Monday, May 29, 2023

EAA Supplementation's Superior Benefits for Muscle Growth

Image with text describing the contents of the article

A comprehensive guide for Essential Amino Acids (EAAs) and supplementation, exploring their superior benefits for muscle growth. Throughout my years of research and personal experiences, I have learned that not all supplements are created equal, and some, like EAAs, hold the promise of providing a real edge in our pursuit of muscle hypertrophy. In this guide, I will unravel the science behind EAAs, provide supplementation tips, and shed light on the potent synergy between EAAs and creatine monohydrate.


Understanding Essential Amino Acids

I have analyzed a wealth of available scientific literature to bring clarity to the subject of EAAs and their benefits for bodybuilding and muscle hypertrophy. Essential Amino Acids are a group of nine amino acids that our bodies cannot produce, hence they must be obtained through our diet or supplementation (Hoffman & Falvo, 2004). 

When we talk about EAAs, we're delving into the very building blocks of our muscles. Whether you're a bodybuilder striving for that next level of muscle hypertrophy, an athlete seeking performance improvement, or simply someone aiming to increase muscle mass, EAAs are your key allies.

To fully appreciate the role of EAAs, it's crucial to understand that they don't build muscles directly. Instead, they're like the bricks and mortar that our body uses to construct proteins. Each protein, from the enzymes catalyzing countless biochemical reactions in our bodies to the myofibrillar proteins constituting the bulk of our muscle mass, is made up of amino acids linked together in specific sequences. Out of the 20 amino acids that serve as these protein building blocks, nine are classified as "essential," indicating that our bodies can't make them, so they must come from our diet or supplements (Rogerson, 2017).

Holding the Key for Muscle Protein Synthesis

Here's where EAAs truly shine and benefit: They are integral to the process of muscle protein synthesis (MPS), which is the creation of new proteins that serve as the building blocks of muscle fibers, specifically the contractile myofibrillar proteins. This process is the driving force behind muscle growth and repair. When we exercise, particularly during resistance training, we stimulate MPS. However, for this process to continue effectively, it requires a steady supply of EAAs! If these "building blocks" aren't available, our body's ability to construct new proteins diminishes, hampering muscle growth (Moberg et al., 2016).

EAAs also play crucial roles outside of directly fueling MPS. Some, like leucine, serve as triggers that switch on the body's muscle-building machinery. Others, like tryptophan, play roles in other physiological processes such as mood regulation and pain tolerance, potentially influencing our exercise capacity and recovery (Jäger et al., 2017).

Essential Amino Acids: The Full Spectrum

Here's the complete list of all nine Essential Amino Acids (EAAs):

  1. Histidine

  2. Lysine

  3. Methionine

  4. Phenylalanine

  5. Threonine

  6. Tryptophan

  7. Leucine ← *BCAA

  8. Isoleucine ← *BCAA

  9. Valine ← *BCAA

*BCAA: Branched Chain Amino Acids

In this article, I discuss BCAAs and the reasons why it is not advisable to consume them without the other EAAs.

The Supremacy of Essential Amino Acids for Muscle Hypertrophy


Compared to a Balanced Protein Supplement

In my opinion, based on extensive research and understanding of nutritional science, both EAAs and balanced protein powder supplements are positioned to hold the throne in the supplement world. EEAs excel in efficiently supporting muscle hypertrophy and maintaining an anabolic state, thanks to their high bioavailability of essential and ready-to-use building-blocks to every cell that needs reconstruction and growth, and to build new cells also. On the other hand, a balanced protein powder supplement offers a broad spectrum of all the necessary amino acids, providing the body, including the muscles and also every other cell, with everything they need. From certain perspectives, particularly when the desired effect needs to be felt as soon as possible, Essential Amino Acids may be considered more efficient. Surely a balanced protein powder supplement is invaluable due to its comprehensive amino acid profile, nevertheless the immediate bioavailability and action of free-form EAAs cannot be underestimated.

The beauty of EAAs lies in their free-form nature. Unlike whole proteins that require digestion and later absorption, free-form EAAs are ready for immediate absorption post ingestion. This fast-track entry into the bloodstream provides a potent stimulus for muscle protein synthesis (MPS) (Churchward-Venne et al., 2012). In other words, an EAA supplement gets to work immediately, promoting protein synthesis and muscle repair at an accelerated rate.

EAA Supplementation: Bridging the Nutritional Gaps

Even when consuming a balanced diet rich in various food sources of amino acids, EAA supplementation can hold an essential place in muscle development. Naturally, food sources are a critical part of any nutrition plan, and they provide a holistic approach to nutrient intake. However, the "instant-on" nature of EAAs makes them a powerful tool in an athlete's nutritional arsenal.

EAAs are not just beneficial for their immediacy and bioavailability; they also help to fill in nutritional gaps that might exist, even in a well-rounded diet. For instance, vegetarian and vegan athletes may find it challenging to obtain a complete spectrum of EAAs from plant-based food sources alone (Rogerson, 2017). Here, EAA supplementation can be a game-changer, especially if each of the amino acids is sourced from plants or artificially synthesized.

A Synergistic Approach to Muscle Growth

To be clear, I don't advocate for EAA supplementation as a replacement for whole proteins or a balanced diet. Rather, I see it as a complementary strategy. Each has its unique advantages. The comprehensive amino acid profile from a balanced protein powder promotes a sustained release of amino acids, supporting prolonged protein synthesis. Meanwhile, the rapid absorption of free-form EAAs ignites an immediate protein synthesis response, particularly beneficial post-workout when muscles are primed for nutrient uptake (Areta et al., 2013).

By intelligently combining these strategies – a balanced protein powder supplement, a varied diet, and EAA supplementation – you are setting up a round-the-clock MPS support system. This comprehensive approach allows you to maximize muscle protein synthesis and, ultimately, muscle hypertrophy. In conclusion, the throne still belongs to the king – the balanced protein powder supplement. However, the crown prince of muscle growth is undeniably the rapidly bioavailable EAA supplement.

The Science Behind EAA Supplementation

EAA supplementation has been studied extensively in relation to exercise performance and muscle development. Especially when combined with resistance exercise, has been found to enhance muscle protein synthesis (MPS), a physiological process responsible for muscle growth and recovery (Churchward-Venne et al., 2012).

The increased MPS rate post-exercise is associated with greater muscle hypertrophy over time. However, the capacity of the muscle to synthesize protein is significantly enhanced if accompanied by a source of amino acids, namely EAAs (Wolfe, 2017).

Among these EAAs, leucine is often highlighted due to its unique role in initiating muscle protein synthesis. Leucine triggers a signaling pathway involving a protein complex called mTOR, which ultimately increases the rate of MPS (Dreyer et al., 2008).

Optimizing EAA Intake

The timing of intake and the presence of other nutrients plays a key role. Consuming EAAs immediately before or after resistance exercise can enhance the muscle protein synthesis response to the exercise (Areta et al., 2013).

In addition to timing, consuming EAAs with carbohydrates has been found to increase insulin levels more than carbohydrates alone, which can further enhance the muscle protein synthesis response by promoting amino acid uptake into the muscle cells (Biolo et al., 1997).

Optimal Dosages of EAA

If you're looking to maximize muscle hypertrophy and take full advantage of the EAAs, let's delve into the scientific dosages and optimal methods of using them. According to the International Society of Sports Nutrition, an effective dose of EAAs around resistance training is at least 6g, including about 3g of leucine, the key activator of muscle protein synthesis (Jäger et al., 2017).

One of my favorite methods of supplementation is to take the EAAs shortly before beginning my workout. This approach ensures that these amino acids are available for immediate use, kick-starting protein synthesis and priming my muscles for growth. Alternatively, EAAs can also be taken immediately after a workout to further stimulate muscle repair and growth, or even before, during, and after.

Tips for Choosing the Right Supplement

Beware of supplements loaded with unnecessary additives, like excessive caffeine or filler ingredients. Pure products are the king of the hill for a reason. These superfluous substances can mask the real heroes – the EAAs themselves. A quality EAA supplement should be just that, a tool for delivering the EAAs your body needs to maximize muscle protein synthesis. Also, avoid EAA supplements that predominantly contain BCAAs with minimal amounts of the remaining EAAs. A suitable EAA supplement should have no more than half the quantity of BCAAs compared to the total amount of EAAs present in the product!

We are aiming for muscle growth and repair, and while some substances, like caffeine, might offer temporary boosts in energy or focus, they don't contribute directly to our main goal. Moreover, high caffeine content can lead to unwanted side effects like jitteriness or disrupted sleep, which can be detrimental to recovery and growth (Souza et al., 2015). It's like trying to listen to a beautiful symphony with background noise – you want to hear the music, not the chatter.

Choosing Wisely: EAA Over BCAA

Let's delve into a debate that's been brewing in the world of sports nutrition for some time: the choice between Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs). To set the record straight, I believe the choice isn't a choice at all. The logic points clearly in one direction: towards the use of an EAA supplement.

Reason: BCAAs, while they are crucial for muscle protein synthesis (MPS), cannot perform their job in isolation. They are part of a team, and that team is the EAAs. Think of them as members of an orchestra. Sure, the violins (BCAAs) are important, but without the rest of the strings, woodwinds, and percussion (EAAs), you don't have a symphony. The beautiful music, or in our case, the muscle growth, comes from the combined effort of the whole group, not just one section.

Scientific studies have shown that supplementing with BCAAs alone can actually reduce muscle protein synthesis if not enough of the other EAAs are available (Wolfe, 2017). It's like trying to construct a building without all the necessary materials. You might have plenty of bricks, but without mortar, the structure won't hold.

On the other hand, supplementation with EAAs provides all the "building materials" your body needs to maximize MPS and support muscle growth. It's not just about having more instruments in our orchestra but having the right ones, in the right amounts, playing in harmony.

Therefore, in my opinion, choosing an EAA supplement over a BCAA supplement is the more logical choice. The benefits of BCAAs are undeniable, but they are already included in the EAA composition. By choosing a complete EAA supplement, you’re ensuring that you have all the necessary players to orchestrate the symphony of muscle growth and repair. And that, to me, seems like the soundest choice.

EAA and Creatine Monohydrate: Hypertrophy x2

Let's talk about a power pairing in sports nutrition that often gets overlooked - the combination of EAAs and creatine monohydrate. Together, these two can act as a dynamic duo, a potent one-two punch for muscle growth and performance enhancement.

Creatine monohydrate is a tried-and-true supplement that has stood the test of time. Its efficacy for enhancing muscle strength, size, and performance is well-established (Buford et al., 2007). However, when we pair creatine with EAAs, we have a combination that is greater than the sum of its parts.

While EAAs work on the frontlines to stimulate MPS, creatine plays a supportive role behind the scenes. It helps to replenish adenosine triphosphate (ATP) stores in our muscles, which is the primary source of energy for short, high-intensity activities. More available ATP means our muscles can work harder and longer during workouts, thus providing a stronger stimulus for growth (Volek & Kraemer, 1996).

Creatine also aids in pulling water into muscle cells, creating a cellular environment conducive to protein synthesis. This cellular hydration can not only lead to visible muscle size and strength increase, but it also plays a role in protein synthesis at a molecular level, enhancing the muscle-building effects of EAAs (Schoenfeld, 2010).

This combination makes a beautiful synergistic relationship. The EAAs kickstart MPS, laying the groundwork for muscle growth, while creatine enhances workout performance and creates an optimal environment within the muscle cells for this growth to take place. By combining these two supplements, you're taking a holistic approach, promoting muscle growth from multiple points of action, thereby maximizing your results.

So, if you're serious about your muscle-building goals and looking to optimize your supplementation strategy, consider combining EAAs with creatine monohydrate. It's a synergistic pairing that holds significant potential for enhancing muscle growth, strength, and performance. If you include Citrulline Malate along with Creatine Monohydrate and EAAs, you will have a combination that can greatly enhance your performance and leave you amazed with the results.

Benefits of Continuous EAA Supplementation

You can consider sipping on an EAA drink throughout the day as a tool to keep muscle catabolism at bay and promote anabolism. Yes, you heard that right. This seemingly unconventional strategy could be a game-changer in your muscle-building journey.

For an average-sized adult, consider mixing around 15g of EAA powder into a bottle of water or another liquid of your choice, in no more than 1 liter. Sip this concoction throughout your day. The aim here is to constantly supply your body with these building blocks of proteins, thereby keeping MPS active and reducing the likelihood of muscle breakdown, known as catabolism.

However, let's add a key detail here: while EAAs can certainly play a significant role in promoting anabolism, we shouldn't underestimate the value of a complete protein supplement. Complete proteins, like whey or casein, not only provide all EAAs but also a range of non-essential amino acids, which can further contribute to muscle growth and recovery. The continuous supply of these proteins could potentially lead to even better results, given their more comprehensive amino acid profile (Jäger et al., 2017).

Remember, our goal is to keep our body in a state of net protein balance or, even better, in a state of protein surplus – where protein synthesis exceeds protein breakdown. By sipping an EAA or a complete protein supplement drink throughout the day, we provide our bodies with the necessary combinations of molecules to build and repair muscle tissue. It's a strategy worth considering, especially if maximizing muscle growth is your goal.

The Takeaway

EAA supplementation holds the potential to provide significant benefits for individuals engaged in strenuous activities, with the goal of optimizing muscle hypertrophy and overall performance. By enhancing muscle protein synthesis, facilitating muscle repair and recovery (while also benefiting all other cells in the body), and amplifying the effects of resistance exercise, EAA supplementation proves highly advantageous. For even better results, it can be combined with creatine monohydrate.

References

  1. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of Sports Science & Medicine, 3(3), 118–130.

  2. Moberg, M., Apró, W., Ekblom, B., van Hall, G., Holmberg, H.C., & Blomstrand, E. (2016). Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. American Journal of Physiology-Cell Physiology, 310(11), C874-C884.

  3. Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36.

  4. Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M., Smith-Ryan, A.E., Stout, J.R., Arciero, P.J., Ormsbee, M.J., Taylor, L.W., Wilborn, C.D., Kalman, D.S., Kreider, R.B., Willoughby, D.S., Hoffman, J.R., Krzykowski, J.L., Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

  5. Churchward-Venne, T.A., Burd, N.A., Mitchell, C.J., West, D.W., Philp, A., Marcotte, G.R., Baker, S.K., Baar, K., Phillips, S.M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of Physiology, 590(11), 2751-2765.

  6. Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36.

  7. Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., Jeacocke, N.A., Moore, D.R., Stellingwerff, T., Phillips, S.M., Hawley, J.A., Coffey, V.G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.

  8. Churchward-Venne, T.A., Burd, N.A., Mitchell, C.J., West, D.W., Philp, A., Marcotte, G.R., Baker, S.K., Baar, K., Phillips, S.M. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of Physiology, 590(11), 2751-2765.

  9. Wolfe, R.R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30.

  10. Dreyer, H.C., Drummond, M.J., Pennings, B., Fujita, S., Glynn, E.L., Chinkes, D.L., Dhanani, S., Volpi, E., Rasmussen, B.B. (2008). Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. American Journal of Physiology-Endocrinology and Metabolism, 294(2), E392-E400.

  11. Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., Jeacocke, N.A., Moore, D.R., Stellingwerff, T., Phillips, S.M., Hawley, J.A., Coffey, V.G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.

  12. Biolo, G., Tipton, K.D., Klein, S., Wolfe, R.R. (1997). An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. American Journal of Physiology-Endocrinology and Metabolism, 273(1), E122-E129.

  13. Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M., Smith-Ryan, A.E., Stout, J.R., Arciero, P.J., Ormsbee, M.J., Taylor, L.W., Wilborn, C.D., Kalman, D.S., Kreider, R.B., Willoughby, D.S., Hoffman, J.R., Krzykowski, J.L., Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

  14. Souza, D.B., Del Coso, J., Casonatto, J., Polito, M.D. (2015). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. European Journal of Nutrition, 56(1), 13-27.

  15. Wolfe, R.R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30.

  16. Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6.

  17. Volek, J.S., & Kraemer, W.J. (1996). Creatine supplementation: its effect on human muscular performance and body composition. Journal of Strength and Conditioning Research, 10(3), 200-210.

  18. Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

  19. Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M., Smith-Ryan, A.E., Stout, J.R., Arciero, P.J., Ormsbee, M.J., Taylor, L.W., Wilborn, C.D., Kalman, D.S., Kreider, R.B., Willoughby, D.S., Hoffman, J.R., Krzykowski, J.L., Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

By
Section: ,