Nothing in your cart

Uh oh! Your cart is empty šŸ˜¢

One of these products might be what you're after...

No recent items

Hey there, Bulk fan!

Sign in or create an account to earn points with every purchase.

Key Amino Acids Needed for Muscle Growth

What are the key amino acids needed for muscle growth?

Amino acids for muscle growth

In nutrition, we classify amino acids as either essential or non-essential.

So, let's start with the essential amino acids; they are simply the amino acids we cannot make in our body, so we have to eat them.

Whilst our bodies are pretty amazing, they lack the metabolic pathways required to make this happen.

This is compared to something like carbohydrates, which we technically don't have to eat, because our bodies can create the glucose from within the body for energy. This fancy process is called gluconeogenesis, and obviously happens when we're not eating enough carbs to supply our bodies with glucose.

Anyway, there are nine essential amino acids:

  • Phenylalanine
  • Valine
  • Tryptophan
  • Threonine
  • Isoleucine
  • Methionine
  • Histidine
  • Leucine
  • Lysine

Don't worry, you won't be marked on all these essential amino acids in a looming test. But if you wanna impress your friends, the mnemonic PVT TIM HaLL ("private Tim Hall") is commonly relied upon to remember them all!

And eating them all in one go is easy, because you'll find them all (usually) in animal products. Foods that contain all nine of these essential amino acids are called complete sources of protein.

The essential amino acids are also available from incomplete proteins, which are usually plant-based foods, but just not in a dosage that's high enough.

Great, so now you know all about PVT TIM HaLL and essential amino acids.

Branched-chain amino acids

And hiding within the essential amino acids are the branched-chain amino acids, which I'm sure you've heard about many times. They are:

  • Leucine
  • Isoleucine
  • Valine

Also called BCAAs for short, they get a lot of attention because they are the main amino acids utilised in your muscle.

Now we've got non-essential amino acids; the ones our bodies CAN produce without needing to be fed them. They are:

  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cysteine
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Serine
  • Tyrosine

So now we've gone through all twenty amino acids together.

Now we're ready to see which ones you need for muscle growth.

Eggs are also a complete protein source
Eggs are also a complete protein source

Amino acids for muscle growth

Here's what we do know: leucine is one of the keys that unlocks the door to muscle growth.

And you'll remember we worked out that leucine is one of the three BCAAs, and of course, an essential amino acid.

And BCAAs alone DO allow for muscle growth, but nowhere near as successfully as other strategies.

For example, this study concluded that taking BCAAs alone without taking the other essential amino acids, allowed for a 22% greater muscle growth response after resistance training compared to nothing at all.

Yep, well that's something at least. We know that works.

But then, the same researchers put the BCAAs with the essential amino acids -- our friend PVT TIM HaLL we just learned about.

And let's just say Timmy boy stormed the battlefield of muscle growth, and should have been awarded for his honour and accomplishments!

When the essential amino acids WERE NOT present, the "muscle myofibrillar protein synthesis was approximately 50% less."

50 per cent less!

So, you need ALL essential amino acids for the best muscle growth results: essential amino acids are at least 50% MORE EFFECTIVE at building muscle than BCAA's in isolation.

And remember, you can get all your essential amino acids them from:

  • Whey protein
  • Animal food products
  • Plant food products (just not quite in a high enough dose, and sometimes with a few missing. This is why vegans rely quite heavily on supplements for all essential amino acids).
  • Supplements for muscle growth
Bulk Nutrients has you covered with all essential amino acids in their whey protein powder range.
Bulk Nutrients has you covered with all essential amino acids in their whey protein powder range.

So that's it

There are 9 essential amino acids (and within those the three BCAAs) and 11 non essential amino acids; 20 in total. Leucine, one of the three BCAAs and an essential amino acid, is very important for muscle growth. However, it can't carry the muscle growth show on its own. For optimal muscle growth, we need all essential amino acids, which we can get from complete sources of protein: whey, or animal products like meat, fish, and dairy. We need to focus on complete sources of protein for optimal muscle growth.

Bulk Nutrients Expert Dayne Hudson

Dayne Hudson

Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.

His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.

More about Dayne Hudson

References:

  1. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. 2021 Mar 26. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Janā€“. PMID: 32496725.
  2. Melkonian EA, Asuka E, Schury MP. Physiology, Gluconeogenesis. 2021 May 9. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Janā€“. PMID: 31082163.
  3. Platell C, Kong SE, McCauley R, Hall JC. Branched-chain amino acids. J Gastroenterol Hepatol. 2000 Jul;15(7):706-17. doi: 10.1046/j.1440-1746.2000.02205.x. PMID: 10937674.
  4. Layne E. Norton, Donald K. Layman, Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise, The Journal of Nutrition, Volume 136, Issue 2, February 2006, Pages 533Sā€“537S.
  5. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017 Jun 7;8:390. doi: 10.3389/fphys.2017.00390. PMID: 28638350; PMCID: PMC5461297.
  6. Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.

Featured Products

Looking for a cost-effective way to get high protein? Try Bulk Nutrients' WPC Whey Protein Concentrate. Iced Coffee Flavour.
4.8 from 4110 reviews
$39.00$1.18 per serveMultibuy Discount
Bulk Nutrients' Branched Chain Amino Acids BCAAs Unflavoured 100% pharmaceutical grade and are unflavoured for maximum purity
4.5 from 207 reviews
$22.00 - $49.0044c per serveMultibuy Discount
Bulk Nutrients' BCAA Recovery have countless studies showing benefits in reducing muscle soreness
4.8 from 1586 reviews
$28.00$1.65 per serveMultibuy Discount
Bulk Nutrients' Essential Amino Acids (EAAS) are considered the most important when it comes to muscle growth and recovery
4.6 from 348 reviews
$19.00 - $62.0076c per serveMultibuy Discount
Bulk Nutrients' L Leucine Powder is an essential amino acid widely considered key for muscle growth
4.7 from 113 reviews
$20.0016c per serveMultibuy Discount
group of product images for proteins

Sign up for the Bulk Nutrients newsletter

group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Sign up for the Bulk Nutrients newsletter

Information

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright Ā© Bulk Nutrients 2008 - 2024