Top considerations for your next amino acid supplement
Protein is one of the essential macronutrients our bodies need daily. It is made up of amino acids, which are the building blocks used to repair tissue, make enzymes and hormones, support immune function and maintain muscle mass. There are 20 amino acids used by the body, divided into essential and non-essential amino acids.
Non-essential amino acids can be made by the body and are important for metabolism, gut health, immune function and tissue repair. There are 11 non-essential amino acids including:
Alanine
Asparagine
Aspartic acid (Aspartate)
Glutamic acid (Glutamate)
Glutamine
Glycine
Proline
Serine
Tyrosine*
Cysteine*
Arginine*
*Some non-essential amino acids, such as arginine, cysteine and tyrosine, may become conditionally essential during periods of growth, illness, pregnancy or intense training.
Essential amino acids (EAAs) however, cannot be made by the body and we therefore need to get them from our diet. EAAs are critical for muscle repair, recovery and the maintenance of lean mass. There are 9 EEAs including:
Histidine
Leucine
Isoleucine
Valine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Complete proteins are found in foods that contain all the 9 EEAs. Examples include foods like eggs, chicken, beef, lamb, pork, fish and dairy. Some foods contain some, but not all EEA’s like legumes, grains, nuts and seeds. When eaten in combination, they can cover all needs.
A subgroup of EAAs that receives a lot of attention in sports nutrition due to their role in muscle metabolism is the branched-chain amino acids (BCAAs): leucine, isoleucine and valine. Early research suggested that BCAAs could reduce muscle breakdown, support recovery and delay fatigue during exercise, contributing to their popularity in sports nutrition. However, more recent evidence shows that while BCAAs can signal muscle building, all essential amino acids are required to sustain muscle protein synthesis. For most people, meeting total protein and EAA needs through food — or using a complete amino acid supplement when needed — is far more beneficial than taking BCAAs alone.
Leucine is especially important, as it acts as a key signal for muscle protein synthesis by activating the mTOR pathway. Isoleucine and valine support energy production, glucose regulation and tissue repair. Many high-quality protein sources and supplements provide BCAAs in a 2:1:1 ratio of leucine : isoleucine : valine, reflecting the proportions naturally found in complete proteins to support normal muscle metabolism.
A well-planned plant-based diet can provide all essential amino acids, but variety and total protein intake are key. Combining legumes, grains, nuts and seeds across the day improves overall amino acid balance. However, plant-based diets can be lower in leucine per gram of protein making adequacy more challenging for active individuals or those with higher protein needs.
This is where plant-based supplements can be helpful. Essential amino acids are non-negotiable for health, recovery and performance. With thoughtful food choices and strategic supplementation where needed, a plant-based lifestyle can fully support EAA requirements.
References
Phillips, S.M. & Van Loon, L.J.C. (2011) ‘Dietary protein for athletes: from requirements to optimum adaptation’, Journal of Sports Sciences, 29(S1), pp. S29–S38. https://doi.org/10.1080/02640414.2011.619204
Wolfe, R.R. (2017) ‘Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?’, Journal of the International Society of Sports Nutrition, 14(1), pp. 1–7. https://doi.org/10.1186/s12970-017-0184-9
Tipton, K.D. & Phillips, S.M. (2013) ‘Dietary protein for muscle hypertrophy’, Nestlé Nutrition Institute Workshop Series, 76, pp. 73–84. https://doi.org/10.1159/000350259
Moberg, M. et al. (2014) ‘Activation of mTORC1 by leucine is potentiated by resistance exercise’, American Journal of Physiology – Endocrinology and Metabolism, 306(6), pp. E701–E709. https://doi.org/10.1152/ajpendo.00604.2013
Gorissen, S.H.M. & Witard, O.C. (2018) ‘Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults’, Proceedings of the Nutrition Society, 77(1), pp. 20–31. https://doi.org/10.1017/S002966511700194X
Van Vliet, S., Burd, N.A. & Van Loon, L.J.C. (2015) ‘The skeletal muscle anabolic response to plant- versus animal-based protein consumption’, Journal of Nutrition, 145(9), pp. 1981–1991. https://doi.org/10.3945/jn.114.204305
Jäger, R. et al. (2017) ‘International Society of Sports Nutrition position stand: protein and exercise’, Journal of the International Society of Sports Nutrition, 14(1), pp. 1–25. https://doi.org/10.1186/s12970-017-0177-8
FAO/WHO/UNU (2007) Protein and amino acid requirements in human nutrition, WHO Technical Report Series 935. Geneva: World Health Organization.
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