The Surprising Benefits of Amino Acid Supplementation

If you're looking to build muscle, you've likely heard a lot about the importance of protein. But did you know that it's actually the amino acids in protein that are essential for muscle growth? Here, we'll go through the role of amino acids in muscle growth and provide tips for optimizing your protein intake.

What Are Amino Acids?

Amino acids are the building blocks of protein. There are 20 different amino acids that your body needs to function properly, and nine of them are considered essential amino acids, meaning your body can't produce them on its own and you must obtain them through your diet.

When you consume protein, your body breaks it down into its individual amino acids, which are then used to build and repair tissues throughout your body. In the context of muscle growth, amino acids are particularly important because they're used to build muscle tissue and support muscle recovery after exercise.

The Importance of Essential Amino Acids

While all amino acids are important for building and repairing tissues, the nine essential amino acids are particularly crucial for muscle growth. These amino acids include:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Of these, leucine is particularly important for muscle growth because it's been shown to stimulate muscle protein synthesis, which is the process of building new muscle tissue.

How to Optimize Your Amino Acid Intake

To support muscle growth, it's important to consume adequate amounts of protein and essential amino acids. Here are some tips for optimizing your amino acid intake:

1. Consume protein-rich foods: Good sources of protein include meat, poultry, fish, eggs, dairy, legumes, and soy products. Aim for at least 1 gram of protein per pound of bodyweight per day.

2. Choose complete protein sources: Complete proteins contain all nine essential amino acids. Animal products like meat, fish, and dairy are complete proteins, while plant-based proteins like beans and grains may need to be combined to provide all essential amino acids. You can also use a protein powder like Legacy's FRESH whey protein isolate as a complete protein source. 

3. Focus on leucine-rich foods: Foods that are high in leucine include dairy products, eggs, meat, and fish. Incorporating these foods into your diet can help support muscle growth.

4. Consider supplementation: If you struggle to get enough protein or essential amino acids from your diet, you may want to consider supplementing with a protein powder or amino acid supplement like Legacy's STACK'D BCAAs/EAAs + Coconut Water. STACK'D contains all 9 essential amino acids, hydration and is antioxidant enriched. 

Amino acids are the building blocks of protein, and they play a crucial role in muscle growth and recovery. To support healthy muscle growth, it's important to consume adequate amounts of protein and essential amino acids. By incorporating protein-rich foods into your diet and considering supplementation as needed, you can optimize your amino acid intake and support your muscle-building goals.