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Amino acids can be classified into three groups: essential, non-essential, and conditional (per Healthline). Essential amino acids are crucial for muscle growth since the body cannot produce them on its own. You can get them through dietary intake or supplements as recommended. Among these essential amino acids, branched-chain amino acids (BCAAs) are especially important when it comes to building lean muscle mass.
According to a 2015 study in Amino Acids, leucine is the most essential amino acid for promoting muscle growth. It activates the muscle protein synthesis pathway and inhibits the muscle protein breakdown pathway, which makes it a great muscle-building agent. A 2021 study published in Food and Function found that isoleucine promotes muscle growth by stimulating muscle protein synthesis, which is the process of building new muscle proteins. Isoleucine also helps to reduce muscle breakdown after exercise. Valine helps to improve muscle glycogen synthesis and storage after exercise. Glycogen is the body’s primary energy source during exercise, so enhanced glycogen synthesis and storage can help improve athletic performance and recovery.
Since different protein sources contain varying amounts of these amino acids, some cheaper options might not have enough of the amino acids you need. Don’t just focus on the protein content alone; make sure you pick a powder with the correct amino acid profile.
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