What Happens If I Take Amino Acids Without Working Out?

Many people wonder whether amino acids are useful only for athletes, or whether they provide benefits even without regular workouts. The short answer: amino acids play important roles in the body every day, not just during exercise or recovery.

Amino acids contribute to protein synthesis, immune function, hormone production, and tissue repair. Of the 20 amino acids your body needs, it can make several on its own. But nine—known as essential amino acids—must come from food or supplementation. Three of these essential amino acids are branched-chain amino acids (BCAAs), which are concentrated in muscle tissue and support muscle metabolism. They’re found in protein-rich foods and in supplements formulated to provide all nine essential amino acids.

So is it okay to take amino acids without exercise? We break it down below.

Can You Take Amino Acids Without Working Out? 

Yes, amino acids are generally considered safe to take even if you’re not exercising. All nine essential amino acids aid in your overall health, whether you are an athlete or not. 

They are the building blocks of proteins, essential for building tissue (including muscle), producing hormones, and supporting immune function. Some amino acids play roles in neurotransmitter pathways related to mood and cognition. 

Especially as you age, your muscle mass decreases, so taking a muscle health supplement can help your body maintain that muscle mass. Ensuring you’re getting all nine essential amino acids helps your body function optimally. 

What Are the Side Effects of Taking Amino Acids? 

As long as you are consuming amino acids responsibly and within recommended intakes, most people experience no major side effects. 

The possible side effects are considered mild: nausea, pain, or headaches. Risks for BCAAs and other amino acids are typically associated with those recovering from surgery, those with chronic alcoholism, or those with branched-chain ketoaciduria. Branched-chain amino acids are not recommended for those who are pregnant or breastfeeding, so it’s important to discuss any supplementation with your healthcare provider. 

Taking excessive amounts of amino acids, however, can present more complications. Particularly with those suffering from preexisting kidney conditions. Excessive amino acid intake can also cause imbalances of the other amino acids in your body, which can affect protein synthesis and amino acid absorption. Some studies also suggest that long-term or high-dose consumption of BCAAs can lead to insulin resistance. 

It’s important to note that these side effects are rare and only present in those who are compromised or consume excessive amounts of amino acids. Essential amino acids and branched-chain amino acids are generally considered safe, and you should not experience any major side effects when taking them. Always speak with a healthcare provider if you have medical conditions or are taking other supplements.

What Happens If You Eat High Protein and Don’t Work Out? 

Getting enough protein is crucial for your overall health, and even more crucial if you’re working to build muscle mass. But eating a high protein diet without working out may contribute to fat gain instead of muscle gain, since excess protein stores as fat when it’s not used for muscle repair or energy.

For the average adult to meet basic protein consumption needs without much activity, it’s recommended to consume 0.8 grams of protein per 1 kilogram of bodyweight. If you are more active, you may aim for 1.2-2.0 grams of protein per 1 kilogram of bodyweight—studies show that increasing your daily protein intake contributes to lean body mass gain, and lower body muscle strength gains. How much protein you consume is highly dependent upon your activity level and fitness goals, so please discuss any significant dietary changes with your healthcare provider. 

Can You Take Amino Acids Every Day? Daily Intake Guidelines

Amino acids are essential nutrients, so it is okay to take them every day. Be sure to consider the source, dose, and your individual needs and goals.

Amino acids are naturally found in protein-rich foods, and you can also derive them from supplements. A high-quality supplement will provide all nine essential amino acids. Our formula for Muscle Health PLUS offers all nine, plus other nutrients like creatine monohydrate, myHMB®, and AstraGin®, ingredients which are clinically studied to work together and help improve your muscle health (and overall health). 

The recommended daily intakes for all nine essential amino acids are below (for every 2.2 lbs (1 kg) of bodyweight): 

• Histidine: 10 mg

• Isoleucine: 20 mg

• Leucine: 39 mg

• Lysine: 30 mg

• Methionine: 10.4 mg

• Phenylalanine (combined with nonessential tyrosine): 25 mg

• Threonine: 15 mg

• Tryptophan: 4 mg

• Valine: 26 mg

To put this into practice, for example: a person weighing 60 kg (132 pounds) should consume approximately 1,200 mg of isoleucine per day. To ensure you’re being safe and consuming what is most beneficial for you and your health goals, please consult your healthcare provider before adding any supplementation to your diet. 

Daily Amino Acids and Muscle Health: Final Thoughts

Amino acids are essential building blocks for muscle repair, immune function, and hormone production—regardless of workout frequency. Many people struggle to meet daily amino acid needs through diet alone, and supplementation can be a convenient option. Muscle Health PLUS is formulated with all nine essential amino acids, BCAAs, creatine monohydrate, myHMB®, and AstraGin®. If you’re considering adding amino acids to your routine, a healthcare provider can help determine the right approach for your goals.