Tag Archive for: EAAs

Let’s Clear the Air

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Among the nutrients that I use every day and recommend to everyone over 50 to delay muscle loss are essential amino acids (EAA), the amino acids that we can’t make ourselves. These are highest in the AAs that are used in muscle growth and repair: leucine, isoleucine, and valine. While the science shows that EAAs are beneficial, they can cause a serious issue: excess gas. As some of you have written to me about, it’s not just ordinary flatulence. Without being too rude, it’s the worst smelling gas one can imagine times 10.

I may have a solution—with the emphasis on may. In doing research for the new edition of Real-Life Detox, I found an article suggesting that the lack of stomach acid, called hypochlorhydria, may be the cause. Even though EAAs are in individual amino acids, they still must have enough stomach acid to chemically modify them for absorption. Fortunately, there appears to be a fix in the form of betaine hydrocholoride or betaine HCl for short.

I’ve used betaine HCl together with a digestive enzyme when I take my EAAs; I also take it when I’m going to eat meat in a meal. Even with a hiatal hernia, I haven’t had a problem with reflux since I’ve been doing it, and it reduced the gas production significantly.

I’ve got more research to do before I’m clear on amounts and timing, but for those of you who’ve had the gas issue with EAAs, help may be on the way. I know your inclination is to try something when it sounds helpful but, in this case, wait. There may be unintended consequences and as I said, this may be a solution—or it may not be. When I know more, so will you.

What are you prepared to do today?

        Dr. Chet

Reference: Integrative Medicine. 2020. 9(1):32-36.

Should You Increase Your Essential Amino Acids?

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The question from Tuesday was this: how did the essential amino acids affect the transgenic tau mice on the low-protein and normal-protein diets? The addition of EAA to the transgenic mice on either diet appeared to neutralize the impact of the genetic mutation. The brain scans appeared to mimic the scans of the control mice fed either type of diet. There were positive changes in the genes impacted by the EAA supplementation as well as on neurotransmitters and other biochemicals.

Before we get too excited, a couple of facts.


Mice Are Not Humans

The results of this study are exciting when we consider brain health, but this was a study on rodents—the applicability to us as humans may be limited. What is encouraging is that when the same research group did a study on humans with EAAs, they found improvement in attention and cognitive flexibility. They’re now doing a study specific to the aging brain in human subjects similar to this one on rodents. It will be interesting to see what happens when it’s published.


EAAs Are Not All Equal

The EAA blend in this study was slightly different than what is typically offered. The company providing the EAAs for the study included high amounts of phenylalanine, almost the same amount as leucine which seems to always be found in the highest amount. Does that make a significant difference? Phenylalanine is important in the manufacture of signaling proteins. Might that be important for neurological benefits? We just don’t know yet. On top of that, there’s a small percentage of people with a genetic inability to process phenylalanine very well, so they would probably have to avoid higher amounts.


The Bottom Line

While this research update is interesting, there’s still a lot to learn about the use of EAAs for neurological benefit. I’ll keep an eye on it.

However, the research on EAAs and increasing muscle is solid; there’s little question about the benefit of keeping protein intake higher to retain muscle mass as we age. The critical factor is to be consistent, because digestive issues and satiety issues can sometimes derail good intentions. If it helps our brains as well, that’s a bonus at this point.

Tomorrow is the last day of the 25% off sale on Supplementing Your Diet as either a download for yourself or CDs to share with others, and that’s in addition to Member and Insider discounts.

What are you prepared to do today?

        Dr. Chet

Reference: Science Advances. Oct 2021. (7) 43. DOI: 10.1126/sciadv.abd5046

New Research Links EAAs and Brain Function

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I’ve talked about essential amino acids in the past as it relates to increasing muscle mass in those of us 50 and older. A recently published study may give us another reason for taking essential amino acids: it may reduce, delay, and perhaps reverse neurological signs of dementia.

To understand the research, you have to know about tau: it’s a structural protein found in nerve cells that help stabilize them, and deterioration of tau is associated with the development of Alzheimer’s disease. Researchers in Japan examined the response to normal and reduced protein intake both with and without supplemental essential amino acids in mice susceptible to developing high levels of tau (rTg4510 mice) along with control mice. They used a variety of tests to determine outcomes including brain scans, biochemical analysis, and genetic expression.

Because the data from the brain scans are so visual, they’re the easiest to assess. In the controls, there was very little impact of the 5% versus 20% protein diet in the cortical area. However, in the tau mice, there was evidence of decline in brain matter with normal protein intake, but the decline was much greater in those with reduced protein intake.

We’ll examine the impact of supplementation with essential amino acids in Saturday’s memo. One thing is certain: it’s important to increase protein intake to at least 20% of calories as we get older. Regardless of your age, it might be a good idea to monitor your protein intake by all sources this week.

Reminder: you have the rest of this week to take advantage of the 25% off sale on Supplementing Your Diet as either a download for yourself or CDs to share with others, and that’s in addition to Member and Insider discounts.

What are you prepared to do today?

        Dr. Chet

Reference: SCIENCE ADVANCES. Oct 2021. (7) 43. DOI: 10.1126/sciadv.abd5046

Aging with a Vengeance and Your Proteome

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This year’s Super Bowl Webinar focused on aging with a vengeance—becoming the best version of yourself, no matter your age. The study we just reviewed on the proteome suggests that the people were healthier who were biochemically younger than their actual age. Here are the actions I believe can help at the three critical phases of aging that were identified in proteome study. As I find out more, I’ll be more specific.

31 to 37

If you have weight to lose, now is the time to lose it. Take it from me and my decades of experience with weight loss programs: it becomes more difficult the older you get. Find a way to eat that will maintain a reduced body weight and stick with it.

Reduce your protein intake. That may seem a little odd, but this is a time to focus on vegetables, fruit, whole grains, and quality oils.

Focus on your cardiovascular system by doing aerobic exercise on a regular basis. Use interval training to make the most of your time, and when you’re fit enough, you can add high-intensity interval training (HIIT) to your routine.

57 to 63

The kind of 80- to 85-year-old you’re going to be is dependent on what you do now. If you haven’t achieved a normal body weight, that’s a high priority just as it was in the prior age group. I know how difficult this is because it’s eluded me throughout my life; I lost a lot of weight and kept it off for years, but I’d still like to weigh less.

Increase protein intake to 1–1.5 grams per kilogram body weight per day.

Supplement your diet with essential amino acids. While the amounts are still not absolutely clear from the research, 10–20 grams per day is a good goal.

If you’re not already doing so, add weight training to your exercise routine. Start with using your own body weight, then add exercise tubes or light weights, and then use machines or free weights. Now is the time to retain or even increase your muscle mass.

75 and Older

If you haven’t achieved a normal body weight, there’s still time. My wonderful mother-in-law lost a significant amount of weight at this age, and she was an overweight diabetic in a wheelchair.

Increase protein intake to 1.5–2 grams per kilogram body weight per day. It’s difficult because appetite decreases and protein makes us feel full. It will help reduce the muscle loss that’s happening.

Supplement your diet with essential amino acids; the amounts are still between 10–20 grams per day.

Add weight training to your exercise routine. It will help you to retain or even increase your muscle mass. Stay within any orthopedic or other limitations, and get some help if you need to, but do it. Your primary caregiver will probably be glad to refer you to a physical therapist who can get you started safely.

The Bottom Line

For all that’s been written about healthy aging, we still don’t know very much. Healthy aging begins the day we are born, but we realize that only when it dawns on us that we’re aging. No matter your age, no matter your current state of health, it can be better. You can learn more in the replay of this year’s Super Bowl Webinar, but it will be available for only a little while longer.

The simple things I’ve talked about in this Memo are a beginning. When I know more, so will you. Inevitably, it comes back to a single question:

What are you prepared to do today?

        Dr. Chet

Reference: Nature Medicine. 2019. https://doi.org/10.1038/s41591-019-0673-2

Should You Take Essential Amino Acids Before Surgery?

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Tuesday’s study left us with a question: what could explain essential amino acids (EAAs) increasing, or at least preventing, muscle loss after total knee replacement surgery? Fortunately, another study examined those factors by obtaining muscle biopsies and blood before and after surgery.

Researchers recruited 41 patients who were having total knee replacement. After randomly assigning them to placebo or experimental group, the experimental group received 20 grams of EAAs twice daily, beginning seven days prior to surgery, until six weeks after surgery. Those in the placebo group were given nonessential amino acids. Muscle biopsies were collected from all subjects the day of the surgery and again either one or two weeks post-surgery with the determination made randomly. Blood was also collected for analysis at the same times as the biopsies.

The researchers found that the subjects taking the EAAs had a significantly increased amount of satellite cells, also known as muscle stem cells that can develop into muscle cells, compared to the placebo group; the ability to build muscle faster could help the recovery process. IL-6 and TNF-alpha were elevated post-surgery in both groups; however TNF-alpha declined by two weeks post-surgery in the EAAs group, which meant inflammation decreased. Based on the changes in cytokine production, inflammation after surgery decreased faster with EAAs than it did in the placebo group.

The researchers concluded that taking the EAAs seven days before surgery increased satellite cells on the day of surgery and promoted a more favorable inflammatory environment post-surgery. That could mean a quicker recovery from surgery and benefits during post-surgical rehabilitation.

The Bottom Line

While there’s more research necessary, I think the use of EAAs before and after knee replacement surgery is helpful. I would extend that even further; I think that EAAs may ultimately prove to be beneficial before and after any type of surgery. In almost every case, muscle tissue is going to be cut and thus will need to repair itself. We don’t know the benefits of EAAs on other connective tissue such as skin and ligaments, but because we’re targeting the key elements of protein with the EAAs, there’s little to no chance of any harm.

Based on these two studies, I think that 10 to 20 grams, spread out in two doses per day, would be the best approach. One important point: take the EAAs 15 to 30 minutes before eating anything or before working out. Those were the protocols used, and it’s the same that I recommend in Aging with a Vengeance for increasing muscle mass as we age.

I’ll be honest: it tastes weird. But I made sure Paula took EAAs before and after her recent carpal tunnel surgery, so you know I think it’s worth the effort.

What are you prepared to do today?

        Dr. Chet

Reference: J Appl Physiol (1985). 2019 Aug 1; 127(2): 531–545.

The Bottom Line on Essential Amino Acids

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Essential amino acids are becoming more prevalent in the sport nutrition supplement offerings. Yet there are still questions that remain, and we don’t have a total picture of who will benefit from EAA use. Let’s take a look.

Questions

Even with this new research, there’s so much we still don’t know about EAAs.

  • Is there a special proportion of EAAs that works best? In other words, should the amount of leucine or isoleucine or tryptophan be higher than other EAAs? What’s the best proportion?
  • What’s the best source? Milk, which contains whey and casein? Soy? Rice? Pea? Or a form of meat such as chicken, fish, or beef?
  • Do the EAAs compete for absorption? Does eating a complete protein such as the protein in beef or chicken inhibit the absorption of the EAAs in the protein? After all, just eating more meat could potentially be the best solution, but maybe it’s not as efficient as getting the EAAs in a stand-alone product.
  • How much muscle will athletes build in how long a time? Will it be 1% or 5% better than just eating more protein or will it be the same?
  • Should the EAAs be taken alone or as part of a protein shake?
  • When is the best time to take the EAAs in relation to a workout? Or does it really not matter? What about other nutrients taken at the same time such as carbohydrates or fats? Will they positively or negatively impact the EAAs?

There are some partial answers in the research but nowhere near enough to say “This is how you do it for the best benefit.” That’s not to say that there are no opinions, but it’s based more on limited research or personal experience than anything else.

The Bottom Line

Based on all of the available information, here is the bottom line on EAAs.

  • Everyone needs more EAAs in their diet, especially those of us over 50. (We all need to do more resistance exercise, but that’s a different Memo.) It’s more than just losing muscles mass as we age; it’s also about being able to make all the hormones we need for optimal health.
  • Eat about one gram protein per pound of body weight up to about 150 grams per day. If someone is overweight or oversized, trial and error is the only way to set an upper limit. But it’s critical for athletes and older people to hit that mark. Chicken seems to be the best profile for EAAs next to milk protein, but there’s more research needed.
  • If you get your EAAs from powders, whey protein isolate seems to have the best profile based on the content of branch-chained amino acids, but soy protein has a good profile as well. There doesn’t seem to be a perfect source yet.
  • If you want to take a separate EAA product that has no other amino acids, that’s fine. It will probably be best to take it before you work out or lift weights, but there’s good reason to take it after working out as well. About 15 to 30 minutes later, take your complete protein, whether from powders or food.

As research continues, I’ll update the recommendations as we get more answers. For now, make sure you get enough protein for health and growth based on what we know today.

What are you prepared to do today?

Dr. Chet

 

Essential Amino Acids for Older Adults

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One of the issues we all face as we get older is the loss of muscle mass; the technical term is sarcopenia. While some of the loss can be attributed to declining hormone levels as well as the decline in physical activity, we tend to eat less protein as we get older. Less protein intake means less muscle and other protein synthesis.

Researchers in Japan wanted to see if increases in muscle mass were related to protein intake, specifically EAAs. Instead of jumping right into supplementing with EAAs, they recruited 10 older men with a mean age of 69 and gathered nutritional information using a three-day dietary record. They put the men on a progressive weight training program, lifting three days per week for 12 weeks.

All men gained muscle mass, about one pound of muscle per leg. In analyzing the diet, the average protein intake was 99 grams of protein per day with 37 grams from EAAs. What they found was that those men with higher EAA intake, especially leucine, had a greater increase in muscle mass. It was even better if they had the EAAs with their breakfast.

This was a small preliminary study that examined current food intake with no intervention other than exercise. It may indicate that in order to be efficient at adding muscle mass, EAAs are important in older adults. What does this mean for you if you’re in that age group or an athlete wanting to add muscle mass? I’ll let you know on Saturday.

What are you prepared to do today?

Dr. Chet

 

Reference: J Nutr Sci vitaminol (Tokyo). 2017;63(6):379-388. doi: 10.3177/jnsv.63.379.

 

Essential Amino Acids: The Basics

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I’ve been getting many questions about essential amino acids lately. What are they? Why do I need them? Are they only for athletes? What can they do for me? In addition, I came across an interesting study that supports the use of EAAs in a specific population.

The EAAs include the amino acids phenylalanine, threonine, tryptophan, methionine, lysine, histidine, leucine, isoleucine, and valine. They’re essential because we can’t make them, but we can make other amino acids from these EAAs. In addition, three of the EAAs are designated as branch chain amino acids (BCAAs): leucine, isoleucine, and valine; they’re known as protein-building amino acids and important for building muscle.

Think of the EAAs as the rate-limiting amino acids. If we don’t have enough of them, we can’t make the other amino acids and thus, every protein made in the body can be affected. We often think only in terms of muscle, but the lack of EAAs could affect the manufacture of insulin, human growth hormone, leptin, and adiponectin to name just a few.

BCAAs have been marketed to athletes who are training to make muscle for years. Recently, EAAs have entered the arena because of their ability to make proteins that support muscle building. But that’s not the only group that may benefit as a recent study demonstrated. I’ll cover that on Thursday.

What are you prepared to do today?

Dr. Chet