What it is:
Amino acids (AAs) are macromolecules that are the building blocks of proteins. There are 20 amino acids, each composed of a similar base, but each has a unique side chain. This side chain gives them their specific characteristics and properties.
Of the 20 amino acids, your body can make 11 but must consume the other 9 “essential amino acids” from the diet.
Essential Amino Acids:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Non-essential Amino Acids:
Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine
The AAs are crucial for tissue growth, maintenance, and repair in the body and for synthesizing proteins, enzymes, hormones, and other molecules. During periods of growth, pregnancy, illness, or injury, we may be unable to synthesize non-essential amino acids making them temporarily essential. Also, in certain disease states (e.g. liver failure), genetic errors or even trauma can force some non-essential amino acids to become conditionally essential, so intake can be necessary for those specific groups of people.
Purported claims:
Some common health claims and uses for essential amino acid supplements:
Accelerated muscle growth and repair
Exercise recovery
Enhanced exercise performance
Weight management, including the metabolism of fat
Improved cognitive health and nerve performance
Improved sleep and mood
What the science says:
There are 9 essential amino acids that are required for many reasons.
Histidine - Maintains healthy tissues, particularly in the gut and the myelin sheath surrounding nerve cells.
Isoleucine - Energy production and the regulation of blood glucose levels.
Leucine - Maintains muscle mass and synthesis.
Lysine - Maintains healthy bones, skin, and connective tissues. It’s also required for collagen production.
Methionine - Important for metabolism of fat and building antioxidants.
Phenylalanine - Regulation of neurotransmitters, mood regulation, and cognitive health.
Threonine - Important for metabolism of fat and intestinal health.
Tryptophan - Regulation of neurotransmitters, especially serotonin, for sleep and mood.
Valine - Energy production and muscle mass maintenance.
The three branch-chained amino acids (BCAAs), leucine, isoleucine, and valine, are marketed towards athletes and bodybuilders for their muscle synthesis properties. However, gathering all of the proteins is vital to building the most efficient and effective muscle growth. In real-life situations, knowing precisely which AAs you might need at each moment is difficult, so consuming essential and non-essential amino acids will allow your body to select from the pool provided. Studies (Chruchward-Venne, 2012) have shown a complete protein supplement such as Whey to be more effective in both immediate muscle synthesis and increased rates of MPS long-term compared to EAA supplementation.
Although research showed EAA supplementation improved quality of life in some specific cases, this was in institutionalized elderly patients or those whose overall protein intake was deficient. The outcomes regarding healthy older adults do not support isolated EAA supplementation. Whey protein isolate or even high protein whole-food meals combined with resistance training is much more promising for building and maintaining muscle mass.
One population that might benefit from EAAs are those who consume a vegan diet, as it can be challenging to source proteins without exceeding caloric intake. However, a whole-food supplement that contains a mix of plant sources will make sure both EAAs and non-EAAs are combined in the correct ratio, taking the work out of sourcing.
To support muscle protein synthesis and recovery from a workout, consume high-quality protein such as eggs or tofu, as they are a rich source of all the essential amino acids. We can select AAs in combination or stand-alone sources:
Animal sources - Meat, seafood, eggs, or most dairy (milk, cheese, yogurt)
Plant sources (combine) - Grains, lentils, beans, peas, nuts, soy, or seeds
Our take:
Essential Amino Acids are vital to life; however, isolating and supplementing them has not proven any more effective than optimizing whole-food protein intake alongside a resistance training program. Check out our take on Whey supplements to further understand why a complete protein is best.
Will this benefit you?
Not likely. One area where EAA supplements stand out is their low calorie per gram. Due to them being a highly processed item (with isolated AAs), they are minimal calories compared to whey supplements or whole food items. If you are on a strict calorie diet, this may be useful.
Still curious to try it? If you do, here’s what to keep an eye on:
Excess amounts of protein or protein supplements require higher rates of filtration by the kidneys, which can put them under stress.
Gastrointestinal issues such as diarrhea, bloating, pain, or nausea may occur.
References and additional reading:
Krause's Food & the Nutrition Care Process. Print. Elsevier Inc, 2017.
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