Essential+Amino+Acids+(EAAs)

Definition:
Essential Amino Acids are amino acids that cannot be synthesized within the body, which means we have to obtain them from our diet. Amino Acids are used as we grow, along with building up tissues. The Essential Amino Acids include: Histidine, Isoleucine, Leucine, Lysine, Methionine, Threonine, Tryptophan, Phenylalanine, and Valine.

Food Sources:
There are two classifications of Protein when it comes to the Essential Amino Acids

//Complete Proteins or High-Quality Proteins:// These have all 9 of the essential amino acids.
 * Examples include meat, poultry, seafood, eggs and milk. Soy Protein is also considered complete.
 * It does not mention how much of each amino acid is in each food item, but some specifics of how much protein is in an item is as recommended:
 * 1 cup of milk has 8g of protein
 * 3 oz of meat has about 21g of protein

//Incomplete Proteins or Low-Quality Proteins:// These supply some of the essential amino acids, but not all 9 of them. A person can meet their needs by eating a variety of these incomplete sources (Stein, N.)
 * Examples are legumes, whole grains, nuts, seeds, and vegetables

This chart shows what EAA are limiting in a few food examples: (Savvy Vegetarian)

Recommendations:
Essential Amino Acids are recommended for the resistance training person. This is also for the general population, not as recommended for the resistance training elite athletes. It will help with protein synthesis because the availability of amino acids after resistance exercise increases protein synthesis. (Kerksick and Leutholtz, 2005)

Usage:
There is no recommended dosage for EAAs. Most studies use a range from 3-6g of EAAs in order to see an effect. (Kreider et al., 2010) __Timing:__ It is found that protein synthesis is enhanced when EAAs are ingested before exercise better than after. Though both are recommended. (Kerksick and Leutholtz, 2005) It is also recommended to ingest carbohydrates with EAAs right after exercise for up to 2 hours after. After 2 hours, protein synthesis is not as effective anymore. (Kerksick and Leutholtz, 2005) __Delivery:__ The best form of delivery would be to take EAAs with carbohydrates. Whether that be through a powder supplement in a gatorade, or taking capsules. The carbohydrates provide the insulin spike that gets the EAAs to the muscle through the blood stream then.

Warnings and Possible Side Effects:
The side effects will depend on if a person is taking different kinds of EAAs. There really are not many side effects, except too much can sometimes cause restlessness, anxiety, and rapid heart beat. (Nutritional Supplements Health Guide)

Effective: 4/5
It has shown that EAAs are very affective at protein synthesis, but it is enhanced with carbohydrates and not just EAAs alone. But again, this is for the general population, not an elite athlete.

Safety: 5/5
There are no real warnings about essential amino acids.

Cost: 4/5
Some supplements can be reasonably priced while others are more expensive. Plus some might have more of one amino acid than another, when with EAA, we are looking for equal quantities.

Ease of Use: 5/5
It comes in powder form, capsules, or tablets, so it is easily accessible when on the go. Plus it's better than the meat that needs cooking or milk that needs to stay cold.

Total Score: 18/20
--- EAAs are good, but there is research out there that the BCAAs are more specifically the amino acids that really help with protein synthesis. So if you really want your money's worth, it might be beneficial to go for the BCAAs instead of all the EAAs. That would be the only concern towards EAAs as a whole. Otherwise they are proven to work and can't hurt since we have to gain essential amino acids through our diet.

Articles and References:
Hulmi, J.J., Lockwood, C.M., Stout, J.R. 2010. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. //Nutrition & Metabolism.// Retrieved from http://www.biomedcentral.com/content/pdf/1743-7075-7-51.pdf.

Kerksick, C.M., Leutholtz, B. 2005. Nutrient administration and resistance training. //Journal of the International Society of Sports Nutrition.// Retrieved from http://www.jissn.com/content/2/1/50.

Kreider, R.B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A.L., Collins, R., Cooke, M., Earnest, C.P., Greenwood, M., Kalman, D.S., Kerksick, C.M., Kleiner, S.M., Leutholtz, B., Lopez, H., Lowery, L.M., Mendel, R., Smith, A., Spano, M., Wildman, R., Willoughby, D.S., Ziegenfuss, T.N., Antonio, J. 2010. ISSN exercise & sport nutrition review: research & recommendations. //Journal of the International Society of Sports Nutrition.// Retrieved from http://www.jissn.com/content/7/1/7.

Nutritional Supplements Health Guide. Possible amino acid side effects. Retrieved January 10, 2012, from http://www.nutritional-supplements-health-guide.com/amino-acid-side-effects.html.

Savvy Vegetarian. How to get complete protein in vegetarian, vegan diets. Retrieved January 18, 2012, from http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php

Stein, N. (2011, May 30). Food sources for essential amino acids. Retrieved January 10, 2012, from http://www.livestrong.com/article/411719-food-sources-for-essential-amino-acids/.