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EAA supplements for building muscle?

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  • What are EAAs and how important are they?
  • Why does the body need essential amino acids?
  • How many essential amino acids are there?
  • Are EAAs found in food?
  • How useful is taking EAA powder?
  • When should I take EAAs?
  • What should I pay attention to when buying EAAs?
  • Is it normal for EAA powder to have a bitter taste?

What are EAAs and how important are they?

The abbreviation EAA stands for “essential amino acids”. Amino acids are small protein building blocks and a protein molecule consists of many individual amino acids. Essential means “vital,” which is why you must consume these special amino acids with your diet every day.

In addition to the essential amino acids, there are also amino acids that are not essential for life. The body can produce these itself, which is why they are referred to as non-essential or semi-essential. However, the body cannot produce the essential amino acids itself.

Why does the body need essential amino acids?

The body needs the amino acids, among other things, to build new muscle cells and for optimal regeneration. If just one of these vital protein building blocks is missing, it triggers an emergency situation. Since the muscles are made up of exactly these chemical compounds, the body will get the essential amino acids it needs from the muscles. If this happens more often, you will lose a lot of muscle mass.

EAAs counteract the catabolic, i.e. tissue-degrading state. With EAAs you can quickly return to an anabolic state, especially during periods of increased physical stress. The anabolic state is a building metabolism in which cells can be repaired and new cells can be formed. In this state, new muscle cells are also formed.

How many essential amino acids are there?

There are a total of 21 proteinogenic amino acids, but only 9 of them are essential for us. Proteinogen means something like “producing proteins” or “used for the formation of new proteins”.

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

For a long time, the amino acid histidine was only considered “semi-essential,” which is why you may have often read about only 8 essential amino acids. However, studies in the 1980s showed that although the body can synthesize a certain amount of histidine, long-term deficiency has a negative effect on the hemoglobin concentration in the blood. This is why the WHO (World Health Organization) classifies histidine as essential for adults. So when choosing an EAA product, make sure that all 9 aminos are on board.

Are EAAs found in foods?

Yes, protein-rich foods such as fish, meat, eggs and low-fat quark are full of natural, essential amino acids. If you eat a varied and protein-rich diet, as a recreational athlete you don’t need to supplement with EAAs because you get them through food.EAAs are protein-containing foods such as meat and fish

EAAs are found in protein-containing foods such as meat, fish, eggs and dairy products

How useful is taking EAA powder?

Since you can easily consume all EAAs through a varied and protein-rich sports diet, supplementation is absolutely not a must. Vegetarians and vegans who avoid animal products consume enough protein through a clever combination of foods.

If you generally find it difficult to consume enough protein or can’t get down to a creamy protein shake after training, you can supplement your diet with the help of a fruity EAA powder. It is also suitable as an intra-workout drink during training because it is easy to digest and the isolated amino acids enter the bloodstream quickly.

Known? All EAAs are also included in a good whey protein powder. So you don’t need both supplements. A good compromise is a clear whey, such as the Isoclear from ESN, which does not taste milky but fruity like a juice. The “protein soda” can replace your conventional whey 1:1.

However, always keep in mind that supplements – whether a protein powder or EAA preparation – are just a supplement to your normal diet. They are not a replacement for a healthy lifestyle.

When should I take EAAs?

In principle, you can take EAAs before, during or after your workout. See what makes you feel best.

What should I pay attention to when buying EAAs?

The following basic rules will help you avoid getting caught with a deceptive package when purchasing:

1. Check the number of EAAs: Are all 9 included? Top!

2. Check the list of ingredients: It is normal that flavors and sweeteners are included, otherwise the pure amino acids would be inedible. However, other fillers, such as inulin, should not be included. Although the fiber is harmless, it has absolutely no benefit in an EAA. Vitamin supplements or caffeine (as a booster) are also not necessary.

Is it normal for EAA powder to have a bitter taste?

EAAs taste somewhat bitter. If you don’t like the taste, you can choose a flavor that masks the naturally bitter taste of the amino acids. You can also enrich meals with EAAs. Simply stir the EAA powder into yogurt or quark or prepare a smoothie or protein pancakes. Here are two example recipes:

1. Avocado-Energy-Drink mit EAAs

This smoothie provides you with lots of fiber and EAAs

  • 4 cubes of frozen spinach
  • 1 Avocado
  • 1 green apple
  • 300 ml water
  • 1 TL Matcha-Pulver
  • 1 THE EAA-Pulver
  • 1 handful of nuts

Preparation:

  1. Put all the ingredients in a blender and mix everything vigorously for at least 45 seconds until you get the characteristic smoothie consistency. Pour the contents of the blender into a glass and decorate with some nut mix.

2. EAA-Protein-Pancakes

These pancakes are not only healthy, they also taste fantastic

  • 25 grams of oat flakes
  • 1 No
  • 1 egg white
  • 20 g Whey-Protein
  • 100 grams of low-fat quark
  • 1/2 tsp cinnamon
  • 1 tsp coconut oil
  • 1 handful of blueberries and raspberries
  • 1 Banana
  • 1 EL Honig
  • 1 TL EAA-Pulver
  1. Mix together the oat flakes, egg, egg white, whey, quark and cinnamon.
  2. Heat coconut oil in a pan and fry the batter mix into pancakes.
  3. Mix honey with the EAA powder and pour over the pancakes. Garnish with blueberries, raspberries and banana slices.

You have to supply your body with enough EAAs every day because it cannot produce them itself. If you eat a protein-rich diet, you should have no problem meeting your essential amino acid needs. Regularly add variety to your diet and combine plant and animal protein sources. This is the only way to ensure that you get all the essential amino acids you need.

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