Essential Amino Acids: Ultimate Benefits And Dosage

Protein is one of the most key nutrients for health and muscle building, a high-quality protein that combines all the essential amino acids.

Protein is one of the most key nutrients for health and muscle building, a high-quality protein that combines all the essential amino acids.

Protein is essential for body composition and is called a vital macronutrient. This means the body can not produce protein, so it must go through the diet, but what are the essential amino acids? Do we need to add to them?
This article covers the uses of EAAs – how they work and who can benefit from them.

What Are Amino Acids?

Most of the proteins we eat – whether they come from meat or vegetable sources – are amino acids. Amino acids are called protein blocks, and there are 20 different amino acids in total.

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The food we eat can contain different combinations of amino acids, which can affect the quality of the food and the way the body uses it. This is because each amino acid plays a particular and unique role in the body.

The 20 amino acids can be divided into two different categories: essential amino acids and non-essential amino acids.

What Are Essential Amino Acids?

Proteins are composed of amino acids, which make up a total of 9 EAAs. So, if there are 9 EAAs in the food you eat, your body will produce the remaining 11 essential amino acids on its own.

Most of the amino acids (AA) we eat are directed to our muscles. This is because the primary function of EAAs is to maintain muscle mass. It does this in two ways – it provides building blocks to build new muscle rather than calories and helps prevent muscle damage when falling.

This is the difference between essential and non-essential amino acids. The body cannot produce essential amino acids, but it can produce non-essential amino acids. However, this does not mean that building muscles do not require essential amino acids.

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When a diet contains all 9 EAAs, it is called a complete protein.

9 Essential Amino Acids:

  • Leucine
  • Isoleucine
  • Valine 
  • Lysine
  • Phenylalanine
  • Methionine 
  • Threonine 
  • Tryptophan 
  • Histidine

Benefits Of Essential Amino Acids:

1. Essential amino acids reduce stress, thus allowing the body to function for more extended periods. As a result, EAA is involved in improving strength, muscle mass and stamina.

2. EAAs help to store fatty acids. In addition, they contain fewer calories per gram, so they can help create a calorie deficit while maintaining lean muscle mass; it helps to lose weight.

3. Prevents antioxidant damage associated with inflammation. When we train and work out, it’s very normal to have a certain amount of injury. What we want to reduce is excessive inflammation, and EAAs can help reduce it.

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4. Increased production of mitochondria in the heart and skeletal muscles. It is beneficial for endurance athletes because they can break down excess fatty acids needed to fuel, improve performance, and delay fatigue.

5. Improving immune function. EAAs act as powerful antioxidants that help keep the immune system strong.

6. Providing indications and methods for building new muscle.
EAAs can tell the body to start building new muscles to cope with stress. In addition, they provide building blocks for muscle growth.

7. EAAs Help prevents muscle protein breakdown.

When To Take Essential Amino Acids?

EAAs do not need to be digested, so an excellent time to take them is before and after your workout. They are absorbed very quickly and are quickly delivered to muscles to promote growth and recovery.

If eating high protein foods is difficult, you can consume them at any time. However, they should still be viewed as a supplement, but not as a substitute for whole foods.

When deciding how much to use, refer to the nutrition information for particular EAAs. For example, you want to get about 2-3 grams of leucine per serving to get the best muscle growth and recovery results. This usually contains about 10 grams of essential amino acids.

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