In this episode of the Iron Sights Podcast, I sit down with Red Dot Fitness nutrition coach Steven Brenna to talk about essential amino acids (EAAs) and what role they actually play in muscle, performance, and long-term health.

We break down what the research says, what it doesn’t, and how EAAs compare to BCAAs—without getting lost in the weeds. If you’re training hard, trying to maintain muscle, or just want to make smarter decisions about supplementation, this episode will give you some real clarity.

No hype. Just context and practical takeaways you can use.

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Timestamps:

00:00 Intro

03:40 Creatine

04:50 EAAs vs BCAAs

12:28 Amino Basics

20:54 Muscle & Aging

33:29 Protein Intake

36:22 Bulk vs Cut

45:08 EAA Timing

50:39 Choosing EAAs

58:13 HMB

01:00:02 Wrap-Up

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