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Essential Amino Acids — Frequently Asked Questions

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Frequently Asked Questions

Are EAAs better than BCAAs?

Yes. Research consistently shows that EAAs are superior to BCAAs for muscle protein synthesis. BCAAs (leucine, isoleucine, valine) are three of the nine essential amino acids, but muscle building requires all nine. A 2017 study found BCAAs alone increased MPS by only 22% while complete EAAs increased it by 50%. BCAAs can signal the start of MPS but cannot complete the process without the other six essential amino acids.

Do I need EAAs if I eat enough protein?

If you consistently consume 1.6-2.2g/kg of protein daily from complete sources (meat, dairy, eggs), you likely get sufficient EAAs from food. EAA supplements are most beneficial for people training in a fasted state, those on caloric restriction, vegetarians and vegans, older adults with reduced appetite, or anyone wanting a low-calorie alternative to protein shakes around workouts.

When should I take EAAs?

The most evidence-supported timing is within the peri-workout window — 30 minutes before through 2 hours after resistance training. For general use, EAAs can be sipped between meals to maintain a positive muscle protein balance throughout the day, which is particularly useful during caloric restriction.

Full Essential Amino Acids Guide

References

  1. (). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology. DOI
  2. (). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition. DOI
  3. (). Amino acid ingestion improves muscle protein synthesis in the young and elderly. American Journal of Physiology-Endocrinology and Metabolism. DOI