Essential Amino Acids, or EAAs, are the building blocks of protein and are essential to the health and maintenance of our bodies. Without them, we wouldn’t be able to break down and use food for energy, build and repair tissues, and create hormones and enzymes. So, it’s important to ensure you’re getting enough EAAs in your diet. But how much do you need?
What Are Essential Amino Acids?
Essential Amino Acids are the nine amino acids our bodies can’t produce on their own. These nine amino acids must be obtained from food sources, making them “essential”. Without them, our bodies wouldn’t be able to absorb and utilize proteins, so it’s important to ensure you’re getting enough. The nine essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
What Are the Benefits of EAA?
EAAs play an important role in muscle growth, repair, and maintenance. They are also essential for the production of hormones, enzymes, and other important molecules. Furthermore, they help to regulate the body’s metabolism and energy levels. Without EAAs, our bodies would struggle to absorb and make use of proteins.
What’s more, EAAs are important for brain and cognitive function. They help to produce neurotransmitters such as dopamine and serotonin, which regulate mood and help to keep us feeling mentally alert.
For all these reasons, it’s important to ensure you’re getting enough EAAs in your diet. And that brings us to the question of how much you need.
How Much EAA Do You Need Per Day?
The amount of EAAs you need per day depends on your age, weight, activity level, and other factors. Generally speaking, the recommended daily allowance (RDA) for adults is 0.36 grams per kilogram of body weight per day. However, this varies slightly depending on which essential amino acid you’re looking at.
For example, the RDA for leucine is higher than the RDA for histidine. The RDA for leucine is 0.55 grams per kilogram of body weight per day, while the RDA for histidine is just 0.15 grams per kilogram of body weight per day.
The best way to ensure you’re getting enough EAAs is to eat a balanced diet that includes plenty of proteins from a variety of sources. Animal proteins such as beef, chicken, and fish are rich in EAAs, as are eggs, dairy products, and plant-based proteins such as legumes, tofu, nuts, and seeds.
How Can You Increase Your EAA Intake?
If you’re looking to increase your EAA intake, there are several ways to do so. Eating a balanced diet rich in proteins is the best way to ensure you’re getting enough EAAs, but there are also supplements available that can help to boost your intake.
Supplements such as whey protein and casein protein powder are rich in EAAs and can be easily added to smoothies and other foods. Furthermore, there are also specific EAA supplements available that are designed to boost your daily intake.
Finally, you can also increase your EAA intake by consuming more plant-based proteins such as legumes, nuts, and seeds. These are all excellent sources of EAAs and can help to boost your daily intake.
Frequently Asked Questions
What are Essential Amino Acids?
Essential Amino Acids, or EAAs, are the nine amino acids our bodies can’t produce on their own and must be obtained from food sources. They are essential for the health and maintenance of our bodies and are necessary for breaking down and using food for energy, building and repairing tissues, and creating hormones and enzymes.
What are the benefits of EAAs?
The benefits of EAAs include muscle growth and repair, improved metabolism, better regulation of energy levels, and improved brain and cognitive function. EAAs are also essential for the production of hormones, enzymes, and other important molecules.
How much EAA do I need per day?
The amount of EAAs you need per day depends on your age, weight, activity level, and other factors. Generally speaking, the recommended daily allowance (RDA) for adults is 0.36 grams per kilogram of body weight per day.
How can I increase my EAA intake?
The best way to ensure you’re getting enough EAAs is to eat a balanced diet that includes plenty of proteins from a variety of sources. You can also take supplements such as whey protein and casein protein powder, or specific EAA supplements, to boost your intake. Finally, consuming more plant-based proteins such as legumes, nuts, and seeds can also help to increase your EAA intake.
Do I need to take an EAA supplement?
It is not necessary to take an EAA supplement if you are eating a balanced diet that includes plenty of proteins from a variety of sources. However, supplements such as whey protein and casein protein powder, or specific EAA supplements, can be helpful in boosting your daily EAA intake.