For bodybuilders and athletes looking to build lean muscle mass and strength, getting enough protein is absolutely crucial. Protein provides the amino acids that are the building blocks for muscle growth and recovery. While it's important to consume enough total protein each day, not all protein sources are created equal when it comes to muscle building. The most critical amino acids for stimulating muscle protein synthesis are the essential amino acids (EAAs).
What are EAAs?
EAAs are a group of nine amino acids that the body cannot produce on its own, and therefore must be obtained through the diet. These include:
- Leucine
- Isoleucine
- Valine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Histidine
The three branched-chain amino acids (BCAAs) - leucine, isoleucine, and valine - are especially important, as research shows they account for over one third of the EAAs found in muscle proteins. Of the three, leucine is the most potent stimulator of muscle protein synthesis.
Why EAAs Are So Important for Building Muscle
There are a few key reasons why consuming adequate amounts of EAAs is crucial for maximizing muscle growth:
1. Stimulate Muscle Protein Synthesis
EAAs, and leucine in particular, are capable of turning on muscle protein synthesis - the process of building new muscle tissue. Leucine does this by activating a signaling pathway called mTOR, which ramps up protein synthesis in muscle cells. The other EAAs enhance this effect.
2. Prevent Muscle Breakdown
EAAs help preserve existing muscle tissue by inhibiting muscle protein breakdown. This anticatabolic effect is important for counteracting the rise in muscle protein breakdown that can occur after intense training sessions.
3. Deliver Amino Acids to Muscles
Unlike non-essential amino acids, EAAs are not broken down by the liver. This means a higher percentage of ingested EAAs make it directly to the muscle tissue, where they can be incorporated into proteins.
4. Increase Net Protein Balance
By simultaneously boosting muscle protein synthesis and reducing muscle protein breakdown, EAAs improve net protein balance - the difference between muscle protein synthesis and breakdown. A positive net protein balance favors muscle growth.
Research on EAAs for Building Muscle
Multiple research studies have demonstrated the unique benefits of EAAs for enhancing muscle growth and strength gains:
- A study in young men showed that ingesting 15 grams of EAAs stimulated muscle protein synthesis far greater than ingesting 15 grams of mixed amino acids or non-essential amino acids. The EAAs increased protein synthesis by over 100%, while the other amino acids had no significant effect.
- Researchers compared the effects of whey protein (which contains EAAs) to soy protein on muscle strength and lean mass gains over 8 weeks in resistance trained individuals. The group consuming whey protein had significantly greater increases in lean body mass and strength.
- A 12-week study had participants consume a supplement containing EAAs or a placebo along with their normal diet and resistance training. The EAA group gained significantly more muscle mass and strength compared to placebo.
- Elderly women were given a supplement containing EAAs or placebo during 12 weeks of resistance training. The EAA group saw nearly double the gains in lean body mass compared to placebo.
The evidence clearly indicates that EAA supplementation can boost the muscle and strength building effects of resistance training compared to training alone. The pro-anabolic effects of EAAs make them a highly effective tool for bodybuilders and strength athletes.
Optimal EAA Intake for Bodybuilders
To maximize the anabolic response, research generally shows that ingesting 3 to 4 grams of EAAs is effective at stimulating muscle growth. However, the optimal EAA dose depends on the individual's body weight and training status.
Here are some general EAA intake recommendations:
- For a 150 lb person, aim for 10 to 20 grams of EAAs per day.
- For a 200 lb person, aim for 15 to 25 grams of EAAs per day.
- Advanced bodybuilders can benefit from 30 to 40 grams of EAAs per day, split into multiple servings.
The best time to consume EAAs is within the hour before or after resistance training, as this is when the activation of muscle protein synthesis is highest. However, additional EAA feedings throughout the day will provide a sustained muscle building stimulus.
High Quality EAA Supplement Options
Whey protein and soy protein are decent natural sources of EAAs. However, taking an EAA supplement is an efficient way to get a concentrated dose. Here are some of the top EAA supplements on the market:
- EAA Max - Provides 7 grams of EAAs per serving from whey protein and soy sources. Also includes electrolytes.
- Genius EAAs - 6 grams of EAAs per serving from fermented rice protein. Added leucine and no artificial sweeteners.
- Optimum Nutrition EAA Energy - 5 grams of EAAs and 150mg caffeine for pre-workout energy.
- Scivation Xtend - A popular BCAA supplement with 5 grams of EAAs including high leucine.
- Nutricost EAAs - Affordable bulk EAA powder. Unflavored for mixing into protein shakes.
The right EAA supplement can give your muscle building regimen an advantage by maximizing muscle protein synthesis around workouts. Focus on products that provide 3-5 grams of EAAs without lots of extra filler ingredients.
Using EAAs with Other Supplements
Here are some supplements that stack well with EAAs:
- Whey protein - EAAs enhance the muscle building effects of whey protein.
- Creatine - Creatine and EAAs can have an additive effect on muscle growth.
- Betaine - This supplement boosts power output, which allows for more intense training.
- Caffeine - As a pre-workout, caffeine amplifies the stimulatory effects of EAAs.
- Citrulline - Citrulline increases blood flow to muscles, bringing more EAAs to muscle tissue.
To optimize your supplementation strategy, take EAAs along with ingredients that support intensity, strength, blood flow, and recovery.
The Bottom Line on EAAs for Bodybuilders
Optimizing intake of essential amino acids, especially the branched-chain amino acid leucine, is a science-backed strategy for enhancing muscle gains from resistance training. A properly dosed EAA supplement will help activate muscle protein synthesis, prevent muscle breakdown, and improve overall protein balance - all of which lead to bigger muscle growth.
Aim for 3-5 grams of EAAs about 30 minutes before or after training for maximum benefits. Additionally, use EAA supplements between meals or combine EAA powder into protein shakes for sustained muscle building effects. EAAs are a simple and effective way for bodybuilders to build more lean muscle.
