EAA supplement dosage

 

As usual, there is a wide range of studies on this subject. The experimental designs are different, the subjects' backgrounds vary, the dosage and timing change, just to name a few. However, in this post I will try to summarize and generalize the recommended dosage amounts for essential amino acids (EAA) taken as a supplement. So, there are nine of these: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The necessity of all these has been known for about 100 years (Bradford &; Schmidt, 1931).

In young adults of normal weight, negative energy deficit usually causes loss of muscle mass, i.e. catabolism (Murphy et al. 2018, Friedl et al. 1994), but e.g. Volpi et al. (1998) have shown that ingestion of EAA could reduce muscle catabolism.  As a mechanism of action, it has been suggested that during energy deficiency it would improve muscle protein synthesis, i.e. protein building (Carbone et al., 2019). So what amount would be enough? Or what is too much? I try my best to consider these questions based on research.

A 15 g dose of mixed EAA, either as a single dose or divided into four every 45 minutes, was administered by Mitchell et al. (2013) as an object of study. In this study, maximizing muscle protein synthesis was not achieved at this dose. Negro et al. A 2019 study shows that in healthy elderly subjects, an EAA-based 12-week dietary supplement would not be effective in at least improving muscle fatigue, but could nevertheless have a positive effect on muscle mass and strength. In the study, the mixture contained more than just EAA. It included creatine, vitamin D and alpha lipoic acid (ALA) and coenzyme Q10. The test subjects took the supplement twice a day. A single dose contained 5000 mg EAA (L-leucine 1400 mg, L-phenylalanine 600 mg, mg L-lysine, 700 mg, L-isoleucine 670 mg, L-valine 700 mg, L-threonine 450 mg, L-methionine 290 mg and L-tryptophan 190 mg), creatine (creatine citrate) 1500 mg, vitamin D 1000 UI, ALA 300 mg, CoQ10 50 mg and Resveratrol 50 mg. What, then, was EAA's role in the study results, and what were these other ingredients? It is unlikely that this study will allow direct conclusions to be drawn on the EAA alone. Much researched and perhaps the most well-known of these is creatine, so later I will write more about the lesser-known ALA and its possible effects on muscle growth, strength, training and recovery.

Negro et al. However, based on the literature review (2024), clear indicative dosages are seen for different patient groups. According to them, 15-20 g, or 0.15-0.6 g/kg body weight, of EAA once or more per day for one week before and for several weeks after surgery could be recommended for postoperative rehabilitation. The purpose here would be to prevent the deterioration of muscle function caused by bed rest. For cancer patients, their recommendation was 8-14 g per day, or 0.13-0.17 g per kilogram of body weight, for eight weeks. For ICU patients, the recommendation would be at least 1.2 g of protein per kilogram of body weight per day (20% BCA).

Park et al. et al. (2020) state that EAA combined with whey protein is highly anabolic compared to whey protein alone with a dose-dependent response. In this study, the EAA increase was either 6.3 g or 12.6 g. The whey protein supplement contained a total of 12.6 g of protein. Ferrandon et al. et al. (2023) also commented on the differences between whey protein and EAA in their review. In terms of dosage, the review highlighted the realisation of muscle protein synthesis at relatively low doses (1.5–3.0 g). It would seem to be reaching the so-called "Cold War". plateau, i.e. the plateau at approximately 15-18 g. They also pointed out that consuming free-form EAA stimulates synthesis more than an equivalent amount of protein alone. In the review, one can also find the conclusion that during a calorie deficit it would be necessary to meet the EAA requirements of the whole body in order to maintain the anabolic sensitivity of skeletal muscle. In other words, when calories are less than necessary, it would be beneficial to use EAA supplements to safeguard amino acids. Likewise, Wilkinson et al. et al. (2018) investigated the effects of leucine-enriched EAA supplements (1.5 g or 6 g) and compared them to ingestion of a 40 g whey protein supplement. The study was conducted on older women. In summary, the study concluded that the role of leucine had been found to be more important than the amount of EAA. Gwin et al. et al. (2021) compared the effects of EAA amounts in subjects during resistance training during energy deficiency. The amounts were either 0.1 g/kg body weight or 0.3 g/kg body weight EAA. Whole-body protein levels were higher at higher doses, but there appeared to be no differences in protein synthesis in this study.

Negro et al. In their study, et al. (2018) used an EAA mixture at a dose of 0.15 g/kg body weight in conjunction with resistance training. Their findings suggested that this could prevent loss of power generation capacity and facilitate recovery. Witard et al. In turn, et al. (2014) showed with their research that 20 g of whey protein containing 10 g EAA would promote muscle protein synthesis. Katsanos et al. have also reached similar results. (2005), Tipton et al. (1999) and Moore et al. (2009). It has been generally determined that 0.25-0.30 g/kg body weight protein (i.e. 0.10-0.14 g EAA/kg body weight) would stimulate synthesis most effectively.

As can be seen, it is not possible to draw general conclusions from many studies, but some guidelines can nevertheless be observed. In my opinion, it is always advisable to relate the amounts per kilogram of body weight, although with common sense it is necessary to maintain muscle protein synthesis with a large muscle mass, for example. After surgery, one could well require more amino acids compared to a person with very modest muscle mass. On the other hand, weight should also take into account the amount of fat and muscle, i.e. the quality of live weight.

In summary, EAA amounts of 0.1 g/kg- 0.6 g/kg were used in the studies. On the other hand, standardised amounts varied between 1.5 g and 18 g. Results had been obtained with amounts of 0.1 g/kg, but on the other hand, no benefit was observed at doses above 15-18 g. It is justifiable that a person with a lower muscle mass could benefit from a dose of 0.1 g/kg, whereas a person with a more robust build would benefit from a different dose. In this case, for example, a female weighing 50 kg would probably benefit from a dose of 5 g, while a man weighing 100 kg could consume 10-15 g EAA per day, taking into account the stabilization of 18 g in the results.

However, dietary proteins also contain essential amino acids well, so as the name implies, food supplements are only a possible addition to nutrition, and their exclusive effect cannot be relied upon in one's nutrition. Good sources of EAA include dairy products, quinoa, soy products, legumes combined with other sources of protein, meat, fish, seafood and eggs.

Photo by Supliful - Supplements On Demand on Unsplash

 References: 

Bradford H & Schmidt V (1931): The history of the discovery of the amino acids Murphy NE, Carrigan CT, Philip Karl J, Pasiakos SM, Margolis LM. (2018): Threshold of energy deficit and lower-body performance declines in military personnel: a meta-regression

Carbone JW, McClung JP, Pasiakos SM. (2019): Recent advances in the characterization of skeletal muscle and whole-body protein responses to dietary protein and exercise during negative energy balance.

Murphy NE, Carrigan CT, Karl JP, Pasiakos SM & Margolis LM (2018): Threshold of Energy Deficit and Lower-Body Performance Declines in Military Personnel: A Meta-Regression

Ferrando AA, Wolfe RR, Hirsch KR, Churcha DD, Kviatkovsky SA, Robertsc MD, Stout JR , Gonzalez DE, Sowinskie RJ, Kreider RB, Kerksick CM, Burdg NA, Pasiakosh SM, Ormsbee MJ, Arent SM, Arcieroj PJ, Campbell BI, VanDusseldorp TA, Jagero R, Willoughbyp DS, Kalman DS & Antonio J (2023): International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance

Friedl KE, Moore RJ, Martinez-Lopez LE, Vogel JA, Askew EW, Marchitelli LJ, Hoyt RW, & Gordon CC (1994): Lower limit of body fat in healthy active men

Gwin JA, Church DD, Hatch-McChesney A, Howard EE, Carrigan CT, Murphy NE, Wilson MA, Margolis LM, Carbone JW, Wolfe RR, Ferrando AA & Pasiakos SM (2021): Effects of high versus standard essential amino acid intakes on whole-body protein turnover and mixed muscle protein synthesis during energy deficit: A randomized, crossover study

Katsanos CS, Kobayashi H, Sheffield-Moore M, Aarsland A & Wolfe RR (2005): Aging is associated with diminished accretion of muscle proteins after the ingestion of a small bolus of essential amino acids

Miller SL, Tripton KD, Chinkes DL, Wolf SE & Wolfe RR (2003): Independent and Combined Effects of Amino Acids and Glucose after Resistance Exercise

Mitchell WK, Phillips BE, Williams JP, Rankin D, Lund JN, Smith K & Atherton PJ (2015): A Dose- rather than Delivery Profile–Dependent Mechanism Regulates the “Muscle-Full” Effect in Response to Oral Essential Amino Acid Intake in Young Men

Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA & Phillips SM (2009): Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men

Negro M, Crisafulli O &  D'Antona G (2024): Effects of essential amino acid (EAA) and glutamine supplementation on skeletal muscle wasting in acute, subacute, and postacute conditions

Negro M,  Perna S, Spadaccini D, Castelli L, Calanni L, Barbero M, Cescon C, Rondanelli M & D’Antona G (2019): Effects of 12 Weeks of Essential Amino Acids (EAA)-Based Multi-Ingredient Nutritional Supplementation on Muscle Mass, Muscle Strength, Muscle Power and Fatigue in Healthy Elderly Subjects: A Randomized Controlled Double-Blind Study

Negro M, Segreto V, Barbero M, Cescon C, Castelli L, Calanni L & D’Antona G (2018): Essential Amino Acids (EAA) Mixture Supplementation: Effects of an Acute Administration Protocol on Myoelectric Manifestations of Fatigue in the Biceps Brachii After Resistance Exercise

Park S, Church DD, Azhar G, Schutzler SE,. Ferrando AA & Wolfe RR (2020): Anabolic response to essential amino acidplus whey protein composition is greaterthan whey protein alone in young healthyadults

Tipton KD, Gurkin BE, Matin S & Wolfe RR (1999): Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers

Volpi E, Ferrando AA, Yeckel CW, Tipton KD, Wolfe RR. (1998): Exogenous amino acids stimulate net muscle protein synthesis in the elderly

Wilkinson DJ, Bukhari SSI, Phillips BE, Limb MC, Cegielski J, Brook MS, Rankin D, Mitchell WK, Kobayashi H, Williams JP, Lund J, Greenhaff PL, Smith K, Atherton PJ (2018): Effects of leucine-enriched essential amino acid and whey protein bolus dosing upon skeletal muscle protein synthesis at rest and after exercise in older women

Witard OC, Jackman SR, Breen L, Smith K, Selby A & Tipton KD (2014): Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise