Amino acids are needed to make proteins, which create and repair muscles. Muscle protein synthesis forms muscle tissue from amino acids. Protein intake, especially with a healthy balance of necessary amino acids, helps this production.
Exercise can cause micro-tears in muscle fibers. These micro-tears are repaired by amino acids, especially BCAAs like leucine.
Muscle growth requires a positive nitrogen balance from amino acids. A positive nitrogen balance indicates the body absorbs more nitrogen from amino acids than it excretes. This condition promotes muscle protein synthesis in an anabolic environment.
Protein supply and quality matter for muscle growth. Quality proteins like those in lean meats, fish, eggs, and dairy supply all needed amino acids in ideal ratios.
Consuming protein throughout the day, especially during activity, helps build and repair muscle. Combining protein sources for a diversified amino acid profile also improves muscle health.