Quick Summary: What Are Amino Acids?
Amino acids are the building blocks of protein. They help your body grow, repair, and stay healthy.
There are 20 main amino acids, grouped into essential, non-essential, and conditional types.
Essential amino acids need to come from food or supplements because your body can't make them.
Foods such as meat, fish, eggs, dairy, soy, and more all contain amino acids. They can also be found in certain supplements.
Getting enough amino acids can help support muscle recovery, energy, immune health, and more.
Amino acids are the building blocks of protein.
Think of them as small molecules that your body uses to build and repair proteins, muscles, and tissues. Amino acids are found in virtually every tissue in the body.
They're responsible for almost everything your body does. This includes building muscle, healing, producing energy, cognitive function, and much more.
When it comes to health and fitness, understanding amino acids can be crucial. They keep your muscles and bones strong, and they even play a role in hormone production and mood.
I can tell you first-hand that making sure you're getting enough can make a big difference! Not just in your overall health, but also in the results you see.
In this article, I'll dive into what amino acids are and why they're important. I'll also cover the different types of amino acids, their benefits, and how you can make sure you're getting enough to support your goals.
In This Article:
• What Are Amino Acids?
• Types of Amino Acids
• Essential Amino Acids
• Non-Essential Amino Acids
• Conditional Amino Acids
• Amino Acid Comparison Chart
• Benefits of Amino Acids
• Best Food Sources of Amino Acids
• When to Use Amino Acid Supplements
• Frequently Asked Questions About Amino Acids
What Are Amino Acids?
We've all heard that protein is important. When it comes to the reasons why, it all starts with amino acids.
Amino acids are tiny molecules that link together to form proteins. When you eat protein, your body breaks it down into individual amino acids.
Imagine the protein we eat as a link chain with every chain link being an amino acid. The protein chain starts out with each amino acid linked together and folded on itself.
When we digest the protein, we unravel the chain and then break it up into individual amino acids. Then we absorb those amino acids and shuttle them where they need to go.
But what do amino acids do in the body?
Well, those amino acids are rebuilt into new proteins your body uses to:
• Repair muscle and other tissues
• Support immune health and functioning
• Support hormone production
• Help your brain work properly
This rebuilding process is called protein synthesis. It's how our bodies grow and rebuild tissue when they are broken down. When building muscle, the process is specifically called muscle protein synthesis (MPS).
Types of Amino Acids
Scientists have identified 20 main amino acids that our bodies need. They are divided into three main groups:
Essential Amino Acids – The body cannot synthesize (make) these amino acids, so they must come from your diet.
Non-Essential Amino Acids – Our bodies can synthesize them on their own from other amino acids.
Conditionally Essential Amino Acids – These are normally made in our bodies, and are normally non-essential. However, sometimes they are needed in amounts greater than we can produce. This can happen when we're sick, stressed, or injured.
Let's break each type down.
Essential Amino Acids
These are called "essential" because our bodies can't make them by themselves. You have to get them from food or supplements. There are nine essential amino acids:
• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine
When a protein source contains all 9 essential amino acids, it's considered a complete protein. When you want to build muscle or see results in fitness, these proteins are highly desirable.
Here's what a few of the key ones do:
Leucine, Isoleucine, Valine – These three are known as BCAAs (branched-chain amino acids). They help with muscle growth, repair, and energy production during workouts.
Lysine – Can help support calcium absorption and immune health.
Tryptophan – Helps make serotonin and melatonin, which support mood and sleep.
Methionine – Acts as an antioxidant and supports healthy liver function.
Threonine – Helps keep your muscles and connective tissues strong.
Non-Essential Amino Acids
Your body can make these on its own, but that doesn't mean they're not important. We still want to get plenty of these in our diet.
The main non-essential amino acids are:
Alanine – Helps convert nutrients into energy.
Asparagine – Supports the nervous system and protein synthesis.
Aspartic Acid – Helps with hormone production and energy.
Glutamic Acid (Glutamate) – Supports focus, alertness, and cognitive function.
Conditional Amino Acids
These are normally "non-essential" amino acids. However, they become essential during times of stress, illness, or intense training. So it's still very important to get these in our diet.
The main conditional amino acids are:
• Arginine
• Cysteine
• Glutamine
• Tyrosine
• Glycine
• Ornithine
• Proline
• Serine
Here's what a few of them do:
Glutamine – Supports immune health and gut function; great for recovery.
Arginine – This is a precursor to nitric oxide. It helps with blood flow and heart health.
Proline – Supports collagen production for skin, joints, and connective tissues.
Amino Acid Comparison Chart
| Type | Can Your Body Make Them? | When You Need It Most | Examples |
|---|---|---|---|
| Essential | No | Every day through diet or supplements. | Leucine, Isoleucine, Valine |
| Non-Essential | Yes | Still good to have, but not essential every day. | Alanine, Aspartic Acid |
| Conditional | Yes, but sometimes not enough. | During stress, illness, or injury. | Glutamine, Arginine, Proline |
Benefits of Amino Acids
Now that you know what amino acids are and the different types, let's talk about why they matter so much!
Getting enough amino acids in your diet can help support several areas of health and fitness. Here are some of the biggest benefits:
Muscle Growth and Repair
Amino acids are absolutely essential for building and repairing muscle tissue. When you work out, you create tiny tears in your muscle fibers. Your body uses amino acids to repair those tears and build the muscle back stronger than before (1).
Without enough amino acids, especially the essential ones, your body can't complete this process efficiently. That's why getting enough protein is so important for anyone who trains regularly!
Improved Exercise Performance and Recovery
Amino acids, particularly BCAAs, can help reduce muscle breakdown during training (3). They can also help support energy production during your workouts.
This means you may be able to train harder and recover faster between sessions. I've personally noticed a huge difference in my recovery since I started using amino acid supplements consistently!
Energy Production
Several amino acids play key roles in converting the food you eat into usable energy. Alanine, for example, helps convert nutrients into glucose when your body needs quick energy.
Support Immune Function
Amino acids like glutamine and arginine can help support a healthy immune system. This is especially important during times of stress or sickness when your immune system may be compromised (6).
Improved Mood and Sleep
Tryptophan is a precursor to serotonin and melatonin, two neurotransmitters that regulate mood and sleep. Getting enough tryptophan in your diet can help support sleep quality and mood.
Healthy Skin, Hair, and Connective Tissues
Amino acids like proline and lysine are essential for collagen production. Collagen is the protein that keeps your skin firm, your hair strong, and your joints healthy.
The bottom line? Amino acids are involved in pretty much every process in your body. Making sure you get enough of them is one of the best things you can do for your overall health and fitness!
Best Food Sources of Amino Acids
You can find amino acids in any food that has protein. Not all protein sources are created equal, though. Different protein sources contain different concentrations of amino acids. This is known as a protein's amino acid profile.
Some of the best sources include (best amino acid profiles):
Chicken Breast: About 31g protein per 3.5 oz serving, complete amino acid profile
Beef: About 26g protein per 3.5 oz serving, rich in BCAAs and complete protein
Turkey: About 29g protein per 3.5 oz serving, excellent leucine content
Pork: About 27g protein per 3.5 oz serving, complete protein
Salmon: About 25g protein per 3.5 oz serving, complete protein plus omega-3s
Tuna: About 30g protein per 3.5 oz serving, one of the highest protein fish
Cod: About 23g protein per 3.5 oz serving, lean and complete
Eggs: About 6g protein per large egg, one of the most bioavailable protein sources
Greek Yogurt: About 10g protein per 100g serving, complete protein
Cottage Cheese: About 11g protein per 100g serving, high in casein
Milk: About 8g protein per cup, contains both whey and casein
Soy Products (Tofu, Tempeh, Edamame): Complete protein, about 8-15g per serving
Keep in mind that animal-based proteins are more easily digested and absorbed than plant proteins (1). So, unless your diet is plant-based, try sticking mostly to animal proteins.
Those protein sources will give you the best amino acid profiles in a source you can more easily absorb.
If you're following a plant-based diet, you'll want to combine different protein sources throughout the day to ensure you're getting all nine essential amino acids. For example, rice and beans together provide a complete amino acid profile!
When to Use Amino Acid Supplements
If you're pushing your body hard in the gym, you may benefit from amino acid and protein supplements.
These are the most common amino acid supplements, and when they're recommended for use:
EAA (Essential Amino Acids) Supplements
These contain all nine essential amino acids, which your body needs for recovery and muscle growth. EAA supplements still take a back seat to complete protein sources in terms of value, though.
I recommend using EAAs before or during workouts to help support reduced muscle breakdown. You can also use them as a last resort if you cannot get to a complete protein source from food or supplements.
BCAA (Branched-Chain Amino Acid) Supplements
These are the 3 most important amino acids for muscle growth. However, on their own, they likely won't help with muscle growth without the other essential amino acids (2).
However, they can help reduce muscle protein breakdown during training (3). So they are best used before or during training, and not as a post-workout recovery supplement.
Whey Protein Supplements
Whey protein is not just a free amino acid supplement like EAAs or BCAAs. Whey protein is a high-quality, complete protein source (it contains all 9 essential amino acids).
It's also arguably the highest quality protein source there is (4). Whey comes from milk, and is one of the most popular supplements on the planet.
Whey protein is great when it comes to muscle growth, strength, and other results in fitness (5). It's easily digested and absorbed, too, unless you have a dairy intolerance.
I use whey protein supplements pretty much every day.
Amino Acids: Frequently Asked Questions
Q: What’s the Difference Between Amino Acids and Protein?
Every protein is made up of amino acids. So, amino acids are the chain links that make up the whole protein chain. Protein supplements provide amino acids, but amino acid supplements don't provide intact protein.
Q: Can I Get All My Amino Acids From Food?
Yes, you absolutely can! However, it can be hard to get enough if you don't eat enough protein-rich foods. That's where supplements come in.
Q: Do Amino Acid Supplements Really Work?
Yes! EAA and BCAA supplements can be beneficial in the right situation.
EAAs can help support reduced muscle breakdown and support muscle growth (1). BCAA supplements mainly aim to help reduce muscle breakdown during training (2, 3).
Complete protein supplements like whey protein are your best bet, though. They can help support muscle growth, strength, maintenance, and more (4, 5)!
Q: Are Amino Acids Safe?
Absolutely! Amino acids are natural and found in many of the foods you already eat. Just be sure not to replace whole foods with amino acid supplements if you don't have to. Remember, they're meant to supplement your diet, not replace it!
Q: How Much Protein Do I Need To Get Enough Amino Acids?
I recommend that active individuals aim for about 0.8 to 1.2 grams of protein per pound of body weight per day (1g per pound for simplicity). So, if you weigh 150 pounds, that's roughly 120-180 grams of protein daily. This can help ensure you're getting enough of all the essential amino acids your body needs!
Q: What’s the Best Time To Take Amino Acid Supplements?
It depends on the type. BCAAs and EAAs are generally considered best before or during workouts to reduce muscle breakdown. Whey protein is great post-workout for recovery, or between meals to help you hit your daily protein goals.
Q: Can I Take Too Many Amino Acids?
While amino acids are generally safe, it's still possible to overdo anything. Stick to the recommended serving sizes, and focus on getting most of your amino acids from whole food sources. Most health and fitness professionals, like myself, will tell you there is no real reason to exceed 1.2g of protein. The return diminishes quickly. 1.2g (even up to 1.6g) per pound of body weight would be a safe upper limit, in my opinion.
Q: Do I Need Amino Acid Supplements if I Eat Enough Protein?
Not necessarily! If you're consistently hitting your protein goals with high-quality food sources, you're likely getting enough amino acids. Supplements are most helpful when you're struggling to eat enough protein or need convenient nutrition on the go.
Final Thoughts
Amino acids may be small, but their impact is massive. They build, repair, and protect nearly every system in your body. Everything from your muscles and bones to your hormones and immune system.
Whether you get them from food or supplements, getting enough of each type is the key to seeing optimal results and staying healthy.
Here's what I recommend:
Make sure you're getting enough protein every day through high-quality, complete sources.
If you still struggle to hit your daily protein goals, a protein supplement such as whey protein or a complete plant-based protein powder can be helpful.
If you still want additional amino acids for support throughout the day or during your workouts, that's when an EAA or BCAA supplement would be worth looking into.
I've been using protein and amino acid supplements for years. They've helped me earn great results in my fitness journey, and I highly recommend them!
At 1st Phorm, we have a wide variety of protein and amino acid supplements!
EAAs (Essential Amino Acids) - They mix incredibly well in water. No clumps, no grit. Whether you sip them during your workout or between meals, they're refreshing, easy to drink, and designed to fit seamlessly into your routine. Shop 1st Phorm EAAs here!
BCAAs (Branched-Chain Amino Acids) - 1st Phorm's BCAA supplements deliver a precise 2:1:1 ratio of leucine, isoleucine, and valine. With flavors like Blue Raspberry, Pineapple Mango, and Strawberry Candy, you'll actually look forward to drinking them. They're also free from artificial dyes and made with clean, transparent ingredients. Shop 1st Phorm BCAAs here!
1st Phorm Protein Supplements - You name it, and we probably have it! Protein powders, protein bars, protein sticks, and even vegan options. Shop 1st Phorm Protein Supplements here!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) Gaudichon C, Calvez J. Determinants of amino acid bioavailability from ingested protein in relation to gut health. Curr Opin Clin Nutr Metab Care. 2021;24(1):55-61.
(2) Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14:30.
(3) Luan C, et al. Branched-Chain Amino Acid Supplementation Enhances Substrate Metabolism, Exercise Efficiency and Reduces Post-Exercise Fatigue in Active Young Males. Nutrients. 2025;17(7):1290.
(4) Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004;3(3):118-30.
(5) Kim CB, et al. Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control. Nutrients. 2023;15(4):1003.
(6) Field CJ, et al. Glutamine and Arginine: Immunonutrients for Improved Health. Medicine & Science in Sports & Exercise. 2000;32(7 Suppl):S377-S388.
