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Amino Acids: The Building Blocks of Muscle & Why They Are So Important

A young woman holding  her bottle of Amino Acids and smiling , photo of sources of proteins for amino acids, amino acid molecule and two scoops with amino acid powder.
Amino Acids: The Building Blocks of Muscle and Their Importance

Learn more about the benefits of amino acids for muscle growth and recovery.

Amino acids are the building blocks of protein. Protein is essential for muscle growth and repair, as well as many other bodily functions. There are 20 amino acids in total, nine of which are essential, meaning that the body cannot produce them on its own and must obtain them from food.

Essential Amino Acids (EAAs) are especially important for muscle growth and recovery. They increase the body's signal to make protein, which is the starting point for muscle growth.

Branched-chain Amino Acids (BCAAs) are a subset of EAAs that are particularly important for muscle growth and recovery. BCAAs are leucine, isoleucine, and valine.

Leucine is the most important BCAA for muscle growth because it turns on the switch that activates muscle protein synthesis.

Consuming a minimum of 2.5 grams of Leucine at a time has been shown to stimulate muscle protein synthesis. Valine and isoleucine work together with leucine to enhance protein synthesis. Together, they also influence protein turnover and energy metabolism.

While BCAAs increase the signal to your body to make protein, this does not necessarily translate into muscle growth. All essential amino acids in adequate amounts are required for new muscle protein synthesis, which supports new muscle development.

What is Protein Synthesis? Muscle is ALWAYS going through an anabolic state AND catabolic state. Anabolic means building. Catabolic means breaking down. When you intentionally turn muscle protein synthesis ON, you can grow more than you lose, which helps you gain muscle mass faster than you lose it. That’s what we all want. It’s what your body needs to do after breaking down muscles while working out so that is builds more muscle. Muscle protein synthesis is the process of producing new muscle protein. Basically, the starting point for muscle growth.

Amino acids are important for muscle growth and recovery at all ages, but they are especially important for older adults. As we age, we naturally lose muscle mass.

Muscle mass decreases -3-8% per decade after the age of 30.

From age 40-80, muscle mass declines -30-50%.

After age 40, we lose -8% of muscle every 10 years.

(Sources: Keller, 2013, Marty, 2017, Volpi, 2004, Marzetti, 2017)

Amino acids can help to slow down this process and help older adults maintain their muscle mass and strength. There are many ways to get amino acids, including from food and from supplements. Good sources of amino acids include lean protein sources such as chicken, fish, beans, and lentils. Amino Acid supplements can also be a good option for people who are not getting enough amino acids from their diet.

Whether you are active or not, if you are looking to improve your muscle growth and recovery, it is important to make sure that you are getting enough amino acids. You can do this by eating a healthy diet that includes lean protein sources and by taking amino acid supplements, if needed.


Aminos are a vital component to retaining, protecting, strengthening and building muscle, no matter what our age.

The aminos I offer are clean, “Informed Sports Certified”, Gluten Free, Soy Free, Vegan, and Kosher Parve, with no colors, flavors or sweeteners from artificial sources. They are a clinically studied blend of essential amino acids, with approximately a 4:1:1 ratio of branched-chain amino acids. 10 grams of EAAs (including 3.5 grams of Leucine) in each serving, and 5.3 grams of BCAAs to:

• Helps support healthy muscle*

• Supports post-exercise muscle recovery*

• Reduces/alleviates muscle soreness after exercise*

• Activates muscle protein synthesis*

• Helps support healthy muscle during aging*

• Helps support healthy muscle metabolism*

• Aids in/supports post‐exercise muscle recovery*

• Reduces muscle damage and accelerates muscle recovery after exercise*

• Fuels post‐workout recovery*

• As part of a reduced-calorie diet, adequate consumption of proteins and amino acids aids in the retention of lean muscle mass*

Not all brands are the same; check nutrition labels carefully, many do not have the recommended minimum 2.5 grams of Leucine necessary to activate the other aminos and turn on protein synthesis.

If you're ready to start developing a healthy routine, or incorporate aminos into your daily regimen, I encourage you to reach out to me for a free consultation. I can help you create a personalized routine that fits your needs and goals.

Part of my program focuses on creating a healthy motion (once you are physically able) and creating an active lifestyle. The plan is simple, easy to follow, and provides you with the support you need to succeed. Create a life you love waking up too! Reach out for additional program information or sign up for my weekly newsletter for more health tips!

Thank you for reading!


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

**As always, check with your physician if your have medical conditions or are taking medications, before incorporating anything into your diet.


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