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Our Members Asked:
Do essential amino acid (EAA) supplements help build muscle better than dietary protein or protein supplements?
Answer:
Although essential amino acids (EAAs) are the building blocks of protein, for most people there is no evidence that consuming free EAAs helps build muscle better than consuming "complete" or "high-quality" protein, that is, protein that contains all essential amino acids.
Sign in as a member for details, including information about which individuals may benefit more from EAAs than proteins and how the effects of EAAs on muscle protein synthesis compare to branched chain amino acids (BCAAs). Also, find out if EAAs are beneficial for boosting production of new muscle when taken after fasted exercise, and learn if taking EAAs along with nucleic acid building blocks (as in PerfectAmino by BodyHealth) is more beneficial than taking EAAs alone.
Also, for information about the pros and cons of different types of protein found in supplements — including whey, casein, soy, and rice and their various marketed forms (such as concentrates, isolates, hydrolysates, and ion-exchange purified products) — see the ConsumerTips section of our Protein Powders, Shakes, and Drinks Review. The Review includes our tests and comparison of popular protein powders and our Top Picks among them. Also see our Protein Bars Review.
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19 Comments
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Barbara21430
December 15, 2024I don't think anyone has mentioned this, so I'll add it for discussion, if any. My partner has had muscle loss, especially in his legs due to being sedentary. He's resumed exercising and has been using whey protein powder but finds it extremely constipating. He's wondering if it's his body, the whey protein, or the brand of the whey? Thanks for any comments.
ConsumerLab.com
February 05, 2025As noted in our Protein Powders, Shakes, and Meal Replacements Review, protein powders can cause constipation, but this may be reduced by getting enough fiber, drinking water, and exercising: https://www.consumerlab.com/reviews/protein-powders-shakes-drinks-sports/nutritiondrinks/#cautions
Charles22106
February 28, 2025I am not a medical professional. I am retired and spend a lot of time researching health and diet issues.
A very common cause of constipation is inadequate water consumption and low fiber intake. Your water consumption should be based on your weight and activity level. Most people are not consuming near as much fiber as needed. A word of caution, increase fiber intake a little at a time!!!!!!!
Zoltan22499
April 12, 2025Had same issue with Whey and discovered that I had a dairy sensitivity. Using plant-based protein powder and have not had any issues.
John22832
May 24, 2025I am 72, an active skier and tennis player. I lift weights twice weekly and walk/slow jog 12 K—16 K daily. Protein powders caused my prostate and intestinal discomfort, but EAAs do not. For now, I stick with EAA.
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Carl13986
September 25, 2022CL looks amazing! I would’ve joined ages ago had I known about the site. Anyways I’ve got a question:
Are there any studies showing the effects of EAA’s on fasted training? Some bodybuilders I've come to build some trust for (mainly Martin Berkhan, the creator of the LeanGains method) say it is imperative to take EAAs or BCAAs before training fasted, claiming they won’t break your fast but at the same time will keep your body in an anabolic state and reduce muscle breakdown that would be catastrophic without them. He described it kind of like keeping your cake and eating it too…
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DAN13976
September 22, 2020My subscription to ConsumerLabs.Com has been one of the best decisions I’ve made with regard to mine and my family’s health. It’s an absolute plethora of information all at one site. I no longer have to scour the Internet for the latest information regarding supplements thus savIng time and money. I highly recommend Consumer Labs
ConsumerLab.com
September 30, 2020Thank you for your kind words. We are glad you are enjoying the site!
MindySue
September 12, 2022I heartily agree. I'm so glad I found them. I think this is my third year of subscribing.
LINDA20577
September 03, 2024I agree I subscribed sometime around 2006 and worth every penny
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K M
September 20, 2020What are most of these EAA supplements made from?
Are they synthetic or from plant or animal sources?
ConsumerLab.com
September 28, 2020Great question! EAA supplements can be produced by several methods, including extraction from protein that has been broken down, fermentation, and synthesis (using either chemical reactions or enzymes). The pros and cons of each method are summarized in this article: https://www.sciencedirect.com/science/article/pii/S0734975017301052.
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Richard13969
September 13, 2020Your answer is only correct if one is getting about 3 g leucine per meal. Less than that and muscle protein synthesis drops off. To compensate for a low leucine diet, additional BCAAs with 5 g leucine can evidently help. See https://pubmed.ncbi.nlm.nih.gov/24284442/
ConsumerLab.com
September 28, 2020The study you provided did show that a low-dose protein supplement fortified with leucine-enriched BCAAs can be beneficial for muscle protein synthesis, but it was not superior to high-dose protein (whey). However, as we note in our answer above, there are indeed situations (such as in elderly people who are hospitalized and undernourished) in which BCAA/EAA supplements providing about 2.5 grams of leucine might be more beneficial than protein.
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Max13968
September 13, 2020I tried switching from protein powder (ON 100% Whey) to EEAs for a month - that resulted in a loss of muscle mass. Not a good thing for a 80 year old who strength trains and has lifted for 60 years. I'll stick with the protein powder. It works.
RANDOLPH18967
March 18, 2024THANK YOU SIR. THAT’S WHAT I NEEDED TO KNOW. BLESSINGS 🙏🏾
Ryan19559
May 25, 2024Thank you!
Researcher
August 08, 2024Wow, preparing for total knee replacement, and was thinking of getting supplement of eea. You give me something to think about.
John22834
May 24, 2025I skied for two consecutive weeks in the winter, about 4-5 hours daily. I stopped lifting weights, but I continued to take EAA for leg muscle recovery. After no upper body resistance training for 20 days, I could still pull up 14 times with no degradation.
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