Essential amino acids (EAA) B
Theoretically better than BCAA, but not better than a complete protein
Citable fact
«Essential amino acids (EAA)» — evidence level B. Dosage: 6-15 g per serving, with 2-3 g of leucine in the composition. The form is free amino acids, usually a powder with an unpleasant taste. Source: PMID 33741748, permanent link to the source in the list below.
How it works
All nine essential amino acids provide both a signal (leucine) and building material, so they can support protein synthesis, which leucine alone does not do.
Dosage and intake
6-15 g per serving, with 2-3 g of leucine in the composition. The form is free amino acids, usually a powder with an unpleasant taste.
Between meals, during training, or when a complete protein is poorly tolerated. With a normal diet it provides no separate benefit.
Forms
Free forms in various proportions have been studied. The optimal amino acid ratio has not been established; data on liquid "EAA drinks" are weak.
What is confirmed
- They stimulate muscle protein synthesis to a greater extent than BCAAs thanks to the complete set of amino acids
- Superiority over an equivalent dose of whey has not been confirmed for either strength or mass
- Convenient when a normal serving of protein cannot be eaten (competition day, poor appetite)
Adverse effects and limitations
- Bitter taste, nausea and diarrhea at doses above 15 g
- They do not replace a complete diet and are often more expensive than an equivalent amount of protein
- Deficiency of other amino acids with long-term use instead of protein
Interactions
- Combinations with drugs affecting amino acid metabolism have not been studied; in kidney disease - only under medical supervision
Who must not use it
- Under 18 years: No data; with adequate nutrition they are not needed.
- Pregnancy and lactation: Not recommended without medical indications.
- kidney failure
- inherited disorders of amino acid metabolism
Sources
- Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review · Plotkin DL, Delcastillo K, Van Every DW · International journal of sport nutrition and exercise metabolism, 2021 · PMID 33741748
- International Society of Sports Nutrition Position Stand: protein and exercise · Jäger R, Kerksick CM, Campbell BI · Journal of the International Society of Sports Nutrition, 2017 · PMID 28642676
- International society of sports nutrition position stand: nutrient timing · Kerksick CM, Arent S, Schoenfeld BJ · Journal of the International Society of Sports Nutrition, 2017 · PMID 28919842
See also
Comparisons
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.