Effects of essential amino acid supplementation on exercise and performance
The International Society of Sports Nutrition (ISSN) has recently released a comprehensive position paper on the use of essential amino acids (EAAs) for skeletal muscle maintenance and performance enhancement.
Highlighting the substantial research conducted by Dr. Arny Ferrando and his team at the University of Arkansas, the paper combines foundational studies with an extensive review of current literature. It serves as a critical scientific resource for athletes, dietitians, and fitness professionals, emphasizing the proven benefits of EAAs in promoting muscle protein synthesis in diverse populations.
1. Muscle Protein Synthesis (MPS) Activation:
Early research on Essential Amino Acids (EAAs) underscores their crucial role in activating muscle protein synthesis (MPS) and protein turnover, which is essential for renewing damaged muscle proteins and enhancing performance. This foundational metabolic activity supports improved functional performance. Subsequent studies have broadened to explore how EAA supplementation, both with and without exercise, influences skeletal muscle maintenance and boosts performance.
EAAs play a pivotal role in muscle health by initiating muscle protein synthesis, which is the process by which the body builds new muscle proteins. This is crucial not only for muscle growth but also for repairing and maintaining muscle tissue, which can significantly enhance performance and recovery.
2. Rapid Absorption
Supplementing with EAAs leads to a quick spike in their levels in the bloodstream. This rapid increase is important because it triggers the body’s muscle-building mechanisms more swiftly and effectively than many whole proteins found in foods, which take longer to break down.
3. Safe for Daily Use
The amount of EAAs needed to stimulate MPS is quite low, and consuming them even in higher quantities is generally safe for healthy individuals. This makes EAA supplementation a reliable option for athletes looking to improve muscle recovery and growth.
4. Efficient Muscle Building
At rest, EAA supplementation can activate muscle protein synthesis (MPS) even at small doses ranging from 1.5 to 3 grams. The effectiveness of EAAs in stimulating MPS appears to reach a maximum at doses between 15 to 18 grams, indicating that beyond this amount, no further increases in MPS occur. This information guides the optimal dosing for improving muscle recovery and growth without the need for excessive intake.
BUY EAA's
5. Doesn't Require None Essential Amino Acids
Interestingly, the body can achieve full muscle protein synthesis using only EAAs without the need for non-essential amino acids. This means EAAs alone are sufficient for most muscle repair and growth needs.
6. Superior to whole protein
Studies indicate that consuming free-form EAAs can stimulate muscle growth more effectively than an equivalent amount of protein in a whole food form. This could be particularly useful for athletes who need immediate muscle repair post-exercise.
"EAA supplements stimulate MPS more than an equal amount of high-quality protein either as an isolate [Citation39] or as a component of a meal [Citation40]. A oral 3 g dose of EAAs was found to stimulate MPS to a similar degree as 20 g of whey protein isolate, which contains approximately 10 g of EAA [Citation41]. Further, the addition of EAAs to whey protein has been shown to significantly enhance the MPS response beyond whey protein alone Regarding exercise interactions, free form EAAs may be considered over intact protein (whey) on the basis of ease of consumption proximal to and during exercise. Oral free-form EAA formulas require little to no digestion, entail minimal gastric load, and are rapidly absorbed and transported to the periphery. For this reason, they are ideal for consumption prior to the performance of rigorous exercise."
7. Continuous Benefits
Repeated ingestion of EAAs throughout the day can enhance the muscle-building response from meals and does not reduce the effectiveness of other protein sources ingested during the day. This continuous stimulation is beneficial for long-term muscle health.
8. Anabolic Resistance in Aging
For older adults, or those experiencing anabolic resistance (a decrease in muscle-building response), a higher proportion of the EAA leucine may be required. Leucine is known to particularly help overcome this resistance and promote muscle protein synthesis effectively.
9. Benefits without exercise
For individuals who are not able to engage in regular physical activity, EAA supplementation alone can still offer improvements in muscle strength and functionality, showing its powerful impact even in the absence of exercise.
10. Increased Need During Caloric Deficit
When you are consuming fewer calories than usual, your body's need for EAAs increases to maintain muscle mass. This is particularly important for athletes who are dieting or in a caloric deficit to ensure their muscles remain strong and functional.
Our customers are loving EAA's!
I love these amino acids🙌🏻🙌🏻🙌🏻 They help a lot with my CrossFit workouts and recovery. Been taking them for over a month now and just love them. I take them before I train as well as during my training.
Bronwyn R.
Verified Buyer
I see the weightless. Gym is getting much easier and my mood is improving. I am happy to be 43 looking 33. Its amazing.
Rene M.
Verified Buyer
Training every day and close to 50, I needed something to aid my recovery, and after an intense class I could not sleep; This product has helped in the 3 weeks I am using it. Already referred a colleague who has since purchased online.
Walters V.
Verified Buyer
Pick Your Bundle
and Unlock Your Potential
TRY IT OUT
30 Servings
(R23.3 per serving)
(4.75/5)
R699
buy now
60 Day Satisfaction Guarantee
with Free Returns
MOST POPULAR | SAVE 33%
90 Servings
(R15.53 per serving)
(4.75/5)
R1398 R2097
buy now- save 33%
60 Day Satisfaction Guarantee
with Free Returns
BEST VALUE | SAVE 45%
180 Servings
(R15.53 per serving)
(4.75/5)
R2306 R4194
buy now- save 45%
60 Day Satisfaction Guarantee
with Free Returns