Can PEA Supplements Help with Muscle Growth and Strength?

Exploring New Research from Sports Medicine – Open

In the world of fitness and muscle building, finding the right supplements to boost performance and recovery is crucial. I recently conducted a study, published in Sports Medicine – Open, to explore whether Palmitoylethanolamide (PEA) could help with muscle growth, strength, and power during resistance training.

What Is Palmitoylethanolamide (PEA)?

PEA is best known for its pain-relieving and anti-inflammatory benefits. We wanted to find out if it could support recovery without the downsides of traditional pain medications.

Key Results: PEA's Impact on Muscle Mass, Strength, and Power

Muscle Mass

• There were no significant differences in muscle growth between the PEA and placebo groups.

Strength and Power

• Lower-Body Power:
  The PEA group jumped higher in the countermovement jump test, showing improved lower-body explosiveness.

• Upper-Body Strength:
  The placebo group showed better gains in the 1-RM bench press test.

Pain and Recovery

• Both groups reported similar levels of pain, recovery quality, sleep quality, and overall well-being.

What the Research Means for Athletes and Strength Trainers

Our study suggests:

✅ PEA doesn't hinder muscle growth
✅ PEA may help improve lower-body power
✅ No major benefits (or drawbacks) for pain management or sleep quality compared to placebo

For athletes or anyone focusing on explosive strength and performance, PEA could be a valuable tool.
However, it didn't significantly enhance upper-body strength or subjective recovery markers.

Should You Take PEA Supplements for Muscle Gains? 

This research suggests PEA is a safe supplement that could support certain aspects of strength training, particularly lower-body power, without the risks associated with traditional painkillers.

Future studies should explore:

• Different dosing strategies

• Longer supplementation periods

• Effects across different athletic populations

If you're into regular strength training and looking for safe ways to enhance your performance and recovery, PEA could be worth considering.

You can find the full study HERE

FAQs About PEA and Muscle Growth

1. What is PEA?

PEA (Palmitoylethanolamide) is a natural fatty acid molecule that helps reduce pain and inflammation in the body.

2. Is PEA better than traditional painkillers for recovery?

PEA provides pain relief without the negative effects that common painkillers like ibuprofen have on muscle growth.

3. Is PEA safe to take daily?

Based on current research, including our study, daily supplementation with 300 mg PEA appears safe for healthy adults.