EAAs (Essential Amino Acids) vs Electrolyte Complex (Sodium, Potassium, Magnesium)

Mechanism

The 9 essential amino acids (leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine) cannot be synthesized endogenously and must be consumed. Leucine is the primary mTORC1 activator (via Sestrin2 and CASTOR1 sensors), triggering p70S6K and 4E-BP1 phosphorylation to initiate muscle protein synthesis (MPS). The remaining EAAs are required as substrates for the actual protein synthesis — leucine signals the process, but all 9 EAAs must be present to complete it. EAA supplementation achieves comparable MPS stimulation to whey protein with fewer total calories.

Standard Dosing

6-12g per serving

Timing

Intra-workout (sipped during training) or immediately post-workout. Can also be used between meals to maintain elevated MPS throughout the day.

Cycle Duration

ongoing during training periods

Side Effects

• Mild GI discomfort
• Nausea (if concentrated)
• Bloating
• Generally very well tolerated

Contraindications

• Maple syrup urine disease (branched-chain amino acid metabolism disorder)
• Phenylketonuria (phenylalanine content)
• Severe renal disease

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Mechanism

Electrolytes maintain critical physiological functions: Sodium (Na+) is the principal extracellular cation regulating plasma volume, blood pressure (via RAAS system), nerve impulse conduction (fast sodium channels), and glucose absorption (SGLT1 co-transporter). Potassium (K+) maintains resting membrane potential via Na+/K+-ATPase, essential for cardiac rhythmicity and muscle contraction. Magnesium (Mg2+) is required for ATP function (Mg-ATP), muscle relaxation (calcium antagonism), and >600 enzymatic reactions. Sweat contains ~40-60 mmol/L sodium, ~4-8 mmol/L potassium, and trace magnesium. Hyponatremia from excessive water intake without sodium replacement during prolonged exercise is potentially fatal.

Standard Dosing

Varies by activity level: 500-1500mg sodium, 200-400mg potassium, 100-200mg magnesium per liter of fluid during exercise

Timing

Before, during, and after exercise. Daily electrolyte support for low-carb/ketogenic diets (increased electrolyte excretion). First thing in morning for general hydration.

Cycle Duration

ongoing during training; increased during heat, prolonged exercise, or ketogenic diet

Side Effects

• GI cramping (hyperosmolar solutions)
• Bloating
• Hypernatremia/hyperkalemia if excessive
• Diarrhea (magnesium component)

Contraindications

• Hyperkalemia with potassium component
• Heart failure (sodium restriction may be required)
• Renal failure (impaired electrolyte excretion)

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