Free Form Amino Acids Proprietary Blend
Also known as: Free Form Amino Acids, FFAAs, Essential Amino Acids, EAAs, Non-Essential Amino Acids, NEAAs
Overview
Free Form Amino Acids (FFAAs) are individual amino acids not bound to proteins, including both essential (EAAs) and non-essential amino acids (NEAAs). EAAs such as leucine, isoleucine, valine, lysine, threonine, phenylalanine, tryptophan, and histidine are commonly included. These amino acids are found naturally in foods but are often supplemented in their free form to support muscle protein synthesis, improve muscle strength and function, and maintain lean body mass, particularly in older adults or those with specific health conditions. FFAAs are characterized by their rapid absorption compared to intact proteins, leading to a quicker increase in plasma amino acid levels. Research on EAAs is more extensive than on proprietary blends of FFAAs, and the quality of available evidence varies, with some high-quality studies but also heterogeneity and risk of bias in many trials. They are generally considered safe when used appropriately.
Benefits
Free Form Amino Acids, particularly EAAs, are potent stimulators of muscle protein synthesis, which is crucial for maintaining muscle mass. Protein and EAA supplements may improve muscle strength and physical function, especially in older adults, with standardized mean differences for improvements in fat-free mass, muscle strength, and physical function typically small to moderate (SMD: 0.21-0.27). Supplementation can also help maintain or increase lean body mass. Older adults benefit from maintaining muscle mass and function, while post-surgical patients may find it helpful in preventing muscle loss after surgeries like total knee arthroplasty. Benefits can be observed within weeks to months of supplementation.
How it works
Free Form Amino Acids, especially leucine, activate the mTOR pathway, which is crucial for protein synthesis. This directly influences muscle protein synthesis and muscle mass maintenance. The known molecular targets include Ribosomal S6 Kinase 1 and eIF4E-Binding Protein 1, which are downstream targets of mTOR involved in mRNA translation initiation. Free form amino acids are rapidly absorbed into the bloodstream, allowing for quick increases in plasma amino acid levels, which facilitates their role in stimulating muscle protein synthesis.
Side effects
Free Form Amino Acids are generally considered safe when used appropriately. Common side effects (greater than 5%) include gastrointestinal discomfort, such as nausea or diarrhea. Uncommon side effects (1-5%) may include allergic reactions or skin rashes. Rare side effects (less than 1%) are not well-documented but may include severe allergic reactions. There are potential interactions with medications affecting amino acid metabolism or absorption. Individuals with specific amino acid metabolism disorders should consult a healthcare provider before use. Pregnant or breastfeeding women should also consult healthcare providers before use. It's important to adhere to recommended dosages to minimize the risk of adverse effects.
Dosage
Approximately 7 grams of EAAs can stimulate muscle protein synthesis, making this a minimum effective dose. Optimal dosage ranges are between 7-20 grams of EAAs per serving, depending on the goal and population. The maximum safe dose is not well-established, but high doses are generally not recommended without medical supervision. For timing, it is best to take post-exercise or between meals to support muscle protein synthesis. Liquid or powder forms are common for ease of use. Rapid absorption is expected due to the free form. Adequate hydration is recommended.
FAQs
When is the best time to take Free Form Amino Acids?
It is best taken post-exercise or between meals to maximize muscle protein synthesis. This timing helps to provide amino acids when the body needs them most for recovery and growth.
Are Free Form Amino Acids safe?
Generally, they are safe for most people when taken as directed. However, if you have underlying health conditions or are unsure, consult a healthcare provider before use.
What results can I expect from taking Free Form Amino Acids?
You can expect improved muscle protein synthesis and potential increases in muscle mass and strength. However, results vary and depend on diet, exercise, and individual factors.
Are Free Form Amino Acids a replacement for a balanced diet?
No, they are not a replacement for a balanced diet. They are a supplement to support specific health goals and should be used in conjunction with a healthy eating plan.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/29508691/ – This systematic review and meta-analysis of 39 studies (n=4274) found that protein and EAA supplements may improve fat-free mass, muscle strength, and physical function in malnourished, frail, sarcopenic, dependent, or elderly individuals. The quality of evidence was moderate due to high heterogeneity and risk of bias in many studies, suggesting cautious interpretation of the findings.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4674353/ – This review discusses how the ingestion of free form amino acids can effectively stimulate muscle protein synthesis, similar to intravenous administration. While informative, it is a theoretical discussion rather than an empirical study, and thus lacks empirical data to support its claims.
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/systematic-review-and-metaanalysis-of-the-effect-of-protein-and-amino-acid-supplements-in-older-adults-with-acute-or-chronic-conditions/83C8288C73D79685854E78D5415B9029 – This systematic review and meta-analysis examines the effect of protein and amino acid supplements in older adults with acute or chronic conditions. The findings suggest potential benefits in improving muscle-related outcomes, but the presence of heterogeneity and risk of bias necessitates careful interpretation of the results.
- https://onlinelibrary.wiley.com/doi/10.1111/eci.13909 – This systematic review with meta-analysis found that BCAA supplementation improved event-free survival in cirrhotic patients. However, the quality of evidence is moderate due to the high risk of bias in many of the included studies, indicating the need for further research.
- https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf – This article discusses the role of protein and amino acid supplementation in sports performance and recovery. It highlights the importance of adequate protein intake for muscle protein synthesis and provides insights into the optimal timing and dosage of supplements to maximize their benefits.
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