Compare amino acid supplements on what each serving actually contains: grams of BCAAs or essential amino acids, glutamine or HMB, the electrolytes and sugar in hydration mixes, and the cost per serving. Most of these products are optional extras to the protein you already eat, and the evidence for some of them is weaker than the marketing suggests, so we show you both.
BCAAs · EAAs · Glutamine · HMB · Electrolytes · Recovery blends · Post-workout · Muscle & joint · ZMA & night-time
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What are amino acids?
Amino acids are the building blocks of protein. Nine of them are called essential amino acids (EAAs) because your body can't make them, so they have to come from food; a 2017 review in the Journal of the International Society of Sports Nutrition explains that muscle protein synthesis needs all nine essential amino acids to be available.
Three of the nine, leucine, isoleucine and valine, are called branched-chain amino acids (BCAAs). Glutamine is a non-essential amino acid, and HMB (beta-hydroxy beta-methylbutyrate) is made in the body from leucine.
Do you need amino acid supplements?
Most people don't: protein foods and protein powder already contain every amino acid. The British Dietetic Association says a varied, well-balanced diet should provide the nutrients and energy required for sport, and that strength and endurance athletes need about 1.4 to 2.0g of protein per kg of body weight a day.
If you already reach that from food or protein powder, a separate amino acid product mainly adds convenience, flavour or a drink to sip while training. Our guide to what supplements you actually need covers this in more detail.
What's the difference between BCAAs, EAAs, glutamine and HMB?
They contain different things: BCAAs are three amino acids, EAAs are all nine essential ones, glutamine is a single non-essential amino acid, and HMB is a compound made from leucine. Protein powder contains all of the amino acids together.
| Product type | What's in it | Compare on | Browse |
|---|---|---|---|
| BCAAs | Leucine, isoleucine, valine | Grams of BCAAs and ratio per serving | BCAAs |
| EAAs | All nine essential amino acids | Grams of EAAs and leucine per serving | EAAs |
| Glutamine | L-glutamine | Grams per serving, cost per 5g | Glutamine |
| HMB | Calcium HMB or free-acid HMB | Grams of HMB per daily dose | HMB |
| Protein powder | All amino acids, as whole protein | Cost per 25g of protein | Protein |
Are BCAAs worth it?
The evidence for BCAAs on their own is weak if you already eat enough protein. The 2017 review concluded that dietary BCAA supplements alone do not promote muscle anabolism (muscle building), because the other six essential amino acids are missing.
A 2026 review of amino acid supplements also found that, with enough protein and energy in the diet, BCAA supplementation has little or no effect on gains in muscle mass and strength. "Where evidence is limited or inconclusive, we should say so openly," says Andy Arshad, who runs SupplementHQ. See our BCAA and EAA pages for more.
Does glutamine do anything for healthy people who train?
The evidence is limited. A 2019 review of studies in healthy people found that glutamine supplementation seems to have limited effects on physical performance, although some studies reported changes in blood markers, and the authors called for more research.
Glutamine is also found in protein foods. If you're comparing glutamine powders and capsules, compare the grams per serving and the cost per serving.
Do you need electrolytes?
Not usually for everyday exercise, but the British Dietetic Association says that after exercise you should restore hydration to replace water and salts lost in sweat, and a drink or a meal usually does that.
Electrolyte powders and tablets can be convenient for long or hot sessions. Check the salt and sugar on the label: the NHS says adults should have no more than 6g of salt a day. Browse electrolytes.
Which recovery supplements have authorised health claims?
Very few. In Great Britain, the authorised health claims list includes protein ("Protein contributes to a growth in muscle mass" and "Protein contributes to the maintenance of muscle mass", for foods that are at least a source of protein) and carbohydrate-electrolyte drinks that meet strict conditions. There are no authorised claims for BCAAs, glutamine or HMB.
So we don't say any product in this range helps you recover. Products for muscles and joints and night-time follow the same rules.
How to compare value
Work out the cost per gram of the active ingredient, not just the price per tub.
How to compare value (example figures, not real products): a £24 tub with 30 servings of 5g BCAAs costs 80p a serving and 16p per gram of BCAAs (£24 ÷ 150g). A £30 tub with 40 servings of 8g BCAAs costs 75p a serving and about 9p per gram (£30 ÷ 320g). The more expensive tub is better value per gram.
"Adding more ingredients doesn't automatically make a product more effective. Each ingredient needs a clear purpose, an appropriate dose and evidence supporting its intended use," says Andy. Our guide to reading a supplement label shows where to find the amounts.
Which amino acid supplement is best?
The best one for you depends on what's missing from your diet. If your protein intake is already enough, a separate amino acid product is optional, and a protein powder usually gives you all the amino acids at a lower cost per gram.
If you want one, compare the grams of each ingredient per serving, the cost per serving and the sugar and salt content. If you have a medical condition, take medication, or are pregnant or breastfeeding, speak to your GP or pharmacist first.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.