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Eaa6.0
EAAs – Forschung
Hilft wahrscheinlich
74 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
EAAs scheint in 9 von 10 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2000–2026 mit einer typischen Studiengröße von 42 Teilnehmenden.
Basierend auf 74 Studien · 10 Meta-Analysen · 41 RCTs · 12,632 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
9geholfen1nicht geholfen· 64 weitere ohne bewertete Effektdaten
Nach Outcome
Lean body mass & muscle growthVerstärkte Muskelproteinsynthese · Akut und kumulativ
Hilft wahrscheinlich45 Studien
Muscle strength & powerVerstärkte Muskelproteinsynthese · Akut und kumulativ
Hilft wahrscheinlich18 Studien
Therapeutic & clinical
Hilft vermutlich18 Studien
RecoverySchnellere Erholung zwischen den Trainingseinheiten · Akut
Überwiegend Mechanismus / Beobachtung15 Studien
Weight management
Überwiegend Mechanismus / Beobachtung3 Studien
Endurance & exercise performanceReduziert den Muskelabbau bei längerer körperlicher Belastung · Während der Belastung · Unterstützt die Proteinsynthese und Trainingsanpassungen · Fortlaufend
Zu wenige bewertete Studien2 Studien
Energy & fatigueLiefert Substrat für die Energieproduktion während der Belastung · Während der Belastung
Zu wenige bewertete Studien2 Studien
Cognitive function
Zu wenige bewertete Studien2 Studien
In Zahlen
Aus 43 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
80%
über Studien hinweg
Untersuchte Personen
13k
typische Studie: 42 Personen
Stärkste Designs
51
10 gepoolt, 41 randomisiert
Zeigte Nutzen
90%
9/10 Studien
Wie lange Studien liefen
1–3 Monate
5
3+ Monate
3
Untersuchte Populationen
Adults3
Young adults2
Untrained young adults2
Older adults with sarcopenia2
Aktives Forschungsgebiet
43 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
200020132026
1Muscle atrophy reduction in quadriceps femorisMeta-Analysen=903 · large study2025
Einfach gesagt: Protein and amino acid supplementation can reduce muscle atrophy in hip or knee arthroplasty patients.
Khani Y et al. · Journal of orthopaedic surgery and research (2025)
Groß Nutzen
← SchlechterKein EffektBesser →
Essential amino acids (EAA) significantly reduced muscle atrophy in quadriceps femoris muscle mass (SMD: 0.69; 95% CI: 0.44 to 0.95) and hamstring muscle mass (SMD: 1.04; 95% CI: 0.52 to 1.55).
Protein and amino acid supplementation can reduce muscle atrophy in hip or knee arthroplasty patients.
While effects on muscle strength and function are mixed, intravenous supplementation offers benefits.
2Kidney functionMeta-Analysen=1,574 · large study2022
Einfach gesagt: The very low-protein diets supplemented with nitrogen-free analogs had significantly better kidney functions results compared to the conventional low-protein diets in subjects with chronic kidney disease.
Yang W · Therapeutic apheresis and dialysis : official peer-reviewed journal of the International Society for Apheresis, the Japanese Society for Apheresis, the Japanese Society for Dialysis Therapy (2022)
The very low-protein diets supplemented with nitrogen-free analogs had significantly better kidney functions results compared to the conventional low-protein diets in subjects with chronic kidney disease.
Further studies are required to validate these findings.
3Lean body massMeta-Analysen=910 · large study2021
Einfach gesagt: A mixture of macronutrients and an intervention duration as long as 48 weeks had some significant effects on improving lean body mass of patients undergoing dialysis.
Lu Y et al. · Journal of advanced nursing (2021)
A mixture of macronutrients and an intervention duration as long as 48 weeks had some significant effects on improving lean body mass of patients undergoing dialysis.
No effect of oral nutritional supplement on muscle strength or physical performance were found but with limited evidence.
4Lean body massMeta-Analysen=596 · large study2022
Einfach gesagt: Whey protein supplementation significantly improved body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage.
Piri Damaghi M et al. · The British journal of nutrition (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Thus, we sought to perform a meta-analysis of published randomised clinical trials that examined the effect of whey protein supplementation and soya protein supplementation on body composition (lean body mass, fat mass, body mass and body fat percentage) in adults.
We found a significant increase in lean body mass after whey protein supplementation (weighted mean difference (WMD: 0·91; 95 % CI 0·15, 1·67; P = 0·019).
We observed no significant change between whey protein supplementation and body mass, fat mass and body fat percentage.
5L-carnosine concentration change during muscle growthSystematische Übersicht2024
Einfach gesagt: Understanding the mechanisms that regulate skeletal muscle mass will help in developing effective treatments for muscle weakness.
Baumert P et al. · Journal of cachexia, sarcopenia and muscle (2024)
Groß Nutzen
← SchlechterKein EffektBesser →
Likely real
Like the hypertrophy stimulation with IGF-1 in myotubes in vitro, the concentration of the dipeptide l-carnosine was decreased by 26.6% (P = 0.001) during skeletal muscle growth in vivo.
However, phosphorylated sugar (glucose-6-phosphate, fructose-6-phosphate or glucose-1-phosphate) decreased by 32.2% (P = 0.004) in the overloaded muscle in vivo while increasing in the IGF-1-stimulated myotubes in vitro.
We demonstrated that labelled carbon from [U-13C6]glucose is increasingly incorporated by ~13% (P = 0.001) into the non-essential amino acids in hypertrophying myotubes, which is accompanied by an increased depletion of media serine (P = 0.006).
6Health effects of insect consumptionSystematische Übersicht2023
Einfach gesagt: Insect protein is an adequate protein source with promising health benefits; however, further research is needed to fully understand its potential and optimise its inclusion into the human diet.
Cunha N et al. · Nutrients (2023)
The effects on inflammatory markers and microbiota composition were inconclusive and the studies did not show significant effects on appetite regulation.
Allergenicity assessments revealed a sensitisation and cross-reactivity between insect allergens and known allergens.
A partial reduction of cross-allergenicity was observed via thermal processing.
7Post-exercise rating of perceived exertionMeta-Analysen=206 · medium study2020
Einfach gesagt: Citrulline supplements significantly reduced post-exercise RPE and muscle soreness without affecting blood lactate levels.
Rhim HC et al. · Journal of sport and health science (2020)
Likely real
Citrulline supplementation significantly reduced RPE (n = 7, p = 0.03) and muscle soreness 24-h and 48-h after post-exercise (n = 7, p = 0.04; n = 6, p = 0.25, respectively).
However, citrulline supplementation did not significantly reduce muscle soreness 72-h post-exercise (n = 4, p = 0.62) or lower blood lactate levels (n = 8, p = 0.17).
8Muscle strength and performance measuresSystematische Übersichtn=167 · medium study2020
Einfach gesagt: The limited quality of the studies makes firm conclusions difficult, however protein and/or EAA supplementation may improve important outcome measures related to sarcopenia.
Nichols S et al. · European journal of nutrition (2020)
The limited quality of the studies makes firm conclusions difficult, however protein and/or EAA supplementation may improve important outcome measures related to sarcopenia.
High-quality randomised controlled studies are needed.
9Physical function outcomesSystematische Übersicht2022
Einfach gesagt: Physical function was also influenced by beef and nutrients found in beef.
Hawley AL et al. · Meat science (2022)
Physical function was also influenced by beef and nutrients found in beef.
Eight of the studies found focused on specific nutrients found in beef, and not beef itself in older adults with one or more chronic diseases.
This study identified a need for further research regarding the effect of beef and nutrients found in beef on defined functional outcomes of wellbeing in healthy adults ≥50 years of age.
10Mood and emotional functioning improvementSystematische Übersicht2021
Einfach gesagt: In order to estimate the optimum amount of TRP intake more accurately, further studies need to be conducted with more appropriate settings of intake period, intake frequency, and intake method.
Kikuchi AM et al. · Journal of dietary supplements (2021)
This suggests that TRP intake may be an effective approach to decrease anxiety and increase positive mood in healthy individuals.
On the other hand, the effectiveness of TRP for aggressive feelings was not recognized.
Reviewing these 11 RCTs, we concluded that taking 0.14-3 g of TRP per day in addition to the usual meal can be expected to improve the mood of healthy individuals.
11Appendiceal/skeletal muscle mass maintenanceSystematische Übersichtn=16 · very small study2023
Hernández-Lepe MA et al. · Nutrients (2023)
A total of 16 studies met the inclusion criteria and were included in this systematic review.
Regular resistance exercise together with daily essential amino acids or whey protein and vitamin D supplementation improve the maintenance or gains in appendiceal/skeletal muscle mass and total lean mass in sarcopenic older adults.
The data suggest a synergistic effect not only on the primary outcome, but also on other variables such as strength, speed, stability, and other indicators of quality of life.
13Muscle mass and muscle functionSystematische Übersichtn=17 · very small study2017
Einfach gesagt: Physical exercise has a positive impact on muscle mass and muscle function in healthy subjects aged 60 years and older.
Beaudart C et al. · Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA (2017)
In 79% of the studies (27/34 RCTs), muscle mass increased with exercise but an additional effect of nutrition was only found in 8 RCTs (23.5%).
Muscle strength increased in 82.8% of the studies (29/35 RCTs) following exercise intervention, and dietary supplementation showed additional benefits in only a small number of studies (8/35 RCTS, 22.8%).
Finally, the majority of studies showed an increase of physical performance following exercise intervention (26/28 RCTs, 92.8%) but interaction with nutrition supplementation was only found in 14.3% of these studies (4/28 RCTs).
14Muscle mass improvement with leucineMeta-Analysen=15 · very small study2021
Einfach gesagt: Best evidence is available to recommend leucine, because it has a significant effect on muscle mass in elderly people with sarcopenia.
Gielen E et al. · Nutrition reviews (2021)
Best evidence is available to recommend leucine, because it has a significant effect on muscle mass in elderly people with sarcopenia.
Protein supplementation on top of resistance training is recommended to increase muscle mass and strength, in particular for obese persons and for ≥ 24 weeks.
Effects on sarcopenia as a construct were not reported in the included reviews.
Einfach gesagt: Overall, this review supports a shift from calorie-centered nutrition toward a signal-based, quality-oriented approach, based on personalized needs, that integrates metabolic status, protein quality, and AA signaling to preserve lean body mass and improve clinical outcomes.
Corsetti G, Pasini E. · Nutrients (2026)
Energy provision alone is insufficient to prevent muscle loss when EAA availability is inadequate, while high protein intake without sufficient energy fails to sustain anabolism due to anabolic resistance.
Evidence indicates that protein quality and the balanced availability of all EAAs are more critical for lean mass preservation than total caloric intake alone.
Strategies based solely on calorie provision or protein quantity are therefore limited, whereas targeted EAA supplementation may partially overcome anabolic resistance in selected hypercatabolic conditions.
Kamalakannan M et al. · Journal of the science of food and agriculture (2026)
Moreover, regulatory inconsistencies across global food safety frameworks complicate the commercialization process.
Additionally, evaluating their role in muscle protein synthesis, endurance enhancement, and post-exercise recovery will determine their efficacy as sustainable alternatives in strength- and muscle-building regimens.
This review explores the nutritional composition of edible insects, their environmental benefits, and their potential health risks.
Einfach gesagt: This review examines the interplay between EAAs and CD pathogenesis, highlighting their roles in immune modulation, gut barrier maintenance, systemic metabolic effects, and potential as disease biomarkers.
Bakhtiari S et al. · Critical reviews in clinical laboratory sciences (2026)
EAA imbalances may serve as biomarkers for disease activity, severity, and treatment response.
Altered plasma and fecal amino acid profiles correlate with disease progression, offering diagnostic and monitoring potential.
Addressing EAA deficiencies through targeted supplementation or dietary interventions could enhance intestinal healing, mitigate complications, and improve outcomes beyond a gluten-free diet (GFD).
20Systematische Übersichtn=4,093 · very large study2026
Einfach gesagt: Nutritional impacts vary across life stages, but clinical evidence remains limited, particularly for pregnant and lactating women, highlighting the need for further research.
Mahaman Mousbahou A, Lozé L, Moinard C, Demeilliers C, Couturier K. · Critical reviews in food science and nutrition (2026)
In females of childbearing age (18-30 y/o), fortifying maize porridge with insect flour (cricket and mealworm) slightly reduced iron absorption.
While insect flours (e.g., cricket, mealworm) are rich in iron (e.g., 7-9 mg/100g), their bioavailability appears to be reduced due to chitin-related inhibition.
Among infants (6-18 months old), daily supplementation with a caterpillar-based meal was associated with reduced prevalence of anemia, suggesting that total iron content may compensate for lower absorption efficiency in some contexts.