Amino acids are the basic nutrients for muscle growth and repair. Both animal and plant proteins are composed of amino acids. Understanding the types and functions of amino acids can help you better choose suitable nutritional supplements for fitness and daily life.
Amino acids <br data-mce-fragment="1">There are 20 kinds of amino acids in total, 11 of which are non-essential amino acids that the body can synthesize by itself, while the other 9 are essential amino acids (EAA) and need to be absorbed through diet. If you want to enhance muscle repair, make sure you consume enough EAA daily.
9 essential amino acids and their functions <br data-mce-fragment="1">Each essential amino acid has a unique physiological function. They provide support for muscle growth, repair and maintenance of body functions:
Valine: Participates in the formation of bones and cartilage, helping to maintain healthy muscle tissue.
Isoleucine: Promotes muscle repair and enhances endurance, helping to recover quickly after exercise.
Leucine: Particularly important for muscle repair and a key amino acid that triggers protein synthesis.
Histidine: Supports the health of body tissues and helps maintain normal functioning of the nervous system.
Lysine: Participates in collagen production and is essential for the health of skin, bones and connective tissue.
Threonine: It has antioxidant effects, helping the body resist free radical damage and maintaining a healthy immune system.
Tryptophan: The precursor of serotonin, which helps improve mood and sleep quality.
Methionine: Participates in the synthesis of serotonin and other important compounds, helping to enhance immunity and protect liver health.
Phenylalanine: Prevents muscle breakdown and helps reduce fatigue.
The relationship between EAA and BCAA
EAA (essential amino acids) include BCAA (branched chain amino acids), of which valine, isoleucine and leucine are BCAA and also belong to EAA. They are metabolized directly in the muscles, providing rapid energy and repair effects.
The absorption rate of EAA <br data-mce-fragment="1">Compared to protein, the absorption rate of amino acids is faster. Because the molecules of amino acids are smaller, it only takes about 30 minutes for the body to absorb and utilize them. Because proteins are larger, they need to be broken down through the digestive process before being absorbed, which usually takes about 2-3 hours. Therefore, quickly replenishing EAA after high-intensity training can provide the muscles with the nutrients they need faster and help them recover quickly.
The Importance of Complete Amino Acids <br data-mce-fragment="1">Although EAA are critical for muscle repair, complete amino acids are still required to achieve optimal muscle growth. Complete amino acids can be obtained through high-quality protein supplements, such as whey protein isolate , which provide muscles with the comprehensive amino acid profile they need to support continued muscle growth and repair.
How to use EAA to improve muscle repair effect <br data-mce-fragment="1">For people who exercise a lot, consuming additional EAA can further enhance muscle repair. EAA is particularly suitable for drinking after exercise or during intervals to ensure that muscles receive continuous nutritional support, accelerate recovery and reduce soreness. You may consider combiningEAA with protein powder to achieve a more comprehensive muscle-building effect.
Essential amino acids EAA｜Key nutrients for muscle growth and repair
