6 Amino Acid Supplements That Will Help You Build Muscle And Get Stronger
Amino acids are the building blocks of protein, and they play a crucial role in muscle growth and strength development. That's why it is important to ensure you are getting enough of them through your diet.
However, in some cases, supplementation may be necessary to ensure you are getting all the amino acids you need. This article will discuss six of the best amino acid supplements on the market today. I'll also discuss how they can help you achieve your fitness goals.
If you want to support lean muscle mass and muscle function as you age, then supplementing with amino acids is a great way to do it. These supplements can help increase muscle mass, improve strength, and boost performance. If you want to take your training up to the next level, consider adding one of these supplements to your routine.
Check out this article for more information on the best amino acid supplements available today!
My Selection Process
Amino acid supplementation can be a great way to increase muscle mass and exercise performance, but many products don't deliver on their promises. I have hand-picked each amino acid supplement - after hours of research and emailing dozens of companies, I've compiled a list of the best amino acid supplements.
These products have been proven safe and effective through research and third-party testing for ingredient potency, heavy metal content, pesticides, and microbial contaminants.
Designs for Health Amino Acid Synergy
Best free-form amino acids for increasing muscle mass.
Why I Dig It
Designs for Health - Amino Acid Synergy capsules are essential for building muscle and getting your body in shape. But not all amino acids are created equal.
Designs for Health has figured out the perfect formula of free-form amino acids that your body can absorb immediately to promote lean muscle growth and recovery.
This formula includes eight essential amino acids per serving plus vitamin B-6, alpha-ketoglutarate, and arginine - perfect for maintaining or increasing muscle mass.
You don't need to worry about carrying a powder; grab a few capsules and take them with you. And if allergies are a concern, you don't need to worry either since they're gluten-free, dairy-free, soy-free, and non-GMO.
The Data Dump
Designs for Health has created top-tier quality nutritional supplements to enhance health. All ingredients are sourced, developed, and tested with extreme detail and care. Through a process of third-party testing, Designs for Health products are high-quality and comply with the FDA Good Manufacturing Practices.
Each supplement is extensively tested for purity, strength, and quality, as well as pesticides, heavy metals, and microbiological organisms, so you can be sure you're getting what you need—nothing less!
Rest assured that when purchasing Designs for Health Amino Acid Synergy, you are investing in a supplement that adheres to the highest standards in manufacturing and testing protocols with natural ingredients proven by science.
Kion Aminos
Best for increasing muscle mass and reducing muscle soreness and fatigue.
Why I Dig It
Kion has set itself apart from the average nutritional supplement; this product was made for those who genuinely care about what goes into their bodies. They pride themselves on making premium, clean, research-backed supplements.
These capsules pack a punch with its 2,000 milligrams of L-Leucine, 850 milligrams of L-Lysine HCL, 550 milligrams of L-Isoleucine, 500 milligrams of L-Valine, 350 milligrams of L-Phenylalanine, 475 milligrams of L-Threonine, 200 milligrams of L-Methionine, 3.5 milligrams of L-Tryptophan, and 71.5 milligrams of L-Histidine. The capsules are vegetarian (hypromellose) and contain rice flour.
This supplement does not contain binders, fillers, stearates, coatings, or dyes. Plus, it is vegan, gluten-free, soy-free, and non-GMO.
The Data Dump
Kion is a unique supplement company focused on providing its customers with only the best and purest ingredients. Kion’s manufacturing facility is Good Manufacturing Practice (GMP) certified and NSF certified. They perform third-party testing to validate the identity, purity, and stringent microbial and contaminant requirements of each product.
Kion's vegan amino acid capsules are a high-quality source to support muscle growth and reduce muscle soreness without unhealthy binders and ingredients found in other products. This vegan supplement is tailor-made for athletes, gym enthusiasts, and health gurus, young and old, who want an maintain muscle mass.
Thorne Amino Complex
Best clinically-validated essential amino acid formula for increasing muscle mass.
Why I Dig It
Get the fuel your body needs to stay energized and increase muscle mass with Thorne's Amino Complex – a powder that has been clinically validated.
This formula contains high-quality branched-chain amino acids (BCAA) responsible for stimulating muscle protein synthesis. Thorne's Amino Complex is a vegan, gluten-free, dairy-free, and soy-free formula that provides everything your body requires without artificial sweeteners, flavors, or colors.
This unique BCAA powder includes 1.25 grams of L-Leucine, the key amino acid for stimulating muscle protein synthesis, 625 milligrams of L-Isoleucine, and 625 milligrams of L-Valine.
The Data Dump
Thorne creates exceptional dietary supplements crafted with utmost care and dedication. Every raw material used in making this product undergoes extensive four-stage testing, ensuring that all ingredients are of the highest quality, purity, and potency.
Once the supplements are made, they are tested for stability and any impurities or contaminants such as pesticides, heavy metals, and other microbes. To make sure that only the purest products reach you, Thorne even promises to publish the Certificates of Analysis (CoA) on its website in 2023.
As a proud official partner of 11 U.S. Olympic Teams, Thorne strives to make health its topmost priority - take comfort in knowing that your supplement was crafted with utmost care! So don't run out of gas during your daily fitness routine – get Thorne's Amino Complex for a boost of energy you can feel and enjoy!
Pure Encapsulations Essential Aminos
Best for building muscle and supporting brain and tissue health.
Why I Dig It
Pure Encapsulations has just what you need - this free-form composition means your body can quickly absorb 138 milligrams of L-Leucine, 79 milligrams of L-Isoleucine, and 75 milligrams of L-Valine.
Plus, no need to worry if this product fits your dietary needs – it is vegetarian, wheat and gluten-free, soy-free, dairy-free, egg-free, and free from tree nuts and peanuts.
Also, there are no trans fats or hydrogenated oils in this product. And they leave out all those unnecessary binders, fillers, and artificial sweeteners so you get what you should - pure, non-GMO quality!
The Data Dump
Pure Encapsulations offers an advanced dietary supplement designed to meet the highest standards of quality and safety. All ingredients are carefully sourced from trusted suppliers and are tested in accordance with Good Manufacturing Practices (cGMP).
What's even more exciting is that Pure Encapsulations proudly partners with TerraCycle to recycle the supplement packaging that comes your way - this allows you to enjoy the products knowing you're doing your part for the environment!
For added peace of mind, Pure Encapsulations provides Certificates of Analysis with performance results for each product - just send them an email, and they will be happy to offer them. Pure Encapsulations believes in providing educational information on all products so that you can make informed decisions relating to your health!
Double Wood Supplements Essential Amino Acids
Best for increasing muscle mass and muscle recovery.
Why I Dig It
Double Wood Supplements offers a comprehensive selection of formulations that have been rigorously tested to meet the highest quality standards.
All facilities are Good Manufacturing Practice (GMP) certified, and each product includes a Certificate of Analysis and third-party test results that verify purity and safety—transparency at its finest!
They also employ heavy metal testing and microbiological contamination procedures to ensure that all products contain only natural ingredients with no synthetic or potentially hazardous substances, so you can rest assured knowing that the supplement you're taking is completely safe.
So whether you're improving your workout performance or supporting cell maintenance, Double Wood Supplements has everything you need to power your body the way nature intended.
The Data Dump
Double Wood Supplements offers a comprehensive selection of formulations that have been rigorously tested to meet the highest quality standards. All facilities are Good Manufacturing Practice (GMP) certified, and each product includes a Certificate of Analysis and third-party test results that verify purity and safety—transparency at its finest!
They also employ heavy metal testing and microbiological contamination procedures to ensure that all products contain only natural ingredients with no synthetic or potentially hazardous substances, so you can rest assured knowing that the supplement you're taking is completely safe.
So whether you're improving your workout performance or supporting cell maintenance, Double Wood Supplements has everything you need to power your body the way nature intended.
Klean Athlete Klean BCAA + Peak ATP
Best amino acid supplement for muscle gain and recovery.
Why I Dig It
Get ready to take your workouts to the next level with Klean Athlete's delicious and effective Klean BCAA + Peak ATP!
This BCAA supplement will promote muscle growth and strength. Every serving includes a 2:1:1 ratio of leucine, isoleucine, and valine, along with 400 milligrams of ATP for an extra performance boost.
Not only will you get the health benefits, but you'll also get a refreshing orange flavor that will make drinking this before or after your workout feel like a treat. And top it off with the fact that it is gluten-free, non-GMO, vegan, and vegetarian - how could you say no?
The Data Dump
Klean Athlete's facilities are located in the U.S., which is NSF-GMP registered and has passed rigorous testing; this means you can trust the products are safe, consistent, and of high quality.
Testing doesn't end there - their in-house laboratories are ISO 17025 certified and accredited, meaning they perform chemical, physical, and microbial testing on each product batch to ensure it meets high production standards.
They have highly experienced sports nutrition experts developing their ingredients and formulations at an exceptionally high level. This team is made up of specialists such as dietitians, Ph.Ds, nutritionists, scientists, and physiologists who have vast experience with research and development processes to bring the best possible product to you every time.
Not only do they care about performance, but the environment too! That's why they also have a recycling partnership with TerraCycle; most packaging items are now fully recyclable, so you can help make a difference.
Klean Athlete's range of supplements is committed to helping you increase your performance and ensuring that your body gets what it needs for peak performance through quality nutrition products.
Benefits of Amino Acid Supplementation
Today's fitness enthusiasts understand the importance of exercise for overall health and well-being, yet only some consider its role in protein balance. To enhance muscle performance, it is essential to ingest adequate amounts of high-quality proteins.
The human body relies on amino acids as the building blocks to make proteins; muscle growth is limited without adequate amounts of amino acids/protein.
To meet daily recommended requirements without becoming overwhelmed with the quantity of dietary protein, incorporating an amino acid supplement can be a practical and efficient way to stimulate muscle protein synthesis and ultimately develop increased muscle mass and achieve desired performance levels.
Among the nine essential acids needed for this process, the branched-chain amino acids—namely leucine, isoleucine, and valine—are primarily responsible for muscle protein synthesis, which with proper exercise, leads to muscle hypertrophy (i.e., increased muscle mass).
However, remember it's important to have a balanced consumption of all essential amino acids to stimulate significant increases in protein synthesis.
Thus, make sure you consume a healthy diet that consists of protein sources containing high levels of essential amino acids, and if you need additional support, you can incorporate an amino acid supplement.
Amino Acid FAQs
Many of us need to figure out where to turn when shopping for the best amino acid supplements. I've put together a thorough list of frequently asked questions, based on conclusions from scientific papers, about amino acids and amino acid supplementation so that you can make an informed decision quickly and easily.
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Taking amino acids every day can be beneficial for overall health and fitness. Amino acids are the building blocks of protein, which is responsible for providing essential nutrients to the body to ensure that it can function correctly.
There are 'essential' and 'non-essential' amino acids involved in metabolism processes within our bodies; however, our bodies cannot produce essential amino acids. Thus, we need an external source of foods in our diet and/or through supplementation.
The overall dosage of amino acids depends on activity levels and exercise frequency. For instance, marathon runners will require different amounts than office workers who remain largely sedentary during their workday.
Essential amino acids such as leucine and valine help boost muscle growth, improve athletic performance and recovery after workouts, can reduce delayed onset muscle soreness, and decrease the risk of diabetes.
Generally, taking daily amino acid supplements every day is safe if you buy the product from a trusted manufacturer. -
The short answer to this question is no, you don't necessarily need to take amino acid supplements; however, consuming enough "essential" amino acids is crucial for your body to function correctly.
Amino acids are building blocks of proteins, which help form muscles, regulate several body functions, provide energy, and much more. The body needs these essential nutrients to grow and maintain its cells.
While our bodies make some amino acids naturally on their own, there are nine that we must obtain from outside sources - either through food or supplements - as the body itself cannot produce them.
While various food sources provide amino acids, such as poultry, fish, or eggs, people who don't eat animal products will likely only get enough of these necessary nutrients with supplementation.
Additionally, those who live an active lifestyle may benefit from taking additional doses to increase muscle protein synthesis and repair muscle tissue after exercise.
Overall, if you're looking for an extra edge in terms of overall benefits, consider adding an amino acid supplement to your daily regimen. It is worth exploring further depending on individual fitness/eating goals. -
It is essential to note that research examining the side effects of various formulas and brands that include a combination of amino acids is nearly nonexistent in the literature. Thus, most of the side effects listed below are based on individual amino acids.
Potential side effects can include diarrhea, nausea, abdominal cramping, and vomiting if too much of a particular amino acid supplement is consumed beyond what's necessary for optimal body functioning.
However, a 2005 review paper examined the effects of branched-chain amino acid (BCAA) supplementation in patients with liver disease. The authors concluded that BCAA treatment is considered safe, and very few studies reported side effects from oral or intravenous supplementation.
Further research is necessary to examine the effects of high doses and long-term consumption of amino acids in at-risk populations. These include the elderly, children, women who are pregnant or nursing, and individuals with medical conditions, such as kidney and liver disease.
Before supplementing with amino acids, you can consult a specialist to prevent any adverse side effects associated with long-term usage. -
Both are important for overall health and wellness. Amino acids serve as the fundamental building blocks of proteins. There are a total of 20 different types of amino acids that are typically present in proteins.
Amino acid supplements typically contain individual amino acids or a specific combination of amino acids - while protein powder is typically derived from whole food sources or a combination of protein sources like whey, casein, soy, pea, or others. These supplements provide a mixture of amino acids in the form of intact proteins.
A study in the Journal of the International Society of Sports Nutrition concluded that using BCAA supplements alone doesn't promote muscle protein synthesis. They emphasize that the absence of other important amino acids isn't sufficient to stimulate muscle growth.
Ultimately, it would be best if you prioritized protein consumption through whole food sources and protein powder, and if desired, you could add an amino acid supplement to further support increases in muscle growth. -
Amino acids are essential for optimal health and boosting muscle protein synthesis. When it comes to deciding when to take amino acids, there are a few different factors that you should consider.
First and foremost is how often you're training or exercising. If you're someone who exercises every day or multiple times a day, then it may be beneficial for you to include amino acids or amino acid and protein combinations as a pre-workout supplement.
You can also consume amino acids and/or protein within 2 hours post-exercise to support increases in muscle strength and lean muscle mass growth.
If you have a "rest" or non-training day, you could consume amino acids in the morning with a high-protein breakfast.
A 2017 review paper suggests consuming a 20-40 gram dose of high-quality protein that contains 10-12 grams of essential amino acids to maximize muscle protein synthesis after exercise.
All this being said, the timing is related to optimal fueling. Thus, it would be best if you had adequate energy through protein and carbohydrates for performance benefits and to minimize muscle damage and muscle breakdown. -
The decision to take essential amino acids or branched-chain amino acids (BCAAs) comes down to understanding the differences between the two.
Essential amino acids include nine amino acids, while BCAAs refer specifically to three of the nine essential amino acids, leucine, isoleucine, and valine.
Essential amino acids aren't produced naturally within the body, so it's important to get them through an external source such as supplementation or food such as legumes, dairy products, and meat. Make sure you meet your daily requirement, so don't neglect this aspect!
Branched-chain amino acids have specific roles relating more directly to increased muscle protein synthesis. Many strength athletes also use BCAAs before/ during/ or immediately after their workout routines depending on personal preference and overall nutritional goals associated with performance enhancement.
Ultimately, both essential amino acids and BCAAs increase muscle protein synthesis, leading to greater muscle mass changes.When choosing between essential amino acids versus BCAAs, think about your goals because you can decide what works best for you, depending on lifestyle choices.
First, investigate the brand and read the ingredient list, as many incorporate different blends of amino acids. Second, examine the types of foods you're eating. If you consume enough essential amino acids throughout your day, you may consider purchasing a blend of only BCAAs. -
Firstly, eating a balanced healthy diet rich in protein-rich foods such as dairy products, meat, fish, and eggs is essential for boosting natural amino acid levels in the body.
Red meat and eggs are considered excellent sources of essential amino acids, providing all essential amino acids required by the body for optimum functioning. In contrast, poultry provides only six out of nine essential amino acids.
However, for those who don't consume meat, plant-based proteins can also provide a great source of nutrition for increasing natural amino acid levels in the body.
Quinoa is an excellent example; one cup of cooked quinoa contains 8 grams of lysine and tryptophan. Other plant-based sources include legumes such as beans, peas, and lentils; nuts like almonds; whole grains including oats; seed varieties like pumpkin seeds or sunflower seeds and soybeans. -
Several amino acids have been recommended and investigated in treating muscle wasting disorders, sepsis, liver cirrhosis, renal insufficiency, eczema, and aging-related diseases.
However, some studies have shown that consuming large amounts of amino acids in individuals with impaired kidney or liver function may have adverse side effects. However, this was specific to the amino acids L-glutamine, L-histidine, and L-arginine.
Although, two published reviews have consistently reported that increased protein intake by healthy and active individuals does not cause harm or damage to the liver. -
Muscle fatigue in the context of exercise is often related to a decrease in force and power production during muscular contraction.
Fatigue during exercise can be associated with exhaustion, often following strenuous exercise. Thus, leading to a decrease in force and power output over time.
Several studies have concluded that consuming branched-chain amino acids (BCAAs) before and during prolonged exercise can alleviate muscular fatigue.
A study conducted in 2020 found that subjects who consumed BCAAs 1 hour before exercise were able to run for a longer duration.
Amino acids may help reduce fatigue associated with strenuous exercise, ultimately allowing you to exercise for longer periods at higher exercise intensities. -
As the building blocks of proteins, amino acids are essential for life and health. While all 20 amino acids play important roles in the body, it is difficult to single out just one as being especially important.
But if you had to pick just one amino acid related to exercise and performance enhancement, it would have to be the amino acid leucine.
Leucine is the key amino acid for stimulating muscle protein synthesis. Research has concluded that leucine content plays a vital role in an individual's ability to train and recover.
While leucine has been shown to independently stimulate increases in protein synthesis, it is imperative to have a balanced consumption of all essential amino acids to promote the greatest gains.
The Recap
There's no denying that living a healthy and active lifestyle is challenging; however, with the right nutritional supplement, you can reach your health and fitness goals.
I've listed six of the best amino acid supplements on the market, but take the time to find which works best for you. Be bold and ask questions, and do research before investing in one. After all, no one knows what your body needs better than you. Keep up the hard work, stay committed, and fuel your body correctly with quality supplements when needed. Thanks for reading!
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