EAAs (Essential Amino Acids) vs Tart Cherry Extract

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

Tart cherry (Prunus cerasus) is rich in anthocyanins (cyanidin-3-glucoside, cyanidin-3-rutinoside) and proanthocyanidins that inhibit COX-1 and COX-2 enzymes (comparable to ibuprofen in in vitro studies), suppress NF-kB-mediated inflammatory signaling, and scavenge reactive oxygen and nitrogen species. Tart cherry also contains natural melatonin (13.5 ng/g) and tryptophan, supporting sleep quality. The anti-inflammatory and antioxidant effects reduce exercise-induced muscle damage (EIMD) markers (CRP, IL-6, creatine kinase) and accelerate recovery of muscle function post-exercise.

Standard Dosing

480-960mg tart cherry extract daily or 8-12 oz tart cherry juice concentrate

Timing

Split AM/PM. Begin 4-5 days before anticipated intense training or competition for maximal protective effect. Continue 2-3 days after.

Cycle Duration

Event-based (4-7 day windows around intense training) or ongoing at lower dose

Side Effects

• GI discomfort at high juice volumes
• Potential blood sugar impact (juice form — extract has minimal sugar)
• Staining of teeth/clothing from juice

Contraindications

• None significant. Diabetics should consider sugar content of juice form.

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