Let’s first understand some EAAs crucial to achieving bodybuilding goals:
| EAA | Function | Dosage | Natural Sources | Side-Effects in case of over-dosage |
| Lysine | Used for building muscles and tissues. Helps absorption of calcium, promotes production of enzymes, hormones, antibodies, also Creatinine. Helps during workout against fatigue and extreme stress. | 12 mg per kilogram of body weight, per day. | Leafy vegetables, legumes such as soybeans, green beans and fruits like pears, papaya, bananas and apple, Meat and poultry products. | Possible allergic reactions, nausea, stomach cramps and diarrhea. |
| Phenylalanine | Affects mood & intensity, thus boosts mental energy essential for bodybuilding purposes. Regenerates damaged tissues. Increases Vitamin D absorption from sunlight. | 14 mg per kilogram of body weight. | Meats, eggs, legumes, seeds and nuts. | Can cause higher blood pressure, headaches, nausea, heart trouble and nerve damage. Not suitable for pregnant females or lactating mothers. |
| Methionine | Supports healthy liver, also used as an anti-aging supplement. Relieves muscular pain. Increases muscle mass and helps in muscle growth. Eliminates fat. | 12 mg per kilogram of body weight. | Meat, fish, beans, eggs, garlic, lentils, onions, and seeds. Brazil nuts are an excellent source. Even yummy yogurt is an excellent source. | Can cause nausea, vomiting and drowsiness. Also, can cause allergic reactions. |
| Threonine | Boosts immune system. Prevents build up of fat in liver. Supports normal growth and development. Essential in maintaining proper protein balance. Helps reduce muscle contractions. | Safe to take upto 6 gms a day. | Meat, eggs, dairy products, cottage cheese, and fish. Also found in leafy vegetables, lentils. | Can cause nausea, upset stomach , headache, skin rashes. |
| BCAAs(Leucine, Isoleucine, and Valine) | Help in muscle growth and prevent fatigue. Prevent injury and muscle break down during an intense workout. Enhance recovery post workout. | 20 gms a day(in prescribed balanced ratio). | Best sources are protein, eggs and egg whites, meat, beans, lentils etc. | None as such, unless you have a medical condition. |
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