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Ingredient

Essential Amino Acids

Research dose

10–12 g

Strong Taken before training: what counts is the amount in the serving you take.

The ISSN's 2018 review: 10–12 g of the essential amino acids in one dose, free-form or as 20–40 g of protein, maximally stimulates muscle protein synthesis; its table lists EAAs with strong evidence for building muscle. All nine are needed: it is the essential amino acids that drive muscle protein synthesis.

Sources

  1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.

    Supports the research dose. Where: Section "Protein ingestion and meal timing", Key points: "A protein dose of 20–40 g of protein (10–12 g of EAAs, 1–3 g of leucine) stimulates MPS". Read the source, checked 9 Oct 2026.

  2. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38.

    Supports the research dose. Where: Section "Strategic eating and refueling": "Ingesting efficacious doses (10–12 g) of essential amino acids (EAAs) either in free form or as a protein bolus in 20–40 g doses (0.25–0.40 g/kg/dose) will maximally stimulate muscle protein synthesis (MPS)"; table of supplements, Muscle building, "I. Strong Evidence to Support Efficacy and Apparently Safe": "Essential amino acids (EAA)". Read the source, checked 9 Oct 2026.

EAA supplements we've checked

20 EAA supplements, each judged on how much a day its label's own directions give. See them all, ranked.