Amino Acids 101
Understanding the building blocks of protein and why they matter for muscle growth
Amino acids are the building blocks of protein. When you consume whey protein, your body breaks it down into individual amino acids, which are then used to build and repair muscle tissue, create enzymes, and support various bodily functions.
Must be obtained from diet - your body cannot produce them
- LeucineMost important for muscle protein synthesis
- IsoleucineEnergy and endurance
- ValineMuscle metabolism
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Histidine
Your body can produce these from other amino acids
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- GlutamineMost abundant, aids recovery
- Glycine
- Proline
- Serine
- Tyrosine
Branched-Chain Amino Acids (BCAAs) are three essential amino acids that play a crucial role in muscle protein synthesis and energy production during exercise.
Leucine (2:1:1)
The "trigger" for muscle protein synthesis. Aim for 2.5-3g per serving.
Isoleucine (1)
Supports energy regulation and immune function. Helps with endurance.
Valine (1)
Promotes muscle growth and tissue repair. Works synergistically with other BCAAs.
Muscle Protein Synthesis
Leucine acts as the primary trigger for mTOR pathway activation, initiating muscle building. Without adequate leucine (2.5-3g), muscle protein synthesis is suboptimal.
Recovery & Repair
Complete amino acid profiles ensure your body has all the building blocks needed for tissue repair, reducing recovery time between workouts.
Preventing Muscle Breakdown
During intense training or caloric deficit, BCAAs can be used for energy, helping preserve muscle mass.
Beyond Muscle
Amino acids support immune function, hormone production, neurotransmitter synthesis, and countless other vital processes.
Total Protein
0.8-1.2g per pound of body weight for active individuals
Example: 180lb person = 144-216g protein daily
Leucine Threshold
2.5-3g of leucine per meal to maximize muscle protein synthesis
Most quality whey proteins provide this in 1 serving (25-30g protein)
BCAA Timing
Within 2 hours post-workout for optimal recovery
Though total daily intake matters more than precise timing
Ready to Find Your Perfect Protein?
Now that you understand amino acids, explore our database to find proteins with the best amino acid profiles for your goals.