EAA - Есенциални аминокиселини
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.
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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?
- Before training (15–30 min) — especially when training on an empty stomach, for protection against catabolism.
- During training — for long sessions over 60 minutes.
- After training — in the "anabolic window" for maximum MPS.
- Between meals — for a vegan diet or for older people with reduced absorption.
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.