Essential amino acids
Essential amino acids (or EAAs) are a group of amino acids that the human body cannot produce on its own, and must be taken from food or as sports supplements. EAAs are central to countless biochemical processes in the human body, and their intake has a direct effect on metabolism, the immune system or the synthesis of hormones and enzymes. In terms of athletic performance, they are known for their role in muscle building and recovery.
The essential amino acids include 9 (sometimes referred to as 8) amino acids. Three of these - valine, leucine and isoleucine - are branched chain amino acids, called BCAAs, which are key to muscle protein synthesis.
Taking EAAs
The recommended daily dose of EAAs ranges from 10‑15 g, with a dose of 15 g maximizing protein synthesis in the body. It is most commonly consumed together with vegan protein after training - whey protein contains the full spectrum of amino acids and so there is no need to supplement with others.
Essential amino acids are not only suitable for athletes, they can also benefit individuals with restrictive diets, such as vegans or vegetarians.
EAAs vs BCAAs
With training supplementation, the question may arise whether it is better to take EAAs or BCAAs alone. The basic condition for protein synthesis in the body is the presence of all essential amino acids. Thus, BCAAs alone can do almost nothing if other amino acids are missing in the diet.
However, even BCAAs have a solid place in training, as they reduce muscle fatigue and provide the body with the necessary energy. They can also come in handy as a source of energy during periods of calorie restriction.