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Essential Amino Acid Facts: What You Must Know

Posted on September 20, 2018

Essential Amino Acid Facts: What You Must KnowDividerimage


What are Essential Amino Acids?

Essential Amino Acids are important nutrients for health maintenance that our body cannot synthesize. Therefore, we must consume them through our diet or supplementation. Essential amino acids are typically found in high quality protein foods, such as fish and eggs. Essential Amino Acids should be a fundamental part of your daily nutrition plan. They are building blocks of protein, and not only protein food, but also the proteins found in our body, like enzymes, neurotransmitters (brain chemicals) and muscle fibers.  

 

Essential Amino Acids are even more important if you are hitting the gym or playing sports. That’s because the more active we are, the more we need these crucial nutrients. EAAs actually stimulate muscle repair and recovery, helping us adapt to the type of exercise we are engaged in.

 

We have quite a few Essential Amino Acid Supplements to choose from here at Sportys Health.

 

Now let’s get into the fun stuff on the subject of Essential Amino Acids.

 

What Essential Amino Acids do we Need?

There are 9 Essential Amino Acids that your body cannot produce.

These are:

• Phenylalanine

• Valine

• Threonine

• Tryptophan

• Methionine

• Leucine

• Isoleucine

Lysine

• Histidine

 

Are BCAAs the same as Essential Amino Acids?

BCAAs is an acronym for branched chain amino acids, which are 3 amino acids called isoleucine, leucine and valine. The BCAAs are 3 of the 9 essential amino acids, and have quite different effects in the body.

 

You might notice that there is still some information circulating about 8 essential amino acids. However, it is generally believed that we cannot synthesize enough histidine to meet our most basic needs to survive. With histidine added to 8 essential amino acids, we now have 9. Research all the way back in 1975 demonstrated this, where subjects were placed on a histidine deficient diet. This led to reduced albumin, hematocrit and a negative nitrogen balance. Subjects also felt generally unwell and developed a skin pathology in most cases.

 

As Essential Amino Acids are required in countless body processes, they are quite the precious commodity that we should all be a little more aware of. You have to either eat them or supplement with them, though ideally both, to ensure you are getting the right amount for your body’s daily needs.

 

Why do you need Essential Amino Acids?

Amino Acids are the building blocks of protein and help play important roles in your body’s daily functions. Amino Acids are split into two different groups, which are Essential Amino Acids and Non-Essential Amino Acids.

 

Non-Essential Amino Acids can be produced by your body to be used (these can also be supplemented). Your body can’t produce the Essential Amino Acids, so you have to get your daily intake from the foods and supplements. This is why you need Essential Amino Acids. For example, the essential amino acid phenylalanine is needed for the formation of muscle, and is also used for hormones and brain-chemicals called neurotransmitters. Another EAA is lysine, which we need to form carnitine, muscle and other soft tissues like tendons and ligaments, and to keep viruses under control.  

 

 

If only 1 Essential Amino Acid level is lower than the others, it will be detrimental to the utilisation of the other EAAs. Protein synthesis will be slowed (as well as other processes), which means you may not be fully maximising your workouts and recovery. However, tryptophan is kind-of an exception. It is not needed for muscle protein synthesis. However, it is still recommended that all 9 EAAs be taken together, including tryptophan, as this important EAA is crucial for regulating mood, sleep and digestion, amongst other things. And we need quality sleep and good digestion in order to repair and recover from exercise. A good mood always supports our training ethic too.

 

What Foods are Essential Amino Acids Found in?

Foods that generally have the highest amount of Essential Amino Acids are, you guessed it, high protein foods. If you are looking to get more Amino Acids in your diet and at the same time increase your Essential Amino Intake through food you should be eating protein rich foods. These include eggs, beef, chicken, lamb, pork, turkey, fish, nuts, beans and more.

 

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Though it is important to note that protein ain’t protein, as far as the EAAs are concerned. Let’s take an example. Gliadin, which is the protein found within gluten in wheat, is high in EAAs, except for lysine. In fact, animal farmers know this fact well, and fortify their grains with lysine to improve growth. This is an example of 1 EAA limiting the effectiveness of all the other EAAs. So a meat substitute based on wheat gluten, though a great idea for vegans and vegetarians, will deliver a substantial amount of protein, though in a less than ideal EAA ratio, compared to a whole egg or fish. And yes, a tablet or two of lysine will improve the biological value of a wheat protein rich meal.

 

As you can see there are many different foods that can be used to boost your protein intake and take care of your body’s Essential Amino Acid needs at the same time. If you are a vegetarian, vegan or similar you will have to look a bit harder for protein rich foods or resort to having a protein or EAA supplement to help fill in the gaps. Of course for the meat eaters you can top up your daily protein intake with a protein powder too.

 

What Essential Amino Acid Supplements are Available?

There are a wide variety of quality protein supplements that you can use to increase your EAA intake. However, pure EAA supplements are a great idea, as they do not require any digestion and they generate a superior protein synthesis response, even better than animal-based protein food.

 

Here are some of the EAA brands available at Sportys Health. Be sure to check out the differences between them to see which one suits your needs, as they do differ quite a bit.  

 

Switch-Nutrition-Amino-Switch.jpgSwitch Nutrition Amino Switch

Yes, it has tryptophan. But does it have histidine? Most certainly. This is a well balanced essential amino acid formula, and definitely a market leader. It comes in 5 far-too-delicious flavours that turn water into a magical experience.

 

Switch Nutrition Amino Switch is based on some incredible research from the late 90s by Dr Luca-Moretti, who found that the essential amino acid formula that he was using, which he called the Master Amino Acid Pattern, offered 99% bioavailability. This means the tissues of the body, including muscle, utilise almost every single milligram of this formula. As far as evidence-based formulations go, THIS IS IT!

 

 

balance-amino-complex.jpgBalance Amino Complex

Balance offer some excellent natural sports nutrition and wellness products. They really put the focus on NATURAL, using no chemical sweeteners or flavours in their formulations. Balance Amino Complex has some great nutrition to offer, however, it does not contain tryptophan, containing only 8 of the 9 essential amino acids.

 

To their credit, Balance have added natural nitrates from beetroot, which assist with nitric oxide synthesis, and a respectable dosage of glutamine. This product can be used pre or intra, or between meals. And just like protein, it may be used to accompany a low protein meal.

 

Optimum Nutrition Essential Amino Energy

If you like flavour and energy, then this is a cracker of a product. With flavours like Peach Lemonade, Blueberry Mojito and a Grape flavour that is reminiscent of Hubba Bubba chewing gum, Optimum Nutrition Essential Amino Energy is so enticing that it hard to keep the scoops per serve to a respectable quantity.


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It is important to mention, however, that this product contains 8 of the 9 EAAs, missing out on tryptophan, though does contain naturally occurring caffeine from green tea and green coffee. It delivers an unsurpassed energy boost, which can only be credit to the stimulants being naturally derived. This one is certainly worth trying.

 

Gen-Tec-Essential-Amino-Acids-200g.jpgGen-Tec Essential Amino Acids

Gen-Tec’s Essential Amino Acids covers all of the bases with regards to Essential Amino Acids, Branched Chain Amino Acids (BCAA) and also Conditionally-Essential Amino Acids, containing a healthy amount of tryptophan. Conditionally Essential Amino Acids are considered to be needed by people who are doing intense physical exercise.

 

A major difference between the Gen-Tec offering and the others above is there is no flavouring, fillers or binders in the formula. It’s 100% pure amino acids. This is great because you can mix it with a flavoured pre or intra workout, or even take it neat. There aren’t any carbohydrates, sodium, sugars and high calories to worry about.

 

Musashi Essential Aminos

The Musashi Essential Amino Acid formula contains 8 of the 9 Essential Amino Acids, missing tryptophan, and contains L-Arginine as well. Musashi Essential Aminos only has one flavour option, which is Raspberry. This product, like all EAA formulas can be used any time, day or night, though many use it before and during exercise.

 

Are Essential Amino Acids Vegan?

Many essential amino acids are produced via bacterial fermentation, the world leader being a company called Ajinomoto founded in Japan. These amino acids are vegan friendly, and also generally considered the best quality on the worldwide market. However, some companies still use animal-sourced amino acids. Switch Nutrition Amino Switch is 100% vegan-friendly.