What are they? Who should take them? And are they worth the money?
Are you getting enough daily protein to support your goals?
Not seeing the strength gains you thought you’d see by now?
It might be due to lack of essential amino acids.
Today’s blog’s gonna give you a crash course on what exactly amino acids are, who should take them, and how much you can expect to pay if you’re thinking about taking them.
P.S- I want to thank you “the reader” personally for reading my blog.
For giving me your time, I’ve included a bonus tip for those who read until the very end!
I’ve also provided a blog summary if you’re pressed for time and just want the key points.
Enjoy! :)
What are Amino Acids?
Amino acids, in their essence, are the building blocks of protein that repair and build new muscle tissue. There are 20 different amino acids that can be divided into two groups… essential and non-essential.
Your body can make some of these amino acids, these are called non-essential amino acids. Essential amino acids are the ones you must receive from your diet in order to stay healthy and reach your goals.
Of the essential amino acids, Isoleucine, Leucine and Valine make up the branch chain amino acids (BCAA’s). Leucine is the most researched and offers the biggest physiological benefit when it comes to building muscle, strength and size.
With that said, Leucine can’t do it’s job (i.e build/repair muscle) without the help of other amino acids, namely Glutamine. You need a healthy amount of all 20 amino acids in order to build good quality muscle.
Are they worth the money?
EAA’s are not the most expensive supplements on the market. But they’re a reoccurring expense that can add up over time. If you’re someone who wants to give EAA’s a first time go, you can look to spend anywhere from $20 for a very basic brand (Vitaminshoppe or GNC).
I do have a personal preference for Redcon1’s “GRUNT”. They have a unique amino acid profile that contains more Leucine and also have great tasting flavors like pineapple banana and cherry lime. You can look to spend $30-35 at your local health food store for this brand. You can save by ordering online at REDCON1.COM where they offer daily specials and if you want to save an extra 20%, use discount code “T20DRAKE” at checkout.
If you’re someone who wants to look and feel their best year around, in my humble opinion, EAA’s are a must.
But if you’re the average person who has the goal of achieving baseline health, the answer is Yes and No.
If you have no problem getting enough protein from natural food sources, you get a pass and shouldn’t spend your money.
With that said, here are three more reasons you might consider taking an essential amino acid supplement…
1. If you’re 65 and older
As you age, protein requirements go up. The older you get, the less hunger you have. You may also have trouble chewing and digesting protein rich foods. This makes it that much more difficult to get enough protein and the demand for a EAA supplement.
2. If you really need to restrict your calories.
For most, protein rich foods and protein powders will do fine in helping you reach your protein quota for the most muscle. With that said, EAA’s have a lot less calories than protein powders. When you’re trying to lose weight and every calorie counts, EAA’s come in really handy.
3. If you can’t stomach protein powders.
Some people can’t take protein powders due to digestive issues. If this is you, an EAA’s supplement will work best.
BLOG SUMMARY:
There are 20 different amino acids that can be divided into two groups… essential and non-essential.
Leucine is the most researched and offers the biggest physiological benefit when it comes to building muscle, strength and size.
You need a healthy amount of all 20 amino acids in order to build good quality muscle.
Look to spend anywhere from $20 for a very basic brand (Vitaminshoppe or GNC) and $30-35+ for a more unique, customized brand.
If you’re getting enough protein from your diet, an EAA supplement isnt neccesary. If you have doubts on if you’re getting enough protein, EAA’s are a must.
If you’re 65 and older, need to restrict calories for fat lose, or can’t stomach protein powders, EAA’s are worth a shot.
BONUS TIP:
THE ANABOLIC WINDOW, FACT OR FICTION
The age old rule of 30-60 minutes after a workout is obsolete. Yes, the anabolic window is real. And your body will pull in more amino acids into the muscles immediately after a workout. But it’s okay if you came unprepared because this window of opportunity is open for a long time. If you eat a high protein meal within 2-4 hours after your workout, you’re good for sufficient muscle recovery and growth.