Performance
EAAs (Essential Amino Acids)
Also known as: Essential amino acids, EAA blend
A
Evidence
All 9 essential amino acids. Can replace protein around workouts for lower calories.
Primary uses
- Muscle protein synthesis
- Intra-workout
- Low-calorie protein alternative
How it works
- All 9 required for protein synthesis
- Rapidly absorbed
- No digestion required
Dosage
- Typical range
- 10-15g per serving
- Timing
- Intra-workout, between meals, fasted
- With food
- Either
- Duration
- As needed
- Special populations
- Fasted training, low-calorie dieting
Forms
- Powder
- Capsule
Safety
Common side effects
- GI upset if too much
Contraindications
- MSUD (rare genetic)
Evidence notes
All essentials = complete stimulus for MPS
Grade A: Multiple well-designed human trials support the main claims.
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