The Best Amino Acid Supplements for Bodybuilding

Amino acids can be divided into essential amino acids (EAAs) and non-essential amino acids. 

Among EAAs are the branched-chain amino acids (BCAAS). 

Here, we look at the best amino acid supplements according to Amazon customers and at whether or not the scientific evidence supports the use of amino acid supplements among bodybuilders. 

Table 1. Top-Rated Essential Amino Acid Powders

You might also be interested in my article on how essential amino acids compare to whey protein powder in terms of helping you grow muscle cells and recover from muscle fatigue. 

Table 2. Top-Rated Essential Amino Acid Tablets  

You could also take a look at my article on how EAA supplements compare to BCAA supplements in terms of helping you develop skeletal muscle following muscle breakdown. 

Table 3. Top-Rated BCAA Powders

You might also like to check out my article comparing BCAA supplements in pill form and powder form. 

Table 4. Top-Rated BCAA Tablets

My article on the best time to take BCAAs for muscle gain might also be of interest. 

Do Amino Acids Boost Muscle Growth?

In a study examining the effects of EAA supplementation during the initial phase of a heavy-load training programme, 29 young men were randomly divided into either a placebo group or an EAA group for 12 weeks (Vieillevoye et al., 2010). Although both groups saw significant increases in muscle mass, the improvements were considerably greater in the group receiving the EAA supplement.

How BCAAs can help with muscle building is also discussed in my articles on the best amino acids for bodybuilders and how BCAAs compare to creatine monohydrate for building muscle. 

Do Amino Acids Promote Muscle Recovery?

In a placebo-controlled trial, athletes were given a BCAA supplement at a dosage of 0.08 g per kilogram of body weight or 0.04 per pound of body weight (approximately 7.4 grams for an 85-kg/187-lb individual), with leucine, isoleucine, and valine provided in a 2:1:1 ratio. 

The training involved performing six sets of 10 full squats at 70% of each athlete's one-rep max. 

The findings indicated that taking the BCAA supplement immediately after exercise significantly boosted recovery and lessened the perceived intensity of delayed onset muscle soreness (DOMS), especially at the 24- and 48-hour marks (Waldron et al., 2017).

You might also like my article on how supplements can help muscle tissue recover. 

Do Amino Acids Enhance Athletic Performance?

A randomised controlled trial by Markofski et al. (2019) found that combining EAA supplementation with aerobic exercise improved muscle protein synthesis and led to increased strength in adults.

You might also be interested in my articles on the benefits of BCAAs for different athletes and the best supplements for enhancing muscle strength. 

Do Amino Acids Support Lean Muscle Mass? 

Dudgeon et al. (2016) investigated the impact of combining BCAA supplementation with heavy resistance training and a calorie-restricted diet on body composition in 17 resistance-trained men. 

Over eight weeks, participants were divided into two groups: one received a daily 14-gram BCAA supplement, while the other took a carbohydrate supplement. 

The results indicated that the BCAA group maintained lean mass while reducing body fat, whereas the carbohydrate group lost both lean mass and overall body weight.

You could also check out my article on the best protein supplements for weight loss. 

Do Amino Acids Have Other Health Benefits and Are They Safe?

Research indicates that supplementing with amino acids may benefit digestive health (Zhou et al., 2008) and enhance immune system function (Bassit et al., 2000). Additionally, rodent studies suggest that such supplementation could aid in maintaining normal blood sugar levels (Doi et al., 2007). 

Rodent studies indicate that EAA supplementation could be beneficial for those with liver disease, as these amino acids are essential for protein synthesis—a process that may be compromised in liver conditions (Corsetti et al., 2011). Nonetheless, individuals with liver disease or liver failure should seek medical advice before using EAAs.

Conclusion

There's substantial scientific evidence that amino acid supplements can help bodybuilders enhance muscle growth, recovery, and strength. Additionally, they may entail benefits for overall health.  

Since you're interested in this topic, you might also like one of these articles:

• How the different amino acids in eggs compare to those in whey protein
• Creatine supplementation on a budget
• The best dietary supplements for women who lift
• The best protein powders if you want to avoid dairy products
• Increasing your protein intake with protein bars
• A beginner's guide to bodybuilding supplements

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

References

• Bassit, R. A., Sawada, L. A., Bacurau, R. F., Navarro, F., & Costa Rosa, L. F. (2000). The effect of BCAA supplementation upon the immune response of triathletes. Medicine and science in sports and exercise, 32(7), 1214–1219.
• Corsetti, G., Stacchiotti, A., Tedesco, L., D'Antona, G., Pasini, E., Dioguardi, F. S., Nisoli, E., & Rezzani, R. (2011). Essential amino acid supplementation decreases liver damage induced by chronic ethanol consumption in rats. International journal of immunopathology and pharmacology, 24(3), 611–619. https://doi.org/10.1177/039463201102400307
• Doi, M., Yamaoka, I., Nakayama, M., Sugahara, K., & Yoshizawa, F. (2007). Hypoglycemic effect of isoleucine involves increased muscle glucose uptake and whole body glucose oxidation and decreased hepatic gluconeogenesis. American journal of physiology. Endocrinology and metabolism, 292(6), E1683–E1693. https://doi.org/10.1152/ajpendo.00609.2006
• Dudgeon, W. D., Kelley, E. P., & Scheett, T. P. (2016). In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. Journal of the International Society of Sports Nutrition, 13, 1. https://doi.org/10.1186/s12970-015-0112-9
• Markofski, M. M., Jennings, K., Timmerman, K. L., Dickinson, J. M., Fry, C. S., Borack, M. S., Reidy, P. T., Deer, R. R., Randolph, A., Rasmussen, B. B., & Volpi, E. (2019). Effect of aerobic exercise training and essential amino acid supplementation for 24 weeks on physical function, body composition, and muscle metabolism in healthy, independent older adults: A randomized clinical trial. The Journal of Gerontology. Series A, Biological Sciences and Medical Sciences, 74(10), 1598–1604. https://doi.org/10.1093/gerona/gly109
• Vieillevoye, S., Poortmans, J. R., Duchateau, J., & Carpentier, A. (2010). Effects of a combined essential amino acids/carbohydrate supplementation on muscle mass, architecture and maximal strength following heavy-load training. European journal of applied physiology, 110(3), 479–488. https://doi.org/10.1007/s00421-010-1520-9
• Waldron, M., Whelan, K., Jeffries, O., Burt, D., Howe, L., & Patterson, S. D. (2017). The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Applied physiology, nutrition, and metabolism, 42(6), 630–636.
• Zhou, H., Yu, B., Gao, J., Htoo, J. K., & Chen, D. (2018). Regulation of intestinal health by branched-chain amino acids. Animal science journal = Nihon chikusan Gakkaiho, 89(1), 3–11. https://doi.org/10.1111/asj.12937