EAA - Essential Amino Acids
What are EAAs?
EAA stands for essential amino acids. EAAs are now an established dietary supplement that has largely surpassed BCAAs in effectiveness. But what exactly happened? BCAAs were a top seller in the sports nutrition industry for many years, but recent studies and scientific findings have cast doubt on the widely advertised effectiveness of the popular BCAAs. Are BCAAs not working as they should after all? The fact is: EAAs have dethroned BCAAs and are offering customers the added value that was promised for years with BCAA products.
What essential amino acids are there?
There are a total of nine proteinogenic essential amino acids that have a significant influence on muscle building. Originally, only eight essential amino acids were considered, especially in EAA supplements, but it has recently been discovered that the amino acid L-histidine is also important for additional muscle building.
The nine essential amino acids include:
- L Leucin
- L Isoleucine
- L Valine
- L-Tryptophan
- L Lysine
- L Methionine
- L-Phenylalanine
- L-Threonine
- L Histidine
It's worth noting that although L-histidine is considered an EAA, it hasn't been used as an amino acid in most EAA supplements. Only recently has L-histidine been considered an essential amino acid.
All essential amino acids are of great importance, but one amino acid is particularly important for activating the so-called mTor lever for protein synthesis: leucine!
Leucine is primarily known from the original BCAA products and was considered an important "loner" among the amino acids for many years. This even went so far that pure L-leucine products were produced. The two other amino acids are L-isoleucine and L-valine.
EAAs and muscle building
Building muscle is a complex process in our body. To build muscle mass, our body needs the following: a muscle-building stimulus (a signal or "mTor") and the necessary building blocks for muscle growth. This muscle stimulus is achieved through intensive training, which should be progressively increased over weeks and months. The building blocks are the essential amino acids, which are found in every protein, for example.
To build muscle effectively, we need progressively hard training to give our muscles the signal to grow. This happens through hypertrophy, which initiates muscle growth.
L-Leucine is the best-known and most important of the essential amino acids, responsible for stimulating muscle protein synthesis. Essential amino acids (EAAs) serve as building blocks for muscle growth.
EAAs, or essential amino acids, are components of every protein. They can also be taken separately via an EAA supplement. However, a protein is generally of higher quality and offers better value for money.
EAA supplements – when and what are they best for?
Since a complete protein contains all essential amino acids, why not simply consume a protein shake with whey during or before your workout to ensure you have all the essential amino acids available during your workout? EAAs can also be obtained from food.
This could indeed be done, but the digestion, calories, and breakdown process are somewhat more complex and extensive than with pre-split EAAs. The biggest advantage of EAAs is that they are immediately available to the organism and body upon ingestion. No digestion and no time delay occur.
What do I need EAA for?
Many manufacturers promote EAAs as the ultimate solution, but we're divided on this point. Depending on your own goals for mass gain or dieting, EAAs can be a worthwhile supplement or a waste of money. EAAs have many benefits, similar to those of a complete protein. EAAs ensure faster recovery, stabilize your blood sugar levels, and provide energy during training. They also serve as a nutrient supply for the muscles. It's not for nothing that they are essential for muscle building and a key factor in so-called "muscle protection during a diet." This is where we see the greatest benefit of taking EAAs. A very good product for dieting, perfect during training or as a post-workout shake after training. During the bulking phase or when building mass, they're rather unnecessary, since more protein is consumed anyway and the body generally doesn't rely on muscle mass for energy production.
Are EAAs important for the body?
Taking EAAs is not only sensible, it's even essential. Fortunately, we absorb essential amino acids as protein through our diet. Protein is found in almost all animal-based foods, and amino acids are also found in many plant-based foods. However, the amino acid profile is usually not very good in vegan or plant-based foods, and the leucine content is also lower.
In general, for protein synthesis to function properly, a large amount of protein must be consumed, at least 25-30 grams per serving, and ideally with a high-quality protein source.
How do EAA and BCAA differ?
In addition to essential amino acids (EAAs), a distinction is also made between BCAAs (branched chain amino acids). A few years ago, BCAAs were the "dominant" product of the supplement industry, but their effectiveness was gradually questioned by science. The major problem is that BCAAs consist of three essential amino acids, which, while essential and important for strength athletes, do not achieve the desired effect on their own without all the other essential amino acids. This is comparable to the lack of the building blocks for new muscle.
Scientifically, taking EAAs and BCAAs simultaneously is recommended, as EAAs are very important for muscle development and provide the body with low-calorie amino acids in a healthy way. The combination of L-leucine and all essential amino acids supports muscle protein synthesis around training.
How do I take EAA?
EAA supplements are available in the form of EAA powder in water or EAA capsules. Absorption is relatively fast, but EAA in powder form not only tastes great, but it's also easier to consume larger amounts. Since you typically consume at least 5-10g of EAA per serving, this would typically be 5-10 capsules or tablets.
Do EAAs really make sense?
EAAs are very useful for athletes. The question is, do you consume them in isolation as an EAA drink in water, or do you consume them in a protein shake, for example, which also contains all the essential amino acids?
This usually depends on your athletic level and goals. For strength athletes, for example, EAA drinks make the most sense as an intra-workout supplement if you haven't consumed a protein-rich meal before training. EAA powder can also be added to any water bottle during exercise to provide your body with sufficient amino acids.
EAA powder - the benefits of supplementation
- EAA isolated in water
- Go directly into the blood and do not need to be digested first
- Are available to the body immediately after ingestion
- Support muscle building
- Boost your metabolism
- Have a satiating effect with extremely low calories
- Delicious taste during training
- In many flavors
Do EAAs have side effects?
EAAs have no side effects because they are components of proteins and are therefore essential to our diet. Every person needs essential amino acids, most of which are obtained through food. The only possible side effect from excessive amounts is digestive problems.
Which are the best EAAs in our shop?
We offer a wide range of EAAs to support bodybuilders and strength athletes. We offer both EAA powder and EAA capsules from various manufacturers in a variety of flavors, all made in Germany.