Amino Acids & Natural Protein Sources

Amino acids are the building blocks of protein, essential for muscle growth, recovery, and overall body function. There are 20 amino acids, classified into three main groups:

1. Essential Amino Acids (EAAs)

These cannot be produced by the body and must come from food:

• Leucine (muscle protein synthesis)

• Isoleucine (muscle recovery, energy production)

• Valine (muscle growth, energy)

• Lysine (immune function, collagen production)

• Methionine (metabolism, detoxification)

• Phenylalanine (precursor to neurotransmitters)

• Threonine (digestive and immune health)

• Tryptophan (serotonin production, mood regulation)

• Histidine (tissue repair, immune response)

2. Non-Essential Amino Acids

The body can produce these, but they are still important:

• Alanine (energy production)

• Asparagine (nervous system support)

• Aspartic Acid (metabolism)

• Glutamic Acid (brain function)

• Serine (cell function, DNA synthesis)

3. Conditionally Essential Amino Acids

These are usually non-essential but become essential during stress, illness, or intense exercise:

• Arginine (circulation, nitric oxide production)

• Cysteine (antioxidant production)

• Glutamine (gut health, immune support)

• Glycine (collagen synthesis, detoxification)

• Proline (joint and skin health)

• Tyrosine (neurotransmitter production)

Best Natural Protein Sources

Animal-Based Proteins (Complete Proteins – contain all EAAs):

Eggs – High in leucine, great for muscle building

Chicken & Turkey – Lean, high-protein sources

Beef & Pork – Rich in iron, B12, and creatine

Fish & Seafood – Omega-3s + high-quality protein (salmon, tuna, shrimp)

Dairy (Milk, Greek Yogurt, Cheese) – High in casein & whey for muscle recovery

Plant-Based Proteins (Some are Incomplete, Need Combining):

Quinoa – One of the few complete plant proteins

Lentils & Beans – High in protein and fiber, but lack methionine

Chickpeas – Great for plant-based protein, pair with grains for balance

Tofu & Tempeh – Soy-based, complete proteins

Nuts & Seeds (Almonds, Chia, Flax, Sunflower) – Healthy fats + some protein

Whole Grains (Brown Rice, Oats, Buckwheat) – Combine with legumes for full EAA profile