1. A protein source with a high content of essential amino acids is considered a high-quality protein source.
2. Although the human body's protein is composed of 20 kinds of amino acids, only 9 kinds of proteins need to be supplemented through daily diet.
3. Essential amino acids (EAA) can increase muscle protein synthesis in the dose range of 6-15 grams.
4. Taking 1-3 grams of leucine alone with each meal may be important for stimulating muscle protein synthesis.
5. The isoleucine, leucine and valine in branched chain amino acids (BCAAs), alone or together, seem to effectively stimulate muscle protein synthesis and promote muscle growth and repair.
6. Although high-dose leucine alone can stimulate muscle growth, studies have shown that a balanced intake of essential amino acids (EAA) can increase maximum efficiency.
7. Eating high-quality protein at an appropriate time and adding enough leucine or BCAA will most effectively promote muscle protein synthesis (MPS).
Most high-quality pre-workout and intra-workout formulas willalready contain BCAAs, leaving EAAs as the perfect post-workout supplement,especially for those who don't consume dairy-based protein products.Alternatively, you can use EAAs when creating your own pre- and intra-workoutmixes.