{"id":258706,"date":"2019-07-10T11:17:00","date_gmt":"2019-07-10T09:17:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258706"},"modified":"2024-04-23T10:18:03","modified_gmt":"2024-04-23T08:18:03","slug":"essential-amino-acids-eaa-and-their-effects-sources-and-dosage","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/","title":{"rendered":"Essential amino acids EAA and their effects, sources and dosage"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#What_are_amino_acids\" title=\"What are amino acids?\">What are amino acids?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#Essential_amino_acids_and_their_effects\" title=\"Essential amino acids and their effects\">Essential amino acids and their effects<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#Essential_amino_acids_and_athletes\" title=\"Essential amino acids and athletes\">Essential amino acids and athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#Sources_of_essential_amino_acids\" title=\"Sources of essential amino acids\">Sources of essential amino acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#Daily_dose_of_essential_amino_acids\" title=\"Daily dose of essential amino acids\">Daily dose of essential amino acids<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Do you know what BCAA and EAA have common?<\/strong>&nbsp;Read the article on why&nbsp;<strong>essential amino acids<\/strong>&nbsp;are a body building unit and an important part of&nbsp;<strong>athletes&#8217; diet<\/strong>. You will learn what amino acids are essential, how to dose and&nbsp;<strong>use them to achieve your fitness goals<\/strong>. Essential amino acids already symbolically indicate by their attribute of being <strong>\u201cessential\u201d<\/strong> that they are just indispensable for our body. Before we get to the individual <strong>essential amino acids and their effects<\/strong>, let&#8217;s take a closer look at the <strong>importance of the amino acids<\/strong> for our body and their classification.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_are_amino_acids\"><\/span>What are amino acids?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Amino acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Amino acids<\/a> are structural units containing nitrogen, carbon, hydrogen, oxygen together with a variable group of side chains that <strong>form peptides and proteins<\/strong>. They represent <strong>75% of net body weight<\/strong>, 95% of muscles, including heart muscle. In addition, <strong>100% of the hormones, neurotransmitters<\/strong>, are produced from amino acids.<span style=\"color: #ff6600;\"> [3] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-851155398_2.jpg\" alt=\"Amino acids - effects, division\" style=\"width:843px;height:562px\" title=\"Amino acids - effects, division\"\/><\/figure>\n<\/div>\n\n\n<p>In our DNA, <strong>20 amino acids<\/strong> are encoded, involved in protein synthesis, of which <strong>9 are essential<\/strong>. This means that nine essential amino acids (<strong>or EAA<\/strong>) must be taken from diet or supplements. <span style=\"color: #ff6600;\">[1]<\/span>&nbsp;Amino acids are divided into <strong>essential and non-essential<\/strong>, or <strong>conditionally essential amino acids<\/strong>. If just one essential or non-essential amino acid is missing in the body, the remaining <strong>19 amino acids are practically unusable<\/strong>. They become catabolic, which in turn leads to a negative nitrogen balance. <span style=\"color: #ff6600;\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;Essential amino acids<\/a>&nbsp;include<span style=\"color: #ff6600;\"> [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>histidine<\/li>\n\n\n\n<li>isoleucine<\/li>\n\n\n\n<li>leucine<\/li>\n\n\n\n<li>lysine<\/li>\n\n\n\n<li>methionine<\/li>\n\n\n\n<li>phenylalanine<\/li>\n\n\n\n<li>threonine<\/li>\n\n\n\n<li>tryptophan<\/li>\n\n\n\n<li>valine<\/li>\n<\/ul>\n\n\n\n<p>Essential amino acids vary depending <strong>on type and age<\/strong>. Therefore, only <strong>8 amino acids<\/strong>, without histidine, are considered essential by some experts. However, most of the scientific community works with the number of <strong>9 essential amino acids<\/strong>, including histidine. <span style=\"color: #ff6600;\">[3]&nbsp; &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/62072965_2211116235676744_3256649159666565120_o_2.jpg\" alt=\"types of amino acids - essential, non-essential\" style=\"width:843px;height:562px\" title=\"types of amino acids - essential, non-essential\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Non-essential amino acids<\/strong> are those that the body can produce itself, even if it is not taken from the diet. We include here the following amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Conditionally essential amino acids<\/strong> are not usually essential unless the body is exposed to disease or stress. This category includes <a href=\"https:\/\/gymbeam.com\/arginine\" class=\"ek-link\">arginine<\/a>, cysteine, <a href=\"https:\/\/gymbeam.com\/glutamine\" class=\"ek-link\">glutamine<\/a>, tyrosine, glycine, ornithine, proline and serine. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29080,3734,28784,3810,33457,6454,3807,3425,30713,6626,42874\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Essential_amino_acids_and_their_effects\"><\/span>Essential amino acids and their effects<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The basic difference between <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">essencial amino acids<\/a> and the remaining amino acids is that we need to <strong>receive them from external sources<\/strong>. This means that our <strong>diet should be balanced<\/strong> and complemented by each of the essential amino acids. <strong>Why?<\/strong> We will explain it on the individual <strong>effects of particular essential amino acids<\/strong> in the human body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Lysine<\/h3>\n\n\n\n<p>Lysine plays an important role <strong>in muscle building<\/strong>, maintenance of bone strength, regeneration after injury or surgery. At the same time, it <strong>regulates the production<\/strong> of hormones, antibodies and enzymes in the body. It may also have <strong>antiviral effects<\/strong> and is required for energy generation, immune function, and collagen and elastin production.<span style=\"color: #ff6600;\"> [5] [6]&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60258101_2164206990367669_3117578728507441152_o_2.jpg\" alt=\"essential amino acids and their benefits for building muscle\" style=\"width:843px;height:562px\" title=\"essential amino acids and their benefits for building muscle\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Histidine<\/h3>\n\n\n\n<p>Histidine <strong>facilitates growth<\/strong>, blood cell formation and <strong>tissue repair<\/strong>. It also helps to maintain a special protective cover over the nerve cells called <strong>myelin sheath<\/strong>. The body <strong>metabolizes histidine to histamine<\/strong>, which is essential for immunity, reproductive health and digestion. The results of a study involving women with obesity suggest that histidine supplements <strong>may reduce BMI and insulin resistance<\/strong>. Histidine deficiency can <strong>cause anaemia<\/strong> and low blood levels in people with kidney disease or arthritis. <span style=\"color: #ff6600;\">[5] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Threonine<\/h3>\n\n\n\n<p>Treonin is essential <strong>for healthy skin and teeth<\/strong> because it is part of enamel, collagen and elastin. It helps in <strong>fat metabolism<\/strong> and can be beneficial for people with digestive disorders, anxiety and mild depression. <span style=\"color: #ff6600;\">[5] [9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Methionine<\/h3>\n\n\n\n<p>Methionine together with <strong>the non-essential cysteine<\/strong> amino acid are essential <strong>for skin and hair health and flexibility<\/strong>. Methionine also helps to maintain strong and firm nails. It contributes to <strong>the proper absorption of selenium<\/strong> and zinc and the removal of heavy metals such as lead and mercury. <span style=\"color: #ff6600;\">[5] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5.&nbsp;Valine<\/h3>\n\n\n\n<p>Valine is essential <strong>for mental health<\/strong>, muscle coordination and emotional peace. Athletes use valine supplements for <strong>muscle growth, tissue regeneration<\/strong> and energy supplementation. Its deficiency can cause <strong>insomnia and decreased mental function<\/strong>. <span style=\"color: #ff6600;\">[5] [11] <\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56673084_2126251860829849_7681938309026676736_n_2.jpg\" alt=\"essential amino acids - valine\" title=\"essential amino acids - valine\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">6. Isoleucine<\/h3>\n\n\n\n<p>Isoleucine helps <strong>in wound healing<\/strong>, promotes immunity and regulates blood sugar and hormone production. It is primarily <strong>present in muscle tissue<\/strong> and controls energy levels. Older people may be more prone to isoleucine deficiency than younger people, which may cause <strong>muscle loss and hatter\u2019s shakes<\/strong>.<span style=\"color: #ff6600;\"> [5] [12]<\/span><\/p>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Leucine<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/other-amino-acids\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucine<\/a> is an important amino acid in <strong>protein synthesis<\/strong>. At the same time, it regulates blood sugar levels and promotes <strong>growth and regeneration of muscles and bones<\/strong>. It is also essential for wound healing and growth hormone production. Leucine deficiency can lead to <strong>skin problems, hair loss and fatigue<\/strong>. <span style=\"color: #ff6600;\">[5] [13]<\/span><\/p>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Leucine, isoleucine and valine<\/strong> are branched chain amino acids known as <a title=\"Bcaa - Gymbeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. These have specific roles in the body, <strong>including protein synthesis<\/strong>, energy production, and the formation of other amino acids.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Phenylalanine<\/h3>\n\n\n\n<p>Phenylalanine helps the body <strong>to use other amino acids<\/strong> as well as proteins and enzymes. The body <strong>converts phenylalanine to tyrosine<\/strong>, which is essential <strong>for proper brain function<\/strong>. It is also a precursor of the neurotransmitters like dopamine, epinephrine and norepinephrine. <strong>Phenylalanine deficiency is rare<\/strong> but may cause eczema, fatigue and memory problems.<span style=\"color: #ff6600;\"> [14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, people with a genetic disorder called <strong>phenylketonuria <\/strong>are unable to metabolize phenylalanine. Such persons must then <strong>avoid diet<\/strong> with too high values of phenylalanine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Tryptophan<\/h3>\n\n\n\n<p>Tryptophan is essential for proper <strong>growth of infants<\/strong> and is the starting material for the formation of serotonin and melatonin. Serotonin is a neurotransmitter that <strong>regulates appetite, sleep, mood, and pain<\/strong>. Melatonin also regulates sleep and is a part of <strong>multiple sleeping products<\/strong>. <span style=\"color: #ff6600;\">[5] [16]<\/span><\/p>\n\n\n\n<p>One study suggests that tryptophan supplementation can <strong>improve emotional processing<\/strong> in healthy women. On the contrary, its deficiency <strong>causes pellagra<\/strong>, a disease that can lead to dementia, skin rashes and digestive problems. <span style=\"color: #ff6600;\">[5] [15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>From the above-mentioned effects of <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA, <\/a>see that essential amino acids are the basis <strong>for the health and proper functioning of the organism.<\/strong> Although amino acids are most often associated with the growth and build-up of muscle mass in athletes, the body is much more dependent on them. This is why <strong>we should not neglect their dietary intake<\/strong>. Their deficiency <strong>may negatively affect overall health<\/strong>, including the nervous, reproductive, immune and digestive systems.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Essential_amino_acids_and_athletes\"><\/span>Essential amino acids and athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One of the key tasks of <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">essential amino acids<\/a> is their influence on muscle growth. Many of the EAAs are <strong>involved in protein synthesis<\/strong>, not only the essential amino acids BCAA. They do this through their ability to <strong>activate the mTORC1 pathway<\/strong>. If you are doing fitness, you may have already heard of the mTOR protein, which effectively stimulates protein synthesis. MTORC1 includes not only mTOR but also other <strong>processes related to muscle protein synthesis<\/strong>. <span style=\"color: #ff6600;\">[20] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60518986_2179034205551614_8699734863986556928_o_2.jpg\" alt=\"Essential amino acids and athletes\" style=\"width:843px;height:562px\" title=\"Essential amino acids and athletes\"\/><\/figure>\n<\/div>\n\n\n<p>The mTORC1 pathway controls <strong>anabolic and catabolic skeletal muscle signalling<\/strong>, regulates <strong>muscle growth and muscle breakdown<\/strong>. This is confirmed by research that has shown that <strong>refilling essential amino acids in conjunction with resistance training<\/strong> has an additive effect <strong>on stimulating protein synthesis<\/strong> compared to training. <span style=\"color: #ff6600;\">[18] [19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This basically means that EAA can help you <strong>maximize the success<\/strong> of your fitness goals by stimulating muscle protein synthesis. This in turn leads to <strong>muscle growth<\/strong> or minimizes muscle loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sources_of_essential_amino_acids\"><\/span>Sources of essential amino acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Because our body is <strong>unable to form essential amino acids<\/strong>, it is important to supplement them within the diet. Fortunately, there are many common foods that contain enough essential amino acids. Foods in which we find all <strong>9 essential amino acids<\/strong> are also referred to as <strong>complete proteins<\/strong>. These include meat, fish and seafood, poultry, eggs and dairy products. From <strong>plant sources<\/strong>, it includes the whole set of essential amino acids soy, quinoa and buckwheat. The remaining plant sources, such as nuts or legumes, are <strong>not considered complete proteins<\/strong> because they do not have one or more essential amino acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are a <strong>vegan<\/strong> and your diet is varied, you can ensure the proper intake of all essential amino acids. For example, selecting different types of legumes, nuts, and seeds, or vegetables will help you meet the daily needs of essential amino acids even without <strong>animal products<\/strong>. However, you can always add them through <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA<\/a> nutritional supplements.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1145991311_2.jpg\" alt=\"Sources of essential amino acids\" style=\"width:843px;height:567px\" title=\"Sources of essential amino acids\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>The table provides you with an overview of <strong>essential amino acids and their sources<\/strong>.<span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Essential amino acids<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Food source<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lysine<\/td><td class=\"has-text-align-center\" data-align=\"center\">meat, eggs, soy, black beans, quinoa, pumpkin seeds<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidine<\/td><td class=\"has-text-align-center\" data-align=\"center\">meat, fish, poultry, nuts, seeds, grains<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Threonine<\/td><td class=\"has-text-align-center\" data-align=\"center\">cottage cheese, wheat germ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Methionine<\/td><td class=\"has-text-align-center\" data-align=\"center\">eggs, grains, nuts, seeds<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valine<\/td><td class=\"has-text-align-center\" data-align=\"center\">soy, cheese, peanuts, mushrooms, grains, vegetables<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Isoleucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">meat, fish, poultry, eggs, cheese, lentils, nuts and seeds<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">dairy products, soybeans, legumes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Phenylalanine<\/td><td class=\"has-text-align-center\" data-align=\"center\">dairy products, meat, soy, fish, beans, nuts<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tryptophan<\/td><td class=\"has-text-align-center\" data-align=\"center\">wheat germ, cottage cheese, chicken and turkey<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Daily_dose_of_essential_amino_acids\"><\/span>Daily dose of essential amino acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You already know that <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">EAA<\/a> is important for athletes, <strong>not only for their health<\/strong>, but also for achieving fitness goals. The recommended daily dosage of essential amino acids has been determined by the <strong>World Health Organization<\/strong> as follows <span style=\"color: #ff6600;\">[21]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Essential amino acids<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg\/kg weight<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg for 70 kg person<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">700<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Isoleucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">1400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucine<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">2730<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lysine<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">2100<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Methionine + cysteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 + 4,1 (together 15)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050 (together)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Phenylalanine + tyrosine<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 (together)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1750 (together)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Threonine&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tryptophan&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valine&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">1820<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>We have summarized all the essentials that <strong>EAA athletes should know<\/strong>. Indeed, these essential amino acids are the <strong>path to health and desired figure<\/strong>. Therefore, please write us comments on the sources from which you receive EAA most frequently. If our post was useful for you, <strong>don&#8217;t hesitate to support it by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/complex-amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Amino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.<\/p>\n","protected":false},"author":25,"featured_media":109311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,7181,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258706","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-amino-acids","9":"tag-muscle-mass-growth","10":"tag-nutritional-supplements","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-10T09:17:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-23T08:18:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Essential amino acids EAA and their effects, sources and dosage\",\"datePublished\":\"2019-07-10T09:17:00+00:00\",\"dateModified\":\"2024-04-23T08:18:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\"},\"wordCount\":1569,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"keywords\":[\"amino acids\",\"muscle mass growth\",\"nutritional supplements\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\",\"name\":\"Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"datePublished\":\"2019-07-10T09:17:00+00:00\",\"dateModified\":\"2024-04-23T08:18:03+00:00\",\"description\":\"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Essential amino acids EAA and their effects, sources and dosage\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog","description":"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/","og_type":"article","og_title":"Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog","og_description":"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.","og_url":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/","og_site_name":"GymBeam Blog","article_published_time":"2019-07-10T09:17:00+00:00","article_modified_time":"2024-04-23T08:18:03+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Essential amino acids EAA and their effects, sources and dosage","datePublished":"2019-07-10T09:17:00+00:00","dateModified":"2024-04-23T08:18:03+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/"},"wordCount":1569,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","keywords":["amino acids","muscle mass growth","nutritional supplements"],"articleSection":["Nutrition supplements"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/","url":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/","name":"Essential amino acids EAA and their effects, sources and dosage - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","datePublished":"2019-07-10T09:17:00+00:00","dateModified":"2024-04-23T08:18:03+00:00","description":"Essential amino acids must be taken from food or nutritional supplements as the body cannot produce them. They are the basis for muscle health and growth.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Essential amino acids EAA and their effects, sources and dosage"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=258706"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258706\/revisions"}],"predecessor-version":[{"id":543851,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258706\/revisions\/543851"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/109311"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=258706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=258706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=258706"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=258706"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=258706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}