As a coach, I’ve seen firsthand the incredible benefits of Essential Amino Acids (EAA’s). These supplement has become a cornerstone of my training protocols. Today, I'll explain why EAA’s are crucial for muscle building, strength, and endurance, particularly for triathletes and those involved in long-distance cardio. Let’s dive in!
What are EAA’s?
Essential Amino Acids are nine crucial amino acids your body cannot produce on its own. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They are vital for human survival and must be obtained through diet or supplements.
The benefits of EAA’s in Training
Dr. David Minkoff, a renowned expert who works with many athletes, strongly recommends EAA’s. Here’s why they’re beneficial:
- Promote muscle growth and quality
- Improve physical performance and strength
- Enhance muscle hypertrophy and mitochondrial biogenesis
- Help maintain muscle during periods of inactivity (when you are not exercising)
- Prevent muscle protein breakdown, especially during long bike rides and runs
- Avoid digestive distress during endurance activities
- Improve recovery times and reduce post-exercise soreness
Safe usage and dosage
Studies indicate that consuming up to 100 grams of EAA’s daily is safe. A reasonable dosage is around 15 grams per day. For optimal results, Ben Greenfield, a leading biohacker, suggests taking 10 grams before and 10 grams after workouts.
Taking EAA’s in a Fasted State
EAA’s are highly effective when taken in a fasted state, especially for those looking to lose weight or for endurance athletes. They help regulate overall body protein balance, crucial for maintaining muscle during fasting.
Recommended EAA’s
One of the best EAA supplements I recommend is Aminos from GET KION, due to its optimal amino acid profile in each scoop. There are many other trusted brands as well.
EAA’s vs. Whey Protein
Free-form amino acids, such as those in EAA’s, are superior to those derived from proteins like whey. They offer better biological and physical benefits, helping maintain muscle mass and strength, particularly important as we age.
Animal Protein vs. EAA’s
While you can get EAAs from animal protein, it’s best to limit your intake to 30-40 grams of total protein per meal. Your body struggles to absorb more than this in one sitting. In general, I recommend taking EAAs since they are much easier for the body to absorb quickly.
Conclusion
Essential Amino Acids are a game-changer for anyone looking to enhance muscle growth, strength, and endurance. Incorporate them into your training regimen to see significant improvements in your performance and recovery.
Stay strong and keep pushing your limits!
A big hug, your coach Luis