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Many supplements are available that contain either a single amino acid (arginine, glutamic acid, leucine) or a collection of specific amino acids (branched-chain amino acids). To understand which of these supplements would benefit you, you have to first understand what an amino acid is. They are the building blocks of proteins. There are 20 of them. 11 of the amino acids your body has all the equipment it needs to make them, so you don’t even have to consume them. We call these non-essential amino acids. The other 9 you cannot synthesize yourself, so you must consume them. We call these essential amino acids. It is probably obvious that essential amino acid supplements would make the most sense at this point. But which one specifically should you use? We know the amino acid composition of human muscle thanks to studies like those conducted by Gorissen et al. (2018), and that is that human muscle is a collection of all the essential amino acids. So it’s kind of a trick question! If we need all the essential amino acids, a single amino acid supplement doesn’t really make much sense at all. The only reason it would is if you knew you were deficient in one particular amino acid. If a protein source contains all of the essential amino acids, we call that a “complete protein”. These are mostly from animal sources, like meat, seafood, eggs and milk. Soy is the vegan friendly exception. So a couple of groups that do not to be particularly cognizant of specific amino acids are vegans and vegetarians. More on protein sources tomorrow. Reference: Gorissen et al. (2018), PMID: 30167963 #protein #vegetarians #vegans #strength #strengthandconditioning #lifting #hypertrophy #gainz

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