5 Great Sources of Amino Acids to Build Muscle and Strengthen Health


Many of us have a pretty clear idea that proteins are essential for life. When we consume protein, the body breaks it down into little building blocks called amino acids and reconstructs them into whatever it needs to make – tissues, organs, skin, digestive enzymes etc. Amino acids are what make us stronger and grow muscle mass.

But did you know that the amino acid spectrum in your protein can help you choose which proteins to focus on?

Generally, the broader the spectrum of amino acids a protein source contains, the more nutritious it will be for you.

Remember: protein is your body’s main source of growth.

Yes, protein can help support muscle growth, but it is so much more than that! Good protein content can also assist you in achieving a stronger bone structure, healthier hair and skin, and much more. It can also help prevent sarcopenia (loss of muscle due to ageing) and frailty, lengthening your life span.

The question then does arise – what’s the best source of amino acids? If amino acids are so important, which source of protein will give you the best spectrum?

Here are 5 great sources of amino acids:

1. Eggs/Chicken

Both food sources will provide a very good spectrum of amino acids – especially rich in L-Leucine, which has been shown to be great for building muscle.

2. Soy/Tofu

Soybeans are a very good source of amino acids. While they may not contain a comparable amount of Leucine, the spectrum of amino acids is much better than beef, chicken, and some fish.

  • This suggests that plant-sourced protein could be best for general growth, but those looking to build muscle quickly should look to dense sources of Leucine, Isoleucine, and Valine.
Tuna steaks for protein

3. Tuna

Have you ever heard how boxers often open up a can of tuna after a training session to boost muscle development? This is for good reason. Not only is tuna very low in calories, but it’s also quite high in amino acids and contains a wide and available spectrum.

  • It will benefit you to make tuna and other fish a regular source of protein in your diet (unless you don’t eat meat or fish – then chow down on Tofu and beans).

4. Wild Game

Animals like moose, bison, and deer contain a very lean source of protein that is high in amino acids and low in calories. These animals provide the perfect combination of strength and mass.

  • Research has shown that the amino acid bioavailability (the amount you can absorb) is very high for wild game meats. However, not everyone is a meat lover.

5. Protein Max

When it comes to maximizing your amino acid spectrum for muscle development, this plant protein is my go-to choice.

  • Protein Max is a perfect organic blend of different sources of protein, with 80% pea protein as the main driver and 20% coming from kale, spinach and legumes. 
  • A full spectrum protein source of 18 amino acids, including all the essential ones and the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine to boost muscle growth and enhance exercise performance as well as help with weight loss and reduce post-workout fatigue.
  • BCAAs are considered essential because, unlike non-essential amino acids, your body cannot make them. For that reason, it is crucial to get them from your diet, and the quickest and easiest way is from a nutrient-dense protein shake.
Protein Max with a full sectrum of amino acids
Protein Max with a full sectrum of amino acids
Protein Max with a full sectrum of amino acids

So, there you have it – five rich sources of amino acids. One last important thing to remember is that when it comes to amino acids, the matrix of each food will always be different.

This is why it’s very important to get protein from various sources.

If you’re vegetarian, ensure that you utilize a wide spectrum of protein sources like beans, nuts, seeds, and grains. If you’re a meat eater, vary your protein choices across all fish and protein-rich lean meats.

For your best results, getting your protein from numerous sources always provides greater health benefits than restricting your diet to only a couple of kinds of protein. Supplementing with a protein shake like Protein Max is a convenient way to fill the gaps when trying to maximize your amino acids for certain purposes.

Cover photo credit: Natan

Add Comment

I’m an entrepreneur, mentor, and blogger who helps people achieve their work-life balance goals through home businesses. Learn more about working with me.

Ollie author

Let’s Connect!


Recent Posts