Summary of results

• THE EAAs stimulate muscle protein synthesis from 6 g and improve the post-exercise nitrogen balance.
• Taken before the effort, they reduce the drop in strength and the lactatemia, limiting immediate fatigue.
• Taken after exercise, they decrease the muscle injuries, there pain and the perceived fatigue.
• Long-term studies show a better maintenance of muscle mass, especially among seniors.
• EAAs offer a comprehensive recovery support, without notable side effects.

Summary of the overall formula (complete EAA)

The overall formula combines all 9 essential amino acids. Several studies have tested complete AA (EAA) blends on performance and recovery:

- Protein synthesis : Post-exercise studies show that approximately 0.10–0.14 g/kg of EAA (i.e., ~6–10 g for 60–70 kg) maximizes protein synthesis pubmed.ncbi.nlm.nih.gov. EAAs alone (without carbohydrates) are sufficient to stimulate muscle anabolism. Acute intake of ~6 g of EAAs doubles gains in muscle nitrogen balance compared to placebo. pubmed.ncbi.nlm.nih.gov.

- Post-exercise performance : A study tested the acute effect of an EAA mixture (10 g or 0.15 g/kg) administered 2 h before resistance exercise on the arm. Result: following the exercise, maximum strength (MVC) did not decrease with the EAA supplement (unlike the placebo), and lactatemia increased much less pmc.ncbi.nlm.nih.govIn other words, EAA attenuated immediate fatigue and protected muscle strength after exercise. pmc.ncbi.nlm.nih.govThis is the first demonstration of a “pre-workout” effect of an EAA mixture on the maintenance of post-exercise performance.

- Dom/Flexibility : Consistent with the effects of BCAAs, these studies suggest that a complete EAA intake helps reduce markers of muscle damage (CK), muscle soreness, and subjective fatigue after exercise. sportsmedicine-open.springeropen.compmc.ncbi.nlm.nih.govThese benefits appear to be proportional to the dose and duration of supplementation.

- Long studies : A 12-week randomized trial in elderly subjects combined moderate training and EAA supplementation (not precisely the same doses as here), showing a trend toward reduced muscle fatigue and better strength maintenance pmc.ncbi.nlm.nih.gov.

In conclusion, EAA supplementation (including the 9 EAAs mentioned) has recognized beneficial effects on protein synthesis, fatigue reduction and muscle recovery pubmed.ncbi.nlm.nih.govsportsmedicine-open.springeropen.comThe synergistic effects of a complete formula would therefore be:

- increased stimulation of post-exercise muscle anabolism,
- accelerated recovery (less pain and muscle damage),
- possible reduction of central fatigue (in relation to Trp/BCAA) and improvement of well-being (sleep, mood).

However, few studies have tested Exactly the formula of the 9 amino acids in the given proportions.The reported results combine various formulations (BCAA, enriched LEAA, complete EAA) that contain these same acids. Overall, the literature suggests a overall profit of EEAs (and in particular BCAAs rich in leucine) on recovery and performance, without major adverse effects, but meta-analyses note that the response may vary depending on the context (trained athlete or not, dose, duration) sportsmedicine-open.springeropen.compubmed.ncbi.nlm.nih.gov.

A synthesis of available human studies mainly highlights effects positive (reduced muscle fatigue, pain, improved protein synthesis and some performance parameters) when the formula is taken around exercise pubmed.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov.

Sources: Carefully selected clinical trials and reviews (PubMed/DOI) on the use of essential amino acids in sports, including BCAA/EAA combinations. Each conclusion is supported by the corresponding references. pubmed.ncbi.nlm.nih.govresearchgate.netpmc.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.govsportsmedicine-open.springeropen.compubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.govNeutral or no effect results are also mentioned to provide a complete assessment.