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Build More Muscle, Even While in a Calorie Deficit?! The Whey + EAAs Combo You Need to Try 💥 🏋️‍♂️

If you're serious about building muscle, preserving lean mass, or boosting performance, you'll want to pay close attention to a powerful nutrient combo: essential amino acids (EAAs) and whey protein. 

Recent studies have demonstrated that EAAs, especially when combined with whey, significantly increase muscle protein synthesis (MPS), which builds muscle tissue (even when calories are low).

In a recent randomized controlled trial, researchers tested the effects of EAAs combined with whey protein versus a carb-enriched version of whey protein. The findings were clear: EAAs were more effective at stimulating MPS during a caloric deficit. 

This is crucial because when you’re in an energy deficit, such as during a fat loss phase, muscle breakdown tends to increase, while protein synthesis tends to decrease. EAAs counter this by providing the building blocks needed for muscle repair and growth without the added calories from carbs.

Another study compared the anabolic effects of different protein sources during calorie restriction. After exercise, participants received either standard whey protein, EAAs plus whey, or a mixed macronutrient meal. The combo of EAAs plus whey had the greatest impact on whole-body protein balance—that is, reducing muscle breakdown while maximizing muscle synthesis. A separate 2020 study demonstrated the same thing: a balanced EAA formulation combined with whey protein is highly anabolic compared to a whey protein-based recovery product taken alone.

So why are EAAs critical for boosting your performance?

EAAs, particularly in free form or combined with whey, are rapidly absorbed and utilized by the body. Unlike carbs, which primarily restore energy, EAAs help replenish the body’s amino acid pool, which is essential for muscle repair and growth. EAAs are key for athletes, bodybuilders, and even military personnel or emergency responders, who often need to maintain muscle mass while under energy constraints.

For optimal results, I recommend adding Kion

Aminos to your routine—one of my go-to EAA supplements. I personally take at least 10 grams per day split into two 5-gram doses, but don’t be afraid to go higher (up to 40 grams/day) during intense training or calorie restriction phases. With its fast-acting absorption and comprehensive amino profile, it’s a staple in my routine (P.S.—the watermelon flavor is absolutely delicious!).

Based on these findings, here are action steps you can take to put on or preserve muscle mass:

• Incorporate EAAs post-workout: Take a serving of EAAs right after your training session, especially if you’re in a calorie deficit. This will help prevent muscle loss and boost recovery.
• Use EAAs during energy deficits: If you’re cutting calories or involved in endurance sports, use EAAs to maintain muscle and performance without adding carbs.
• Supplement consistently: Aim for a minimum of 10 grams of EAAs per day for maintenance, but consider increasing to 20–40 grams if you’re focused on muscle growth or have a high activity level.

Want to dive deeper into this topic? Check out the recent MindPump interview with Kion CEO Angelo Keely here for more information on how EAAs can support muscle growth, performance, and overall wellness.

You can also refer to these resources:

• Q&A 451: How To Build Muscle & Lose Fat At The Same Time, The Truth About “Natural Flavors,” Are Antioxidants Really Bad Post-Exercise & Much More!
• The Best Workouts, Biohacks & Supplements For Muscle Gain, Muscle Recovery, Muscle Maintenance & More!
• Can You Build Muscle On A Low Carbohydrate Diet?
• Ben Greenfield’s Entire Muscle Building Program Unveiled: Top 6 Muscle Building Workouts, Diet For Building Muscle Without Gaining Fat & The Best Supplements For Muscle Mass