Looking to build muscle, lose fat, and improve your workouts? Science has your back! A new study published in the Journal of Exercise and Nutrition by Cook and colleagues shows that taking an essential amino acid (EAA) supplement while doing resistance training can significantly enhance body composition and performance.
What Did the Study Find?
Researchers tracked adults over a 10-week resistance training program, with participants taking a daily EAA supplement. The results? More lean muscle, less fat, and stronger performance in the gym!
- More Lean Muscle: Participants gained an average of 1.1 kg of lean mass.
- Less Fat: They lost about 0.9 kg of total fat, including visceral fat.
- Bigger Strength Gains: Upper body strength increased by 18%, while lower body strength shot up by 40%.
- Better Endurance: Muscular endurance (reps to failure) improved by 75%.
- Faster Recovery: Participants reported feeling less stress and better recovery throughout the program.
Why Do Essential Amino Acids Matter?
Your body needs essential amino acids to build and repair muscle, but it can’t produce them on its own. You can get EAAs from foods like eggs, meat, and fish, but this study shows that a precise supplement can give you an extra edge—especially when paired with resistance training.
How Can You Apply This to Your Workouts?
If you’re lifting weights, using resistance bands, or doing bodyweight strength exercises, try adding an EAA supplement to your routine. According to this study, it could help you:
- Gain muscle more efficiently
- Burn fat while maintaining lean mass
- Increase your strength and endurance
- Recover faster from tough workouts
The Takeaway
Want better results from your training? Science suggests that resistance training + essential amino acids is a winning combo. Whether you’re a weekend warrior or a serious lifter, fueling your body right can make all the difference.
Interested in reading the full study? Check out “A Dietary Supplement Containing Essential Amino Acids in Combination with Resistance Training Improves Body Composition and Physical Performance Parameters in Generally Healthy Adults: A Pragmatic Single Arm Study” by Cook et al. in the Journal of Exercise and Nutrition (2025).