Here’s a quick fact: your body can’t make nine amino acids on its own. Those nine are called essential amino acids, and you must get them from food or supplements. They help build muscle, repair tissue, make enzymes and hormones, and keep your immune system running. Missing them slowly lowers energy, strength, and recovery.
The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. You get them from complete proteins—animal foods like meat, fish, eggs, dairy—or smart combinations of plants: rice + beans, hummus + pita, or tofu with quinoa. For example, a 3-ounce chicken breast, one large egg, or 3/4 cup cooked lentils each provides useful amounts. Most healthy adults eating a varied diet meet needs, but older adults, people on low-protein diets, and strict vegans may fall short.
Daily needs depend on weight and activity. A simple rule: aim for 0.8–1.2 grams of total protein per kilogram of body weight if you’re not active, and 1.2–2.0 g/kg if you train regularly. Within that protein, leucine is key for muscle protein synthesis—about 2.5–3 grams of leucine per meal is a helpful target for muscle maintenance.
Supplements come as BCAAs (branched-chain amino acids) or full EAAs (essential amino acids). BCAAs include leucine, isoleucine, and valine; they help during workouts but miss other essentials. EAAs cover all nine and better support full recovery and protein building. If you rely on supplements, choose an EAA product with clear ingredient amounts and minimal fillers.
Timing matters. Take EAAs right after a workout if you can’t eat a protein-rich meal within an hour. For older adults, spreading protein and EAAs evenly across meals (every 3–4 hours) helps preserve muscle. Typical EAA doses range 5–15 grams depending on goals—5–10 g for basic support, up to 15 g for intense training or recovery. If you prefer food, a 20–40 gram protein meal usually covers EAA needs.
Watch interactions: some medications and medical conditions change protein needs or amino acid metabolism. If you have kidney disease, a metabolic disorder, or take specialized meds, check with a clinician before boosting protein or taking EAAs.
Want to know if you’re low? Signs include slow wound healing, muscle loss, fatigue, or frequent infections. Blood tests for albumin or amino acid panels can help, but practical fixes often work first: add one extra high-protein meal a day, or try an EAA supplement for a few weeks and track energy and recovery.
Bottom line: essential amino acids aren’t optional. Get them from whole foods when possible, use EAAs to plug gaps or speed recovery, aim for balanced meals across the day, and consult a health professional if you have health issues. Small, consistent changes beat big, occasional efforts.
Threonine is an essential amino acid critical for maintaining overall health and wellness. This article explores the role of threonine in the body, its health benefits, sources, and tips for ensuring adequate intake. Dive into why this amino acid is vital for muscle health, immune function, and more.
