Ainmo Store — Amino acid and protein nutrition: the 9 | ainmostore.com
Nine amino acids cannot be made by the body and must come from food - here is the full list and the foods that supply a complete profile.
The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Essential means the body cannot synthesize them, so every one must arrive through the diet.
Three of the nine - leucine, isoleucine and valine - are the branched-chain amino acids covered in the BCAA dosage guide. Leucine has a special role: it is the trigger for muscle protein synthesis, with a practical threshold of 2-3 g per serving.
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Protein quality scores show which foods deliver the full set at once. Whey, casein and egg protein score a perfect 1.0 on PDCAAS, soy reaches about 0.9-1.0, and gelatin scores 0 because it contains no tryptophan at all.
In practical portions, 100 g of cooked chicken breast provides about 31 g of complete protein, 100 g of cooked lentils about 9 g, and one large egg about 6 g. A 30 g scoop of whey protein isolate delivers 25-27 g with only 1-2 g of carbs.
Once the full amino acid profile is on the plate, the next question is quantity: the protein-per-meal guide shows how to turn body weight into a 20-40 g per-meal target across four meals.
Further reading