Some protein sources in our diet contain significant amount of essential amino acids, whereas some other protein sources don’t. In general, we perceive animal protein as biologically more important for a human body, because it supplies our body with a larger amount of essential amino acids.
The biological value of protein sources is nowadays evaluated based on the DIASS method (Digestible Indispensable Amino Acid Score). It evaluates the proportion of the given amino acid in a specific protein, or a group of proteins, related to all body processes.
EAA = Essential Amino Acid is such amino acid that our body cannot produce (synthetise). Non-essential amino acids are synthetised in a limited amount, approximately 30 – 40 g per day for a human of average body weight. This means that we must receive both essential and non-essential amino acids from foodstuff, with an understandable emphasis on supplying essential amino acids.
L-Phenylalanine, L-Histidine, L-Isoleucine, L-Leucine, L-Lysine, L-Methionine, L-Threonine, L-Tryptophan, L-Valine (according to the Czech alphabet), and three of these – L-Leucine, L-Isoleucine, and L-Valine – are so-called BCAA – Branched-Chain Amino Acids.
Each body cell needs and uses amino acids. In our digestive system, proteins from food are broken down to amino acids, that further combine to form such proteins that our body requires. The best way to ensure necessary amounts of all nine essential amino acids is to have the most varied diet possible without unwanted extremes. Today’s lifestyle comes with differences in our eating habits from various reasons – economic, personal, ethical, or medical (veganism, diets, etc.)
Every protein source contains a different spectrum of amino acids; therefore, it is not easy to assess which amino acid in our diet is the borderline one. That’s why, on the simple level, it is more suitable to supply all amino acids than to focus on one only.
Milk protein (such as WHEY) is a great source of all essential amino acids for a human body. If instead of a biologically important protein with a complex spectrum of amino acids you prefer products containing a selected spectrum of amino acids, choose a product with a wider range of essential amino acids in an optimal ratio, such as EAA MEGA STRONG POWDER (that can be suitable also for being lactose-free and free from milk protein).
Above all essential amino acids including BCAA, EAA MEGA STRONG POWDER contains vitamins B5, B6, B12, D, and zinc. These B vitamins support energy metabolism and vitamin D helps with normal muscle functions. These are further benefits that are useful not only for sportsmen. For the above reasons, the combination of EAA and additional BCAA is not necessary for those individuals who have a regular and varied diet.
Bc. Veronika Pokorná, DiS., nutritionist 9.12.2021
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