Essential Amino Acids (EAAs)
EAAs supply the complete set of amino acids needed to build muscle tissue. They are useful when whole protein is impractical, but they do not beat simply eating enough protein.
Effective dose
10–15 g per serving, with at least 2.5 g leucine.
Timing
Before or during fasted training, or between meals on low-protein days.
What it is
Nine amino acids — including the three branched-chain ones — that must come from food. EAA powders deliver them free-form, so they absorb quickly and need almost no digestion.
How it works
Muscle protein synthesis requires all nine. A dose of 10–15 g with roughly 2.5 g leucine will raise synthesis rates in a fasted state.
What the research shows
- EAAs stimulate muscle protein synthesis; BCAAs alone do so far less because they lack the other six.
- When daily protein is already adequate, adding EAAs produces little extra benefit.
Best for
Forms to look for
- Flavored EAA powder
- Unflavored free-form powder
- Capsules
What to watch out for
If you already eat 1.6 g/kg of protein a day, EAAs are a convenience item, not a needle-mover.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for essential amino acids (eaas), each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Are BCAAs the same thing?
No. BCAAs are three of the nine. Without the other six, the body cannot build complete muscle protein.
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Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.