{"id":22,"date":"2025-01-28T15:36:00","date_gmt":"2025-01-28T15:36:00","guid":{"rendered":""},"modified":"2025-10-08T08:01:43","modified_gmt":"2025-10-08T08:01:43","slug":"eaa-supplement-dosage","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=22","title":{"rendered":"EAA supplement dosage"},"content":{"rendered":"

 <\/p>\n

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As
\nusual, there is a wide range of studies on this subject. The experimental
\ndesigns are different, the subjects’ backgrounds vary, the dosage and timing
\nchange, just to name a few. However, in this post I will try to summarize and
\ngeneralize the recommended dosage amounts for essential amino acids (EAA) taken
\nas a supplement. So, there are nine of these: histidine, isoleucine, leucine,
\nlysine, methionine, phenylalanine, threonine, tryptophan and valine. The
\nnecessity of all these has been known for about 100 years (Bradford &;
\nSchmidt, 1931).<\/span><\/p>\n

In
\nyoung adults of normal weight, negative energy deficit usually causes loss of
\nmuscle mass, i.e. catabolism (Murphy et al. 2018, Friedl et al. 1994), but e.g.
\nVolpi et al. (1998) have shown that ingestion of EAA could reduce muscle
\ncatabolism.\u00a0 <\/span>As a mechanism of action, it
\nhas been suggested that during energy deficiency it would improve muscle
\nprotein synthesis, i.e. protein building (Carbone et al., 2019). So what amount
\nwould be enough? Or what is too much? I try my best to consider these questions based on
\nresearch.<\/span><\/p>\n

A
\n15 g dose of mixed EAA, either as a single dose or divided into four every 45
\nminutes, was administered by Mitchell et al. (2015) as an object of study. In
\nthis study, maximizing muscle protein synthesis was not achieved at this dose.
\nNegro et al. A 2019 study shows that in healthy elderly subjects, an EAA-based
\n12-week dietary supplement would not be effective in at least improving muscle
\nfatigue, but could nevertheless have a positive effect on muscle mass and
\nstrength. In the study, the mixture contained more than just EAA. It included
\ncreatine, vitamin D and alpha lipoic acid (ALA) and coenzyme Q10. The test
\nsubjects took the supplement twice a day. A single dose contained 5000 mg EAA
\n(L-leucine 1400 mg, L-phenylalanine 600 mg, mg L-lysine, 700 mg, L-isoleucine
\n670 mg, L-valine 700 mg, L-threonine 450 mg, L-methionine 290 mg and
\nL-tryptophan 190 mg), creatine (creatine citrate) 1500 mg, vitamin D 1000 UI,
\nALA 300 mg, CoQ10 50 mg and Resveratrol 50 mg. What, then, was EAA’s role in
\nthe study results, and what were these other ingredients? It is unlikely that
\nthis study will allow direct conclusions to be drawn on the EAA alone. Much
\nresearched and perhaps the most well-known of these is creatine, so later I
\nwill write more about the lesser-known ALA and its possible effects on muscle
\ngrowth, strength, training and recovery. <\/span><\/p>\n

Negro
\net al. However, based on the literature review (2024), clear indicative dosages
\nare seen for different patient groups. According to them, 15-20 g, or 0.15-0.6
\ng\/kg body weight, of EAA once or more per day for one week before and for
\nseveral weeks after surgery could be recommended for postoperative
\nrehabilitation. The purpose here would be to prevent the deterioration of
\nmuscle function caused by bed rest. For cancer patients, their recommendation
\nwas 8-14 g per day, or 0.13-0.17 g per kilogram of body weight, for eight
\nweeks. For ICU patients, the recommendation would be at least 1.2 g of protein
\nper kilogram of body weight per day (20% BCA). <\/span><\/p>\n

Park
\net al. et al. (2020) state that EAA combined with whey protein is highly
\nanabolic compared to whey protein alone with a dose-dependent response. In this
\nstudy, the EAA increase was either 6.3 g or 12.6 g. The whey protein supplement
\ncontained a total of 12.6 g of protein. Ferrandon et al. et al. (2023) also
\ncommented on the differences between whey protein and EAA in their review. In
\nterms of dosage, the review highlighted the realisation of muscle protein
\nsynthesis at relatively low doses (1.5\u20133.0 g). It would seem to be reaching the
\nso-called “Cold War”. plateau, i.e. the plateau at approximately
\n15-18 g. They also pointed out that consuming free-form EAA stimulates
\nsynthesis more than an equivalent amount of protein alone. In the review, one
\ncan also find the conclusion that during a calorie deficit it would be
\nnecessary to meet the EAA requirements of the whole body in order to maintain
\nthe anabolic sensitivity of skeletal muscle. In other words, when calories are
\nless than necessary, it would be beneficial to use EAA supplements to safeguard
\namino acids. Likewise, Wilkinson et al. et al. (2018) investigated the effects
\nof leucine-enriched EAA supplements (1.5 g or 6 g) and compared them to
\ningestion of a 40 g whey protein supplement. The study was conducted on older
\nwomen. In summary, the study concluded that the role of leucine had been found
\nto be more important than the amount of EAA. Gwin et al. et al. (2021) compared
\nthe effects of EAA amounts in subjects during resistance training during energy
\ndeficiency. The amounts were either 0.1 g\/kg body weight or 0.3 g\/kg body
\nweight EAA. Whole-body protein levels were higher at higher doses, but there
\nappeared to be no differences in protein synthesis in this study. <\/span><\/p>\n

Negro
\net al. In their study, et al. (2018) used an EAA mixture at a dose of 0.15 g\/kg
\nbody weight in conjunction with resistance training. Their findings suggested
\nthat this could prevent loss of power generation capacity and facilitate
\nrecovery. Witard et al. In turn, et al. (2014) showed with their research that
\n20 g of whey protein containing 10 g EAA would promote muscle protein
\nsynthesis. Katsanos et al. have also reached similar results. (2005), Tipton et
\nal. (1999) and Moore et al. (2009). It has been generally determined that
\n0.25-0.30 g\/kg body weight protein (i.e. 0.10-0.14 g EAA\/kg body weight) would
\nstimulate synthesis most effectively.<\/span><\/p>\n

As
\ncan be seen, it is not possible to draw general conclusions from many studies,
\nbut some guidelines can nevertheless be observed. In my opinion, it is always
\nadvisable to relate the amounts per kilogram of body weight, although with
\ncommon sense it is necessary to maintain muscle protein synthesis with a large
\nmuscle mass, for example. After surgery, one could well require more amino
\nacids compared to a person with very modest muscle mass. On the other hand,
\nweight should also take into account the amount of fat and muscle, i.e. the
\nquality of live weight. <\/span><\/p>\n

In
\nsummary, EAA amounts of 0.1 g\/kg- 0.6 g\/kg were used in the studies. On the
\nother hand, standardised amounts varied between 1.5 g and 18 g. Results had
\nbeen obtained with amounts of 0.1 g\/kg, but on the other hand, no benefit was
\nobserved at doses above 15-18 g. It is justifiable that a person with a lower
\nmuscle mass could benefit from a dose of 0.1 g\/kg, whereas a person with a more
\nrobust build would benefit from a different dose. In this case, for example, a
\nfemale weighing 50 kg would probably benefit from a dose of 5 g, while a man
\nweighing 100 kg could consume 10-15 g EAA per day, taking into account the
\nstabilization of 18 g in the results. <\/span><\/p>\n

However,
\ndietary proteins also contain essential amino acids well, so as the name
\nimplies, food supplements are only a possible addition to nutrition, and their
\nexclusive effect cannot be relied upon in one’s nutrition. Good sources of EAA
\ninclude dairy products, quinoa, soy products, legumes combined with other
\nsources of protein, meat, fish, seafood and eggs. <\/span><\/p>\n

Photo by\u00a0<\/span>Supliful – Supplements On Demand<\/a>\u00a0on\u00a0<\/span>Unsplash<\/a><\/span><\/p>\n

\u00a0References:\u00a0<\/b><\/span><\/p>\n

Bradford H & Schmidt V (1931): The history of the
\ndiscovery of the amino acids Murphy NE, Carrigan CT, Philip Karl J, Pasiakos
\nSM, Margolis LM. (2018): Threshold of energy deficit and lower-body performance
\ndeclines in military personnel: a meta-regression<\/span><\/p>\n

Carbone
\nJW, McClung JP, Pasiakos SM. <\/span>(2019): Recent advances in the characterization of
\nskeletal muscle and whole-body protein responses to dietary protein and exercise
\nduring negative energy balance. <\/span><\/p>\n

Murphy NE,
\nCarrigan CT, Karl JP, Pasiakos SM & Margolis LM (2018): Threshold of Energy
\nDeficit and Lower-Body Performance Declines in Military Personnel: A
\nMeta-Regression<\/span><\/p>\n

Ferrando AA,
\nWolfe RR, Hirsch KR, Churcha DD, Kviatkovsky SA, Robertsc MD, Stout JR ,
\nGonzalez DE, Sowinskie RJ, Kreider RB, Kerksick CM, Burdg NA, Pasiakosh SM, Ormsbee
\nMJ, Arent SM, Arcieroj PJ, Campbell BI, VanDusseldorp TA, Jagero R, Willoughbyp
\nDS, Kalman DS & Antonio J (2023): International Society of Sports Nutrition
\nPosition Stand: Effects of essential amino acid supplementation on exercise and
\nperformance<\/span><\/p>\n

Friedl KE, Moore RJ, Martinez-Lopez LE, Vogel JA,
\nAskew EW, Marchitelli LJ, Hoyt RW, & Gordon CC (1994): Lower limit of body
\nfat in healthy active men<\/span><\/p>\n

Gwin JA,
\nChurch DD, Hatch-McChesney A, Howard EE, Carrigan CT, Murphy NE, Wilson MA, Margolis
\nLM, Carbone JW, Wolfe RR, Ferrando AA & Pasiakos SM (2021): Effects of high
\nversus standard essential amino acid intakes on whole-body protein turnover and
\nmixed muscle protein synthesis during energy deficit: A randomized, crossover
\nstudy<\/span><\/p>\n

Katsanos CS,
\nKobayashi H, Sheffield-Moore M, Aarsland A & Wolfe RR (2005): Aging is
\nassociated with diminished accretion of muscle proteins after the ingestion of
\na small bolus of essential amino acids<\/span><\/p>\n

Miller SL,
\nTripton KD, Chinkes DL, Wolf SE & Wolfe RR (2003): Independent and Combined
\nEffects of Amino Acids and Glucose after Resistance Exercise<\/span><\/p>\n

Mitchell WK,
\nPhillips BE, Williams JP, Rankin D, Lund JN, Smith K & Atherton PJ (2015):
\nA Dose- rather than Delivery Profile\u2013Dependent Mechanism Regulates the
\n\u201cMuscle-Full\u201d Effect in Response to Oral Essential Amino Acid Intake in Young
\nMen<\/span><\/p>\n

Moore DR, Robinson
\nMJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA & Phillips
\nSM (2009): Ingested protein dose response of muscle and albumin protein synthesis
\nafter resistance exercise in young men<\/span><\/p>\n

Negro M,\u00a0Crisafulli
\nO &\u00a0\u00a0D’Antona G (2024): Effects of essential amino acid (EAA) and
\nglutamine supplementation on skeletal muscle wasting in acute, subacute, and
\npostacute conditions<\/span><\/p>\n

Negro M, \u00a0<\/span>Perna S, Spadaccini D, Castelli L, Calanni L, Barbero
\nM, Cescon C, Rondanelli M & D\u2019Antona G (2019): Effects of 12 Weeks of
\nEssential Amino Acids (EAA)-Based Multi-Ingredient Nutritional Supplementation
\non Muscle Mass, Muscle Strength, Muscle Power and Fatigue in Healthy Elderly
\nSubjects: A Randomized Controlled Double-Blind Study<\/span><\/p>\n

Negro M, Segreto
\nV, Barbero M, Cescon C, Castelli L, Calanni L & D\u2019Antona G (2018):
\nEssential Amino Acids (EAA) Mixture Supplementation: Effects of an Acute
\nAdministration Protocol on Myoelectric Manifestations of Fatigue in the Biceps
\nBrachii After Resistance Exercise<\/span><\/p>\n

Park S,
\nChurch DD, Azhar G, Schutzler SE,. Ferrando AA & Wolfe RR (2020): Anabolic
\nresponse to essential amino acidplus whey protein composition is greaterthan
\nwhey protein alone in young healthyadults<\/span><\/p>\n

Tipton KD,
\nGurkin BE, Matin S & Wolfe RR (1999): Nonessential amino acids are not
\nnecessary to stimulate net muscle protein synthesis in healthy volunteers<\/span><\/p>\n

Volpi E,
\nFerrando AA, Yeckel CW, Tipton KD, Wolfe RR. <\/span>(1998): Exogenous
\namino acids stimulate net muscle protein synthesis in the elderly<\/span><\/p>\n

Wilkinson DJ,
\nBukhari SSI, Phillips BE, Limb MC, Cegielski J, Brook MS, Rankin D, Mitchell WK,
\nKobayashi H, Williams JP, Lund J, Greenhaff PL, Smith K, Atherton PJ (2018):
\nEffects of leucine-enriched essential amino acid and whey protein bolus dosing
\nupon skeletal muscle protein synthesis at rest and after exercise in older
\nwomen<\/span><\/p>\n

Witard OC,
\nJackman SR, Breen L, Smith K, Selby A & Tipton KD (2014): Myofibrillar
\nmuscle protein synthesis rates subsequent to a meal in response to increasing
\ndoses of whey protein at rest and after resistance exercise<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

  As usual, there is a wide range of studies on this subject. The experimental designs are different, the subjects’ […]<\/p>\n","protected":false},"author":1,"featured_media":58,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[119,120,121,72,73,75,77,105],"class_list":["post-22","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-bcaa","tag-dosageeaa","tag-eaa","tag-gym","tag-hypertrophy","tag-muscle-growth","tag-strength-training","tag-supplements"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/22","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=22"}],"version-history":[{"count":4,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/22\/revisions"}],"predecessor-version":[{"id":140,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/22\/revisions\/140"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/media\/58"}],"wp:attachment":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=22"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=22"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=22"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}