Essential amino acids and/or protein supplements?
nodley
Posts: 47 Member
Hi guys.
Do any of you have some experience with EAA or other amino acids? There is so much conflicting advice on the internet that I thought it would be best to ask people that have tried it. I mean, just look at this: https://www.myprotein.com/our-range/bulk-powders/amino-acids.list How is a guy supposed to know what he needs?
I want to build muscle and so far I've been using whey protein and it's going ok. But I was told amino acids are better. But then I was told to use both. And then I was told BCAA. And then I was told EAA has everything BCAA has and more....
If you have some experience please let me know what worked or didn't work for you.
Cheers
Do any of you have some experience with EAA or other amino acids? There is so much conflicting advice on the internet that I thought it would be best to ask people that have tried it. I mean, just look at this: https://www.myprotein.com/our-range/bulk-powders/amino-acids.list How is a guy supposed to know what he needs?
I want to build muscle and so far I've been using whey protein and it's going ok. But I was told amino acids are better. But then I was told to use both. And then I was told BCAA. And then I was told EAA has everything BCAA has and more....
If you have some experience please let me know what worked or didn't work for you.
Cheers
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Replies
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If you're getting adequate protein through food then you don't need to throw money at supplements. The studies on amino acids that show any sort of positive results are due to very low protein intake. When protein intake is at an appropriate level there is no added benefit.6
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Isn't there all different types of proteins though? Complete proteins etc?1
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examine.com
You can look up any and all supplements and what they do.3 -
If you are getting enough protein in your diet, then you’re getting enough bcaas and eaas, they’re not going to benefit you.5
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I struggle to get enough protein with just food, so I think I'm going to use something for sure. I just don't know which will be best for me.
Thanks, I'll check it out.quiksylver296 wrote: »examine.com
You can look up any and all supplements and what they do.
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I struggle to get enough protein with just food, so I think I'm going to use something for sure. I just don't know which will be best for me.
Thanks, I'll check it out.quiksylver296 wrote: »examine.com
You can look up any and all supplements and what they do.
.8 grams per pound of lean body mass is adequate. Your food diary looks like you are doing fine.2 -
I struggle to get enough protein with just food, so I think I'm going to use something for sure. I just don't know which will be best for me.
Thanks, I'll check it out.quiksylver296 wrote: »examine.com
You can look up any and all supplements and what they do.
how much are you trying to get?0 -
I use a whey protein to reach that though.
.8 grams per pound of lean body mass is adequate. Your food diary looks like you are doing fine.
I think I read that 1g per lb of weight is right, so I use the whey to bump it up.TavistockToad wrote: »
how much are you trying to get?0 -
I use a whey protein to reach that though.
.8 grams per pound of lean body mass is adequate. Your food diary looks like you are doing fine.
I think I read that 1g per lb of weight is right, so I use the whey to bump it up.TavistockToad wrote: »
how much are you trying to get?
It's .8 to 1.0 grams per pound of lean body mass, not total body weight.
*Edited because of stupid autocorrect.4 -
If you are taking in animal meat and whey protien you are getting all the amino acids your body requires.
The amount of protien needed for a invidual will be dependant on how male you are, age, how carnivorous, etc...
A good rule of thumb is 1 gram of protien per lb of body weight as a catch all for optimal results for muscle synthesis.4 -
calderstrake wrote: »First let me say, this is not a sales pitch and I don't get paid commission.
I started using the Athlean-X products in March 2018 and I have documented (pictures and measurements) significant improvement using the base stack. The pre-workout, post-workout, and pre-sleep products are all based on amino acids. I also started taking the BCAA pills this week and I don't have any muscle fatigue or soreness.
These are not cheap, but they are very effective.
https://athleanx.com/athleanrx
It's good to hear amino acids work for you. Have you tried whey protein before? How would you compare the two?
Right now I'm drinking some essential amino acids during my workout then whey after. I don't really know why both, just because I have them in the house I guess. I should stick to one and see what works.2 -
I have tried several brands of whey protein and I think it's essential. I don't think it's fair to compare amino acids to whey protein as they work differently. The amino acids work to help the tissue rebuild more efficiently and reduce the negative effects you feel after a strong workout. The whey protein is just a pure source of energy to rebuild muscle tissue. Combining the two will give you better results than picking one over the other. It's also important to make sure certain things are inside your body when you exercise so that it can be readily used by the body's natural processes. This is why most things are recommended to be taken 30-60 min before or after a workout.It's good to hear amino acids work for you. Have you tried whey protein before? How would you compare the two?
Right now I'm drinking some essential amino acids during my workout then whey after. I don't really know why both, just because I have them in the house I guess. I should stick to one and see what works.
Protein early in the morning is good if your workouts are in the morning. If it's later in the day, you should be good on protein stored in the body from meals and snacks. I try to eat a food bar or have a bowl of oatmeal with a scoop of protein powder in it about an hour before a workout. I also take an pre-workout drink that has amino acids, creatine, and other stuff in it. The after workout is when I hit the whey protein and some recovery amino acids.
This is based on my personal experience and what I remember from scientific reports. If you want specific references, I'll need to dig those up. Also, you can still get results without any of this, they just won't be as quick or as significant. Last thing I will say is that since taking this formulated package, I feel better every day and wake up feeling refreshed instead of sore and tired.
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Now THERE is an idea!calderstrake wrote: »bowl of oatmeal with a scoop of protein powder in it
Thanks for letting me know your experience with amino acids and whey protein, and for your advice/help.
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calderstrake wrote: »
I have tried several brands of whey protein and I think it's essential. I don't think it's fair to compare amino acids to whey protein as they work differently. The amino acids work to help the tissue rebuild more efficiently and reduce the negative effects you feel after a strong workout. The whey protein is just a pure source of energy to rebuild muscle tissue.It's good to hear amino acids work for you. Have you tried whey protein before? How would you compare the two?
Right now I'm drinking some essential amino acids during my workout then whey after. I don't really know why both, just because I have them in the house I guess. I should stick to one and see what works.
Before you give advice you should actually have some idea of what you are talking about. FYI, whey, and all other proteins for that matter ARE AMINO ACIDS!! What exactly do you think protein is??!!18 -
calderstrake wrote: »
I have tried several brands of whey protein and I think it's essential. I don't think it's fair to compare amino acids to whey protein as they work differently. The amino acids work to help the tissue rebuild more efficiently and reduce the negative effects you feel after a strong workout. The whey protein is just a pure source of energy to rebuild muscle tissue.It's good to hear amino acids work for you. Have you tried whey protein before? How would you compare the two?
Right now I'm drinking some essential amino acids during my workout then whey after. I don't really know why both, just because I have them in the house I guess. I should stick to one and see what works.
Before you give advice you should actually have some idea of what you are talking about. FYI, whey, and all other proteins for that matter ARE AMINO ACIDS!! What exactly do you think protein is??!!
+1
and they can be found in many food sources so no need for supplements unless you arent eating enough of the right things https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/protein.html5 -
I'm allergic to plant proteins BTW, perhaps I should have mentioned that at the beginning. But I didn't feel that I needed to because I was asking for people's experience with amino acids and protein shakes, not asking should I eat food instead. I don't know what proteins I'm even allergic to, it's definitely peanuts and what they use to make beer and wine.
I appreciate all your comments and help, but I really don't think that I could possibly get all my proteins just from the food that I can eat. I know I can survive on it, but I'm trying to build muscle. Maybe I can get all my amino acids from food not containing plants? I don't know, all this is new to me and confusing.1 -
All plants contain protein. While you may well be allergic to some plant proteins, you can't be allergic to all of them and live unless you literally avoid all plants and eat nothing but meat and animal byproducts.
Beer and wine are made from entirely dissimilar plants. (Malted barley for one and grapes for the other.) It's possible you're allergic to the yeast that's used to ferment them, although in that case you'd probably be unable to eat bread too.
If you don't know what you're allergic to, see an allergist and find out. A food allergy is not something to mess around with. And you may find yourself hesitating to eat foods that are perfectly fine.
One whey protein is more or less the same as the next. They differ in additives and flavorings, but if the protein per se is what you're after it doesn't much matter which one you use. EAAs are simply amino acids we must get from our diets because our bodies cannot make them themselves, but any animal-based protein source will provide them. (So will many plant-based protein sources.)2 -
I'm British so have to use the NHS. I've seen an allergy specialist, it took a year to get an appointment during which I almost died twice, and after the test didn't give an exact result she just showed me how to use an epi pen and discharged me.
I can eat beans, salad, lentils, quinoa, potatoes.... I've always hated vegetables and now I think that was my body's way of warning me not to eat them.
So if whey is a complete protein there's no point taking amino acids?1 -
So if whey is a complete protein there's no point taking amino acids?
If you're getting adequate protein intake through your normal diet (and/or supplementation with whey protein), taking amino acids will do you no good. If your protein intake is already adequate, you don't get "extra credit" for consuming more protein.
And BCAAs are completely useless if your protein intake is inadequate because they don't contain other essential amino acids for muscle protein synthesis, as illustrated in this infographic:
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My humble opinion is, our bodies are far too complicated to mess about with things which are surplus to requirements in a healthy body. We have one body, take care of it by eating well. Interpret as you will.1
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So if whey is a complete protein there's no point taking amino acids?
If you're getting adequate protein intake through your normal diet (and/or supplementation with whey protein), taking amino acids will do you no good. If your protein intake is already adequate, you don't get "extra credit" for consuming more protein.
And BCAAs are completely useless if your protein intake is inadequate because they don't contain other essential amino acids for muscle protein synthesis, as illustrated in this infographic:
That's why I got EAA, it's all of them, right?1 -
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I'm British so have to use the NHS. I've seen an allergy specialist, it took a year to get an appointment during which I almost died twice, and after the test didn't give an exact result she just showed me how to use an epi pen and discharged me.
I can eat beans, salad, lentils, quinoa, potatoes.... I've always hated vegetables and now I think that was my body's way of warning me not to eat them.
So if whey is a complete protein there's no point taking amino acids?
Uh Beans, salad, lentils, etc. All plants.
And meat proteins are almost always complete.
I think there's a breakdown in communication between you and your allergist. Since there's nothing unique about plant "proteins" Clearly there's something else you're allergic to.
But I'm not your doctor or allergist. Just a guy who knows a thing or two about protein and plants.
Since you mentioned peanuts up above It's more likely you have what most of the world calls a "nut" or legume allergy. Not a plant protein allergy.
Regardless, before supplementing you really should get a much better understanding of what you can't have before your Epi-Pen runs out of doses.5 -
then you eat meat,or produts with whey in it. its that simple3 -
OP There was a study. There's always a study. It showed that people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.
The supplement companies promoting Essential Amino Acids NEVER mention the low dietary protein intake part as they are also selling *kitten* loads of protein supps.
You eat animal protein you'll get everything you need.
If you are still worried buy some Whey.
Count your calories. Lift heavy, consistently and progressively.
Become Hench.7 -
stanmann571 wrote: »I think there's a breakdown in communication between you and your allergist. Since there's nothing unique about plant "proteins" Clearly there's something else you're allergic to.
Some plants do make proteins peculiar to them. My son is allergic to peanuts, and according to his allergist it's a protein in the peanuts that causes the reaction. Peanut oil is safe in theory since it's just the fat, but usually a small amount of the protein in question makes it into the final product, so that's why he has to avoid peanut oil as well.
But yes, the claim that he's allergic to all plant proteins is not only weird, it's contradicted by the other things he says.2 -
Stockholm_Andy wrote: »OP There was a study. There's always a study. It showed that people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.
The supplement companies promoting Essential Amino Acids NEVER mention the low dietary protein intake part as they are also selling *kitten* loads of protein supps.
You eat animal protein you'll get everything you need.
If you are still worried buy some Whey.
Count your calories. Lift heavy, consistently and progressively.
Become Hench.
Please post the link to this study. As pointed out above, BCAA are useless by themselves. Every study I've read, including one meta-analysis indicates they are ineffective and possibly even counter productive.2 -
I'm just going to say it because no one else has. Protein IS amino acids. BCAAs are a marketing plow to prey on the desperate. It's strange how the studies promoting their use are sponsored and funded by the companies that sell the products. Odd don't you think? 2 scoops of whey. A cup or 2 of milk. A cup of oats. And a 7-10oz steak. Boom you have exceeded your protein goals for the day. People like excuses and would rather waste money of juice flavoring rather than a hearty steak.1
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calderstrake wrote: »
I have tried several brands of whey protein and I think it's essential. I don't think it's fair to compare amino acids to whey protein as they work differently. The amino acids work to help the tissue rebuild more efficiently and reduce the negative effects you feel after a strong workout. The whey protein is just a pure source of energy to rebuild muscle tissue.It's good to hear amino acids work for you. Have you tried whey protein before? How would you compare the two?
Right now I'm drinking some essential amino acids during my workout then whey after. I don't really know why both, just because I have them in the house I guess. I should stick to one and see what works.
Before you give advice you should actually have some idea of what you are talking about. FYI, whey, and all other proteins for that matter ARE AMINO ACIDS!! What exactly do you think protein is??!!
Well, I did but appreciate the backup!3
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