Why Essential Amino Acids are Underrated

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SOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10561576/
https://pubmed.ncbi.nlm.nih.gov/16365087/
https://pubmed.ncbi.nlm.nih.gov/16777941/
https://pubmed.ncbi.nlm.nih.gov/28444456/
https://www.sciencedirect.com/science/article/abs/pii/S0765159721002008
https://www.youtube.com/watch?v=UVShnuAo_a4
https://pubmed.ncbi.nlm.nih.gov/25827594/
https://www.tandfonline.com/doi/full/10.1186/s12970-020-0340-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612691/

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TIMESTAMPS

0:00 - The Supplements Hierarchy
1:04 - What Are BCAA's?
3:05 - The Problems with BCAA's
5:34 - What are EAA's?
6:30 - EAA's vs. Food
7:30 - EAA's vs. Whey Protein
10:55 - Article Summary
11:51 - Why Whey Is Still King
12:59 - The Final Verdict

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SUMMARY

When it comes to fitness supplements, they often fall into two categories: the widely used basic ones (whey protein and creatine) and those lacking evidence, such as fake steroids, magic plant extracts, and a bunch of other ridiculous things. Amino acids, however, seem to occupy a middle ground. In a recent poll of my audience, over 70% you guys considered them to be essentially useless. Yet, a new study challenges this perception.
Amino acids are the building blocks of proteins, vital for various bodily functions. There are essential amino acids, which the body cannot produce, and non-essential ones, which it can. Among supplements, Branched Chain Amino Acids (BCAA’s) are commonly sold for muscle growth, recovery, and sometimes even fat loss (allegedly).
The primary BCAA, Leucine, stimulates muscle protein synthesis through the mTOR pathway. However, the flaws of BCAA’s emerge when considering a balanced diet, as most protein sources already provide sufficient amino acids. Studies suggest BCAA supplements post-exercise are less effective than high-quality whey protein.
A systematic review in 2022 concluded that even 20g servings of BCAA’s show no significant improvements in muscle, strength, or body composition, especially for those with adequate protein intake. While not harmful, BCAA’s may not be as beneficial as once thought.
The distinction between BCAA’s and Essential Amino Acids (EAA’s) becomes crucial. EAA’s include all nine essential amino acids, making them superior. A 2023 study by the International Society of Sports Nutrition highlights EAA’s advantages over BCAA’s, stimulating muscle protein synthesis more effectively.
EAA’s show faster and higher blood plasma essential amino acid concentration compared to a regular meal. Dosage-wise, 1.5 to 3 grams can increase muscle protein synthesis, plateauing at 15-18 grams per serving. EAA’s may outperform even higher doses of whey protein and enhance MPS when combined with whey.
However, the study authors' industry involvement raises potential conflicts of interest with the two main authors both being heavily involved in the amino acid supplement industry. Despite this, EAA’s, distinct from BCAA’s, offer potential benefits when seeking optimal muscle protein synthesis, especially in specific circumstances or for those serious about fitness with disposable income.
In summary:
1. EAA’s are superior to BCAA’s.
2. Best consumed before or during a workout.
3. Dosage of 5-10 grams is effective.
4. EAA’s offer a rapid spike in muscle protein synthesis, potentially surpassing whey protein.

While EAA’s may have a place in supplement stacks, traditional whey protein remains as the undefeated king for protein-related supplements. This is due to their ability to help you meet your overall daily protein requirement, especially if you're on a budget. In addition, there may be mechanisms beyond just the amino acid content, which allows protein to be an effective supplement to aid in hypertrophy.

Consider EAA’s if you're serious about fitness and have sufficient disposable income, but prioritize the basics if you're just starting out. A reasonable dosage would be ~10g per serving, ideally consumed pre or intra-workout.

Видео Why Essential Amino Acids are Underrated канала VitruvianPhysique