When discussing amino acids, they are categorised as either essential or non-essential.
Let's start with the essential amino acids, which our bodies cannot produce, so we must obtain them through our diet. Unlike carbohydrates, which our bodies can generate internally, essential amino acids require external intake because our metabolic pathways lack the capability.
There are nine essential amino acids:
- Phenylalanine,
- Valine,
- Tryptophan,
- Threonine,
- Isoleucine,
- Methionine,
- Histidine,
- Leucine,
- Lysine.
Branched-chain amino acids (BCAAs) –
- Leucine,
- Isoleucine,
- Valine,
are vital for muscle function and often found in animal products.
Non-essential amino acids, like
- Alanine,
- Arginine,
- Asparagine,
- Aspartic acid,
- Cysteine,
- Glutamic acid,
- Glutamine,
- Glycine,
- Proline,
- Serine,
- Tyrosine,
can be produced by our bodies without dietary intake.
Leucine stands out as a key amino acid for muscle growth, forming part of the essential amino acids and BCAAs. While BCAAs alone support muscle growth, combining them with all essential amino acids, enhances the muscle growth response substantially.
Studies indicate that taking BCAAs alone yields a 22% greater muscle growth response after resistance training, but when combined with essential amino acids, the impact is far more impressive with protein synthesis increasing by approx a staggering 50%!
So, you need ALL essential amino acids for the best muscle growth results:
For optimal muscle growth, it's crucial to consume all essential amino acids, which can be sourced from complete protein options such as whey, animal products, and, to some extent, plant-based foods when combined (though supplementation may be necessary for vegans).
In summary, there are nine essential amino acids (including the three Branched Chain Amino Acids - BCAAs) and 11 non-essential amino acids, totalling 20.
Leucine, a vital amino acid for muscle growth, requires the support of all essential amino acids.
To achieve optimal muscle growth, focus on complete protein sources like whey, meat, fish, and dairy.
