Essential Amino Acid Supplements (EAA)

In this category you will find the best supplements of essential amino acids, products used for sports nutrition also defined as EAA (Essential Aminoacids). These are amino acid pools marketed in powder, tablet and capsule formats, consisting of 8 plastic substrates that cannot be synthesized from other substances. Let's talk about phenylalanine, threonine, tryptophan, methionine, lysine, leucine, isoleucine and valine. All substances useful for supporting muscle tissue during a weight loss diet or close to physical exercise. The main properties of these nutrients concern the support for the development of lean mass and the anti-catabolic effect.

Essential amino acid supplements: what they are for and where they are found

The use of exogenous sources containing amino acids such as these serves a to maintain o increase la musculature during the various phases of physical preparation. Taken as part of a nutritional program drawn up on a balanced diet, varied and rich in all micro and macronutrients, they help support first of all protein synthesis and, consequently, muscle anabolism.

Anabolism is that antagonistic process of catabolism that allows the body to increase its muscle volume. Through some physiological processes associated with the secretion of important anabolic hormones such as GH and Testosterone, also encouraged by the intake of natural anabolic compounds, we are actually witnessing growth due to hypertrophy and hyperplasia. That is, the increase in the volume of muscle fibers as well as their splitting (hence the increase and birth of new tissues).

In addition to the support of protein synthesis, these plastic substrates perform anticatabolic and anticortisolic action, improve cognitive function and can contribute to the maintenance of the body's natural defenses.

anti-catabolic effect we mean a whole series of processes which, thanks to a protein and therefore amino acid support, prevent muscle proteins from disintegrating for purposes other than structural ones (for example energetic and immune function). This peculiarity is also mediated by ability to inhibit cortisol, an important cortysteroid hormone with an anti-inflammatory but also catabolic effect. When released in excess by the adrenal glands, this hormone affects the lean muscle reducing it in volume, at the same time causing the concomitant formation of fatty pannicles on the hips and abdomen (excellent association with fat burning thermogenics)

Sources containing the highest concentrations of EAA are:

Red meat;
Fish and Poultry;
Plant foods such as soy, quinoa and legumes;

Differences between essential amino acids and Bcaa

Among the 8 essential amino acids we also find branched chain amino acids. The substantial differences between the two types of supplements can be traced back to factors such as: methods of intake, immediate bioavailability and the objective to be achieved.

I EAA supplements they are recommended as a partial replacement of protein foods when you want to maintain muscles during restrictive diets to complete the diet itself. They can be taken before and after training, but also (above all) to achieve the desired daily amino acid intake without increasing the calorie intake.

I BCAA-based products, on the other hand, they serve more than anything else to provide "alternative" energy to carbohydrates during training and counteract muscle catabolism in the immediate post-workout

When to use EAAs: indications and dosages

Explained the main characteristics of BCAAs and Amino Acid Pools, we can assume them as follows:

EAAs should be taken as a supplement to nutrition and / or before and after training. Indicative doses of 10-15 grams daily they may be enough to complete the feeding;

I Branched BCAAs instead, they should be taken before, during and after training, based on the ratio of 1g of active ingredient per 10Kg of body weight. Therefore, an individual weighing 70kg will take 7 grams divided as above, emphasizing post workout use (eg: 2g pre, 2 intra and 3 post workout).