The Best Amino Acid Supplements for Muscle Growth

There's strong evidence that essential amino acid supplements can assist with building muscle (Vieillevoye et al., 2010), increasing strength (Stoppani et al., 2009), and promoting recovery (Waldron et al., 2017), exercise performance (Kephart et al., 2016), and fat loss (Stoppani et al., 2009). 

After taking a look at the top-rated essential amino acid and branch-chain amino acid (BCAA) supplements, we'll explore the research linking these dietary supplements to various fitness goals. 

The Best Amino Acid Supplements: Powders

There are three main types of amino acid supplements: those that contain all 20 essential and non-essential amino acids, those that contain all nine essential amino acids (EAAs), and those that contain BCAAs (i.e., three of the nine essential amino acids). 

The former two types are included in Table 1 (powders) and Table 2 (pills), whereas BCAAs are included in Table 3 (powders) and Table 4 (pills). You can learn more about the differences between these supplements in my article comparing EAAs and BCAAS. 

Table 1. Top-Rated Essential Amino Acid Supplements in Powder Form

You might also like my article comparing EAAs to whey protein. 

The Best Amino Acid Supplements: Pills

If you travel often and don't want to risk having your pouch of EAA powder spilling in your bag, you could consider instead getting yourself some EAA pills. 

Table 2. Top-Rated Essential Amino Acid Pills 

You might also be interested in my article on how EAAs and pre-workouts promote energy production. 

The Best BCAA Supplements: Powders

While BCAA supplements only contain three individual amino acids, these play a particularly important role in synthesising proteins within muscle cells (Garlick, 2005).  

Table 3. Top-Rated BCAA Powders

You might also like my article on the best time to take BCAAs. 

The Best BCAA Supplements: Tablets

As discussed in my article on creatine powders and tablets, the benefits of taking supplements as tablets include their convenience for on-the-go use, their precise dosage, and their longer shelf life.

Table 4. Top-Rated BCAA Tablets

If you're interested in the topic of supplement form, you might like my article on the pros and cons of BCAA pills vs powders. 

The Best Protein Supplements: Whey Protein

If you're interested in muscle building, you should ensure your protein intake is sufficient. 

According to the American College of Sports Medicine, those undertaking intense workouts should aim for 1.2–1.7 grams of protein per kilogram of body weight (or 0.5–0.8 grams per pound of body weight). 

As amino acids are the building blocks of protein, eating a complete protein (i.e., one with all nine essential amino acids), like those found in whey protein powder, is a great way of increasing your amino acid intake. 

Table 5. Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

In addition to using supplements to ensure you consume enough protein, you should eat protein-rich foods to promote muscle repair after training. If you're interested in how sports supplements compare with food sources of protein, you might like my article comparing eggs and whey protein supplements in terms of their amino acids and how much protein they have. 

The Best Protein Supplements: Plant-Based Proteins

If you'd prefer to avoid animal proteins, there's extensive evidence that, like whey proteins, plant-based proteins can promote the growth of muscle tissue (Joy et al., 2013). 

Table 6. Calories and Macronutrients per 100 Grams of Brown Rice, Pea, and Soy Proteins from Bodybuilding Warehouse, Myprotein, and Sevenhills*

To learn more about how these supplements can promote the growth of skeletal muscles, check out my article on plant and whey proteins for bodybuilding. 

EAA Supplements and Muscle Growth

In a study examining the effects of EAA supplementation during the early stages of a heavy-load training programme, 29 young male participants were split into two groups: one receiving a placebo and the other an EAA supplement for 12 weeks of training. 

The 15-gram EAA supplement was composed of 11% histidine, 10% isoleucine, 19% leucine, 15% lysine, 3% methionine, 15% phenylalanine, 15% threonine, and 12% valine. 

While both groups showed significant gains in muscle mass and strength, the improvements were more substantial in the EAA-supplemented group (Vieillevoye et al., 2010). 

Various studies on the effectiveness of EAA supplements are also discussed in my article on the best protein supplements for older adults. 

EAA Supplements and Muscle Strength

A study published in the Journal of the International Society of Sports Nutrition examined the positive effects of BCAA supplementation in 36 strength-trained men. 

The participants followed a resistance training regimen and were divided into three groups, each receiving different supplements: 14 grams of BCAAs, 28 grams of whey protein, or 28 grams of carbohydrates from a sports drink. 

The BCAA group showed significant gains in lean muscle mass and strength, surpassing the other groups in terms of skeletal muscle development, body weight increase, and body fat reduction (Stoppani et al., 2009).

If your main focus is on increasing strength, take a look at my article on the best budget creatine supplements. 

EAA Supplements and Muscle Recovery

In one placebo-controlled study, athletes received a BCAA dose of 0.087 g/kg of body weight (around 7.4 grams for someone weighing 85 kg), with leucine, isoleucine, and valine in a 2:1:1 ratio. 

The exercise protocol involved performing six sets of 10 full squats at 70% of their one-repetition maximum (1RM). 

Results showed that immediate BCAA supplementation significantly enhanced recovery and reduced perceived delayed onset muscle soreness (DOMS), particularly 24 and 48 hours post-exercise (Waldron et al., 2017).

To learn more about combating muscle damage and muscle fatigue, check out my article on the best supplements for recovery. 

EAA Supplements and Athletic Performance

A study published in Amino Acids examined the effects of BCAA supplementation on trained cyclists, who were given either a BCAA supplement or a placebo over a 10-week period, with a daily dosage of 12 grams. 

The Wingate test, which measures anaerobic power by having participants cycle at maximum effort for 30 seconds on an ergometer, was used to assess performance before and after supplementation. 

While the placebo group showed no significant changes, the BCAA group experienced a 4% increase in average power output and a remarkable 20% boost in peak power output (Kephart et al., 2016).

The fitness and health benefits of EAAs are also discussed in my article on the benefits of BCAAs for different sports. 

EAA Supplements and Weight Loss

One study examined the effects of BCAA supplementation alongside heavy resistance training and a calorie-restricted diet on body composition in 17 resistance-trained men. 

Participants were divided into two groups, receiving either a BCAA supplement (14 grams per day) or a carbohydrate (CHO) supplement for eight weeks. 

The BCAA group maintained their lean mass while losing fat, whereas the CHO group lost both lean mass and overall body mass (Dudgeon et al., 2016). 

To learn more about ensuring you get adequate protein while aiming to lose weight, check out my article on the best protein supplements for weight loss. 

EAA Supplements and Overall Health

There's evidence that amino acid supplementation may contribute to digestive health (Zhou et al., 2008) and immune system function (Bassit et al., 2000). Research with rodents also suggests that supplementation could help to maintain healthy blood sugar levels (Doi et al., 2007).  

If you're interested in this topic, you might like my article on the best protein supplements for diabetics. 

Common Questions About Amino Acid Supplementation

Q: Can EAA supplements help people with liver disease?
A: Evidence from rodents suggests that EAA supplements may benefit individuals with liver disease (Corsetti et al., 2011), as these amino acids are crucial for protein synthesis, which can be impaired in liver conditions. However, those with liver disease or liver failure should consult their healthcare provider before taking EAAs.

Q: Are the amino acids in EAA supplements the same as those in red meat?
A: Yes, EAA supplements contain proteinogenic amino acids, the same essential amino acids found in protein-rich foods like red meat. While red meat offers these amino acids as part of a balanced diet, supplements can provide a convenient source without the fat and cholesterol associated with meat.

Q: Can EAA supplements have serious side effects?
A: EAA supplements are generally safe for healthy adults when taken as directed, but they may cause issues in people with health conditions like kidney disease or insulin resistance (Yoon, 2016). While some research suggests that EAAs do not impair glucose metabolism (Woo et al., 2019), it’s essential to consult a healthcare provider if you have underlying conditions before using these supplements.

Q: How do EAA supplements compare to a healthy diet?
A: While EAA supplements can be helpful for muscle growth and recovery, especially for athletes, they should complement rather than replace a healthy diet. A balanced diet rich in organic compounds from whole foods provides additional nutrients that supplements alone can't offer.

Q: How do I choose a high-quality EAA supplement?
A: Look for third-party testing from supplement companies to ensure quality and safety. This ensures that the product is free from contaminants and accurately labelled.

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.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

References

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• 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
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• Kephart, W. C., Wachs, T. D., Thompson, R. Mac, Mobley, C. B., Fox, C. D., Mcdonald, J. R., … Ferguson, B. S. (2016). Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists. Amino Acids, 48(3), 779–789.
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