Adding one of the best EAA supplements to your fitness arsenal can help you take your training and recovery to the next level. However, finding the right supplement for your diet isn't always easy.
Fortunately, we've put together a list of top picks for EAAs which, like some of the best BCAA supplements, are perhaps more popular than ever among gym-goers and athletes as they've been linked to improving strength and performance.
However, while BCAA supplements contain just the three branched-chain amino acids, these being leucine, isoleucine, and valine, EAA supplements typically contain all nine essential amino acids we need to consume as part of our diet.
Some of the best foods for protein and protein powders are good for making sure you get all the essential amino acids as they're what's known as "complete proteins". However, if you want an extra boost, then we'd suggest giving EAAs some consideration.
Whether you're looking for some EAA capsules, like these Optimum Nutrition Superior Aminos, or something powdered instead, like this GHOST Amino supplement, we've got you covered right here.
We've also answered some of the most commonly asked questions surrounding EAA supplements to help you get your head around whether or not you need them. Before that though, let's get into our list...
Best EAA supplement
- Optimum Nutrition Superior Amino
- GHOST Amino
- Nutricost EAA Powder
- Triquetra Health Plant Aminos
- NutraBio Intra Blast
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+ 51. Optimum Nutrition Superior Amino
Best EAA supplement capsules
Optimum Nutrition is known for its wide range of supplements. However, we're interested in its Superior Amino capsules for this list in particular, especially as it clearly showcases the brand's expertise in the field.
Each tablet contains 2.2g of 18 different amino acids, including the nine essentials, to supplement your daily intake and support your recovery and performance during training.
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Optimum Nutrition recommends taking two capsules a day, one before training and one after, to reap maximum benefit. As the container contains 160 tablets in total, this means you're getting a solid 80-day supply.
If you find two capsules are too much though, you can always drop to one a day. Ultimately, you can tailor your dosage to suit your specific needs whilst the tablets themselves are likely to be quick and easy to consume.
click to enlarge + 52. GHOST Amino
Best EAA supplement powder
If you'd rather take EAAs in powdered form, then this GHOST Amino supplement is definitely worth checking out in our opinion.
The blend features 10g of the nine essential amino acids, including 4.5g of BCAAs, and comes in a variety of flavours which include blue raspberry, mango, and sour green apple.
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The powder also contains organic raw coconut water, taurine, and Aquamin to support hydration and absorption during your training sessions. This is because taurine, for example, is said to maintain the electrolyte balance in your cells, something we go into in more detail in our list of the best taurine supplements.
It's also worth noting it's free from GMO and soy, plus is completely vegan-friendly, so should suit a wider variety of dietary requirements.
click to enlarge + 53. Nutricost EAA Powder
Best budget EAA supplement
If you're looking for a more budget-friendly powered option, then Nutricost EAA Powder might be the right supplement choice for you.
Each serving provides 8g of essential amino acids, including a balanced 2:1:1 ratio of BCAAs, known to be the ideal ratio for promoting protein synthesis.
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Moreover, each container contains a total of 30 servings and is available in several flavours, such as fruit punch, peach mango, and blue raspberry, as highlighted here.
Once again, it's important to note that this EAA supplement is both GMO-free and gluten-free, and it's suitable for vegetarians, making it a versatile and inclusive option suitable for various dietary requirements.
click to enlarge + 54. Triquetra Health Plant Aminos
Best vegan EAA supplement
When it comes to dietary needs, consider exploring Triquetra Health Plant Aminos if you're seeking vegan EAA tablets.
They not only cater to vegans but are also gluten-free, GMO-free, and soy-free. Notably, Triquetra Health takes pride in its natural approach – crafting the tablets from organic spirulina and chlorella rather than processing them in a lab.
Read More: Best vegan protein powders
Also, these amino acid-rich tablets are said to exhibit a fourfold increase in absorption rates compared to amino acids derived from whey or soy.
Containing a total of 18 amino acids, including the crucial nine essentials, each container provides 360 tablets. This generous supply should more than suffice if you're considering trying EAAs for the first time.
click to enlarge + 55. NutraBio Intra Blast
Best-tasting EAA supplement
Although taste is subjective, we feel the variety of NutraBio Intra Blast flavours on offer makes it one of the best flavoured EAA supplements on the market.
Flavours include but are not limited to, blueberry lemonade, cherry limeade, sweet tea, and strawberry lemon bomb as featured above. This is an impressive selection that should work well when mixed with your creatine, for instance, to support your training diet.
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Moreover, you get 20g of the nine essential amino acids per serving to seriously boost your EAA intake. The blend also contains 2.8g of hydration optimisers such as taurine and several electrolytes to help maintain the balance of water in your muscles.
Ultimately, this EAA powder looks to be well worth considering if you're after a flavoured blend to supplement your essential amino acid intake.
Frequently asked questions (FAQs)
EAAs, as well as supplements in general, tend to come with loads of questions. Don't worry though because we've cleared up some of the most typically asked queries right here.
What do EAA supplements do?
As touched on, EAA supplements typically contain the nine essential amino acids we need to consume through our diet to complete the set of 20 amino acids needed for regular bodily function.
Each one performs a number of jobs in our bodies. For instance, methionine, one of the essential amino acids, is said to play an important role in metabolism and detoxification.
With this in mind, why take EAA supplements for training? Well, several studies have shown that they can alleviate fatigue, improve athletic performance, and stimulate muscle recovery after exercise.
For instance, research by Waldron et al. found participants who took EAAs, specifically BCAA supplements at a dose of 0.087g per kg of body mass, had an improved performance and an increased rate of recovery during hypertrophy-based training sessions compared with those who took a placebo.
EAAs may also improve your mood. This is because tryptophan, another essential amino acid, is necessary for the production of serotonin which regulates our mood.
One study by Kikuchi et al. supports this as the researchers found taking 0.14-3g of tryptophan a day improved the overall mood of healthy individuals.
Are EAA or BCAA supplements better?
The question of whether BCAA or EAA supplements are more effective for muscle growth and recovery doesn't have a clear-cut answer due to the abundance of available information supporting both options.
One study conducted by Jackman et al. revealed that consuming 5.6g of BCAAs after strength training resulted in a noteworthy 22% increase in muscle protein synthesis compared to a placebo.
However, another study conducted by Wolfe suggests that BCAAs alone may not be sufficient to stimulate muscle protein synthesis. According to Wolfe, a plentiful supply of all essential amino acids is necessary to observe significant effects.
Considering these findings, it appears that EAA supplements might offer slightly more benefits. However, determining which option is superior ultimately depends on individual preferences.
When should you take EAA supplements?
Modern Sports Nutrition suggests that EAA supplements can be taken before, during, or after training depending on the time that suits you best.
That said, as EAAs are linked to post-workout recovery, consuming them after training seems like a logical choice. However, taking EAAs between meals may also be beneficial to promote protein synthesis throughout your day.
There is research by Tipton et al. though which found net muscle protein synthesis improved when taking EAA supplements before resistance training because of an increase in muscle protein synthesis as a result of increased delivery of amino acids.
As a result, it would seem that you can take EAA supplements at any point in the day; however, before training appears to be one of the most beneficial times if it suits you.
Can you take EAA supplements every day?
MyProtein suggests that taking EAA supplements at dosages ranging from 10-15g every day is generally acceptable. The ideal time to consume EAAs might be before a workout, as previously mentioned, but it is ultimately up to personal preference.
So, consuming EAAs is typically safe, as long as there are no known digestive issues with specific amino acids.
Can you combine EAA supplements with other supplements?
Yes, in many cases, it is safe to combine EAA supplements with other supplements. However, it's important to be cautious and consider the specific combination of supplements you're planning to take.
For example, certain supplements may interact with each other or the medications you're taking. High doses of certain minerals (e.g., calcium, iron, zinc), for instance, can interfere with the absorption of other minerals. It's important to research potential interactions or consult with a healthcare professional to ensure there are no negative effects or reduced effectiveness.
Also, make sure you pay attention to how your body responds to the combination of supplements. If you experience any adverse effects or unexpected reactions, discontinue use and consult with a healthcare professional. Make sure you consider your goals here. Determine why you are taking each supplement and whether they align with your health and fitness targets.
Remember, everyone's body is unique, and individual responses to supplement combinations may vary. It's always best to seek professional advice to ensure the safe and effective use of supplements.
Are EAA supplements suitable for vegans and vegetarians?
Most EAA supplements are suitable for vegans and vegetarians. Essential amino acids can be derived from both plant and animal sources, which means EAA supplements can also be made to suit plant-based diets.
However, it's important to read the product labels and ingredient lists to ensure that the EAA supplement you choose is suitable for your specific dietary preferences. If you have any concerns or questions, you may be able to contact the company to double-check depending on where you're buying the supplement from. Generally, though, EAA supplements are suitable for vegans and vegetarians.
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