Definition
Essential amino acids are the 9 amino acids that the body cannot synthesize and must get through diet. They are critical for building proteins and muscle tissue.
Explanation
- The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
- These amino acids are used to synthesize new proteins for muscle repair, recovery, and growth. Without sufficient essential amino acids, you can’t build muscle.
- Animal products like eggs, meat and dairy contain all essential amino acids. Plant foods need complementary proteins to provide the full essential amino acid profile.
- Whey, casein and soy protein supplements ensure muscle builders get adequate essential amino acids, especially leucine for muscle protein synthesis.
Examples
- Adding whey protein to a veggie smoothie to get all essential aminos.
- Having Greek yogurt after a workout to deliver branched chain amino acids like leucine.
Related Terms
- Branched chain amino acids (BCAAs), leucine, protein synthesis, protein intake
Common Questions
- How much protein do I need? 0.7-1g per pound of body weight daily.
- Where do vegans get essential aminos? Combining plant proteins like beans, nuts, grains.
Do Not Confuse With
- Nonessential amino acids – Produced in the body naturally, not required in diet.
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