EAA - Есенциални аминокиселини

EAA+ Hydration Nutrex

EAA (Essential Amino Acids) are a complex of 9 amino acids that the body cannot synthesize and must obtain from food or supplements: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.

Unlike BCAAs (only 3 amino acids), EAAs provide the full spectrum for complete muscle protein synthesis (MPS). Studies show that 10g of EAA stimulate MPS more than 30g of BCAA.

What are EAAs?

EAAs (Essential Amino Acids) are 9 amino acids that the body cannot synthesize on its own and must be obtained through food or supplements: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine. These 9 amino acids are the building blocks for every protein in the body — from muscles to neurotransmitters.

EAA vs. BCAA — which is better?

BCAAs contain only 3 of these 9 amino acids. For many years, they were advertised as the "optimal solution" for muscles, but modern research (Jackman et al., 2017; Wilkinson et al., 2018) shows that BCAAs alone CANNOT initiate complete muscle protein synthesis because the other 6 essential amino acids are missing. 10g of EAA stimulate MPS more than 30g of BCAA — which is why EAAs are gradually replacing BCAAs in professional sports.

When and how to take EAAs?

The recommended dose is 10–15g per serving, with a minimum of 3g of leucine — the threshold for activating the mTOR signaling pathway.

Who are EAAs suitable for?

EAAs are especially beneficial for athletes on a low-calorie diet (cutting), for fasted training, vegetarians and vegans with limited animal sources, as well as for people over 50 years old, for whom anabolic resistance requires a higher intake of leucine to initiate MPS.

FAQ

What is the difference between EAA and BCAA?

BCAAs contain only 3 amino acids (leucine, isoleucine, valine), while EAAs provide all 9 essential ones. For muscle protein synthesis, the body needs the full spectrum — that's why 10g of EAA stimulate MPS more than 30g of BCAA. EAAs are the more modern and effective choice.

When is the best time to take EAAs?

The optimal time is 15–30 minutes before or immediately after training, when muscle protein synthesis is most active. For intermittent fasting (fasted training), EAAs are taken before training to protect against muscle catabolism without breaking the fast.

What is the recommended dose of EAAs?

The recommended single dose is 10–15g, containing at least 3g of leucine — the threshold for activating mTOR and initiating muscle protein synthesis. For two workouts a day or intense sessions, the dose can be increased to 20g, divided into 2 servings.

Are EAAs necessary if I already take protein powder?

If you consume 1.6–2.2g of protein per kg of body weight daily from quality sources, EAAs are not mandatory. They are useful in specific situations: for fasted training, for older adults (>50 years) with reduced absorption, for a vegan diet, or for a quick amino acid profile without calories.