to change things up or try different brands of supplements. Staying flexible will help you find a supplement match made in heaven.
Our top EAAs
Currently, Maxler doesn’t offer EAA supplements that contain every essential amino acid. However, we have supplements that can help you meet your EAA requirements in a way that suits you.
Our range of protein powders consists of supplements with all essential amino acids. We use high-quality whey protein, which is rich in EAAs and BCAAs. Increasing your protein intake can help you build muscle if that is your goal. However, adding a protein powder alongside an EAA supplement is also a good idea. Combining whey and EAAs appears to increase muscle protein synthesis more than just whey or a mixed-macronutrient meal.
If you’re on the hunt for a great protein powder with plenty of EAAs, look no further than Maxler 100% Golden Whey and Maxler Golden 7 Protein Blend. Maxler 100% Golden Whey is a staple for many in our community. It provides 24 grams of protein through a combination of whey hydrolysate, whey isolate and concentrate. It’s an excellent option for a recovery shake or simply to add some amino acids into your routine. We have 14 flavors available, ranging from classics like vanilla ice cream to more exciting flavors like cinnamon bun. You’ll never be bored of protein supplements with 100% Golden Whey.
Golden 7 Protein Blend is the most recent innovation in our protein line. It is a powerful protein powder that combines seven types of milk protein, from whey hydrolysate to milk protein and micellar casein. It is a great option for long-term amino acid supply. Try it out for yourself and see how you like it!
Alongside our protein powders, we stock a range of amino acid supplements. Our BCAA EAA supplements can help you increase your intake of three essential amino acids: leucine, isoleucine, and valine. Maxler 100% Golden BCAA makes it easy to add some essential amino acids to your routine. You can even take them as sachets—fab on the go!
We also have our vegan lysine supplement, and you can find lysine in the Hair, Nails, Skin supplement. If you require specific EAAs to address particular concerns, such as skin health, then these supplements can suit you.
Essential amino acid supplements can be a great addition to many athlete’s diets and routines. They can be taken alongside meals and protein supplements to further boost muscle protein synthesis. In addition, they offer a range of other benefits that can support proper performance. Ensure you pick high-quality EAA supplements and stick to regular consumption to see benefits. Your muscle building dreams can become a reality with EAAs.
