Essential Amino Acids are part of the building blocks of protein, and are the pillars for compounds like neurotransmitters and hormones. These proteins are involved in delivering oxygen to your muscles, repairing tissue damage during intense physical activity and building up muscles to increase strength and stamina.
If you’re an individual looking to speed up recovery so that you can work out harder in shorter periods of time, an Essential Amino Acid supplement like Naked EAAS can certainly help get you there.
What do Essential Amino Acids (EAAs) Do?
Out of the twenty, there are nine that are considered essential amino acids.
Who Can Benefit From an EAAs supplement?
In general, those who are endurance athletes do require increased protein needs in the amount of 1.2 to 1.4 grams per kilogram of body weight per day. Strength training athletes also have increased needs and require about 1.4 to 2.0 grams per kilogram of body weight per day.
Research has shown that those who took an amino acid supplement had improved recovery and decreased muscle soreness. It also helped to improve muscle growth in strength athletes.
Another population that may benefit from supplementation includes elderly seniors who suffer from sarcopenia, a condition with progressive muscle loss and weakness. There is limited research available on supplementation for this population but a systematic review suggested that protein and EAA supplementation may improve fat-free mass, muscle strength, and physical function.
Why are They Called Essential?
They are called essential because they can’t be produced by the body and must be added to the diet in order to reach optimal protein levels.
Some of the most common sources include beef, poultry, fish, eggs, dairy, soy, and quinoa. These are considered complete proteins because they contain all the essential amino acids.
Are There Non-Essential Amino Acids?
The non-essential amino acids are proteins that can be excluded from the diet.
This means the body is able to make other substrates. These are considered incomplete proteins and are derived mostly from plant sources.
Don't We Get Enough EAAs From Food?
Those that typically struggle to meet their protein needs are those who are vegetarian or vegan. This is why supplementation and food pairing is essential to ensure you’re getting all the protein you need.
If you are following a vegetarian/vegan lifestyle use these food combinations to ensure you are getting all the protein you need and supplement if necessary:
- Legume, beans + rice
- Vegetables + nuts, seeds, or grains
When to Take EAAs for Best Results?
There is no specific recommendation as to when to take your EAAs.
However, it’s suggested that the BCAAs may be optimal to take 15 minutes before or during your workout due to it being absorbed faster.
It takes about 30 minutes for the BCAA to enter the bloodstream but research has yet to define an optimal time.
Research does state however that improved strength and reduced muscle soreness are a result of taking them 1-hour before their workout and immediately after their workout.
How are EAAs Different from BCAAs?
When it comes to EAAs vs BCAAs, branched-chain amino acids include leucine, valine, and isoleucine and differ from the rest of the essential amino acids in that they do not have to go through the whole metabolism process.
What this means for the athlete is that they provide immediate fuel to the muscles working therefore enhancing performance. In periods where there isn’t enough energy [glucose], they can transform themselves into providing energy to get you through your workout.