The Science

American journal of Cell Physiology

Moberg,M. (2016). 

Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise.

The oral supplementation with BCAA following resistance exercise stimulates mTORC1 signalling more potently than ingestion of leucine alone, but not as effectively as EAA. In other words, EAA > BCAA > Leucine alone for building muscle.   

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Matsui, Y. (2019).

Effect of a leucine-enriched essential amino acids mixture on muscle recovery.

 This study found that leucine-enriched essential amino acid mixture (LEAA) consumption suppressed exercise-induced elevation of muscle damage markers in blood, which suggests that LEAA could attenuate muscle damage and aid muscle recovery.

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American Journal of Physiology-Endocrinology and Metabolism

BØRSHEIM, E. (2002).

Essential amino acids and muscle protein recovery from resistance exercise.

 The results of this study show that ingestion of 6g of EAA alone without addition of carbohydrate effectively stimulated muscle protein synthesis after resistance exercise (Figs. 4 and 5, Tables 3 and 4).    

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Journal of Applied Physiology

Rasmusen, B. (2000).

An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise.

This article concluded that essential amino acids with carbohydrates stimulate muscle protein anabolism by increasing muscle protein synthesis when ingested 1 or 3 h after resistance exercise.

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Tipton,K. (2001).

Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

The results of this study indicated that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

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