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Essential amino acids

Blend of the nine essential amino acids that may help preserve lean mass during dieting or aging when protein intake is low.

Essential amino acids

Essential amino acids

47
score
C
evidence
Safe
risk
Quick Take

Useful mainly if you struggle to hit protein goals or eat small meals; otherwise food or whey usually gives better value.

EAAs are the nine amino acids your body cannot make and must get from foods like dairy, eggs, meat, fish, soy, and other protein-rich foods. In supplements, they provide the amino acids—especially leucine—that trigger muscle protein synthesis and supply the raw material to build body proteins. Best-supported uses are preserving lean mass during dieting or low protein intake, with smaller evidence for recovery, strength, and glucose control. They tend to help adults with low appetite, low protein intake, or poor tolerance for large protein servings.

Proven Benefits

01
Preserves lean mass during dieting
02
May reduce muscle loss
03
May reduce muscle soreness
04
May improve strength and function
05
May improve glucose control

Protocol

Amount
10-15 g
Frequency
Once daily; optionally split into 2 doses
When
Between meals, after exercise, or with a low-protein meal; total daily protein matters more than exact timing.

Onset Time

Hours for muscle protein synthesis; 6-12 weeks for lean-mass changes.

Who Should Consider

Adults 50+ with low appetite
People dieting and trying to keep lean mass
Low-protein eaters
People who do not tolerate whey well
Short periods of inactivity or bed rest

Food Sources

  • Whey protein isolate, 25 g protein (~11 g EAAs)
  • Chicken breast, cooked 100 g (~12-13 g EAAs)
  • Salmon, cooked 100 g (~10-11 g EAAs)
  • Greek yogurt, 170 g (~7 g EAAs)
  • 2 large eggs (~5-6 g EAAs)
  • Firm tofu, 150 g (~6-7 g EAAs)

How It Works

A complete EAA blend supplies all nine indispensable amino acids needed to build new proteins. Leucine activates mTOR signaling, while the other EAAs provide the substrate, so EAAs stimulate muscle protein synthesis more effectively than BCAAs alone.

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