Performance/Weight

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.

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Overview

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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.

Potential benefits

Preserves lean mass during dieting

May reduce muscle loss

May reduce muscle soreness

May improve strength and function

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.

Updated 5/19/2026