20-serving powder with all 9 essential amino acids (Amino9), L-citrulline malate, taurine, and coconut water. Mix 1 scoop with 12 oz water during workouts to support muscle protein synthesis and recovery. Stim-free, vegan, available in Pineapple or Blackberry Lemonade.
Multiple RCTs show that EAA supplementation increases muscle protein synthesis and lean mass gain, particularly when combined with resistance training or in older adults at risk of sarcopenia. Meta-analyses confirm modest but consistent benefits for muscle accretion and strength. The mechanism is well-established and the human trial evidence is solid, though absolute gains are modest and whole-protein sources (whey, meat) appear roughly equivalent.
Essential amino acids (EAAs) are the nine amino acids the body cannot synthesize and must obtain from diet (leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine). They serve as building blocks for protein synthesis, activate mTOR (mechanistic target of rapamycin) signaling for muscle protein synthesis, and support neurotransmitter and immune function. Leucine in particular acts as a trigger for muscle protein anabolism.
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Randomized trial
“PURPOSE: Critically low skeletal muscle mass and strength, observed in 20% of people with chronic heart failure (CHF), reduces functional capacity, quality of life (QoL) and survival.”
“BACKGROUND: Weight loss is key to treatment of older adults with obesity and type 2 diabetes, but also a risk for muscle mass loss.”
“CONTEXT: Sarcopenia is a progressive and generalized skeletal muscle disorder associated with an increased risk of adverse outcomes such as falls, disability, and death.”
“BACKGROUND AND OBJECTIVE: Resistance training is the cornerstone of sarcopenia management.”
EAA blends are not superior to complete protein sources (whey, eggs, meat) when total protein intake is adequate. Benefits are most pronounced in older adults, those in caloric deficit, or during resistance training; sedentary individuals see minimal gain. Cost per gram of amino acid is typically higher than whole-food protein. Some trials are small or industry-sponsored. Timing relative to training matters less than total daily protein intake.
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