Amino Acids, Protein and Muscle Strength: What to Know
Share
Ever wondered what EAAs are? That’s shorthand for essential amino acids. And what makes them essential? Your body doesn't produce them internally, so you have to consume them in food, drink or supplements to get what your body needs to function properly. Amino acids are the building blocks that make up the protein you consume in your diet, whether it's plant- or animal-based. And to unlock those amino acids, the body uses digestive enzymes called proteases to break down protein.
While protein is having a moment right now, it’s the amino acids that really should get the credit for everything from muscle strength to recovery and everyday wear-and-tear.
Amino acids play a big role in how you feel and function every day. That’s why we put the essential ones your body can’t make itself into Fasting Today for a 3-in-1 drink mix. It combines essential amino acids (EAAs) along with electrolytes and baobab fiber to help you feel your best when you’re on the go, working out or just between meals.
In this easy-to-read guide, we’ll break down:
- What amino acids are in plain English
- How much protein you actually need
- Why protein matters for muscle strength and healthy aging
- How amino acids can help you fill the gaps
- The difference between essential amino acids (EAAs) and BCAAs
- What to know about protein, fasting and exercise
What Are Amino Acids?
When you eat protein-rich foods like meat, fish, Greek yogurt, beans, tofu, lentils or quinoa, your body doesn’t use that protein exactly as-is. During digestion, protein gets broken down into smaller pieces called amino acids with the help of protease enzymes.
Think of protein as a friendship bracelet at a pop concert, with each bead as an amino acid. Your body rearranges those beads to build muscle, enzymes, hormones and other important structures.
There are 20 total amino acids, and they fall into three categories: essential, non-essential and conditional.
- Essential amino acids (EAAs): Your body can’t make these nine aminos, so you must get them from food or supplements. These are the ones in Fasting Today.
- Non-essential amino acids: Your body can make these on its own.
- Conditional amino acids: Usually not essential, but needed during times of stress, illness or injury.
Three essential amino acids – leucine, isoleucine and valine – are known as branched-chain amino acids (BCAAs) because of their chemical structure.
Why Protein and Amino Acids Matter for Muscle Strength
Protein and amino acids help us build and maintain muscle – which becomes even more important as we age. And it’s not about aesthetics. It’s about getting off the floor and out of bed safely.
Starting around age 30, we naturally begin to lose 3% to 8% of our muscle mass per decade, with losses speeding up after age 60. Without enough protein, it’s harder to maintain strength, balance and mobility as you age. In other words, muscles help you live fully and independently.
Tip: Struggling to hit your protein goals? EAAs can help fill the gaps.* Because EAAs are already broken down, they can be absorbed quickly. EAAs can be especially helpful when you’re consuming fewer calories (and thus less protein). In fact, when you take EAAs on their own, they stimulate muscle protein synthesis more than an equal amount of protein, per the International Society of Sports Nutrition.
From immunity to enzymes, protein and amino acids stay booked and busy, helping with:
- Supporting tissue repair and recovery
- Transporting nutrients throughout the body
- Supporting immune health
- Creating enzymes
- Maintaining fluid balance
- Supporting healthy aging
This makes adequate protein intake especially important for:
- Active individuals
- Adults over 50
- Peri- and post-menopausal women
- Those practicing intermittent fasting
- Anyone restricting calories for weight management
Essential Amino Acids vs. BCAAs
Hang around the gym long enough and you’ll hear the debate around EAAs vs. BCAAs. While BCAAs are important, they’re only three of the nine essential amino acids.
Research shows that all nine EAAs are essential to muscle protein synthesis, the process your body uses to build and repair muscle. EAAs provide a more complete set of building blocks compared to BCAAs alone.
The 9 Essential Amino Acids
- Histidine: Supports immune response, digestion and nervous system health
- Isoleucine (BCAA): Supports muscle metabolism, energy and immune function
- Leucine (BCAA): Plays a key role in muscle protein synthesis and recovery
- Lysine: Supports collagen formation, immune health and calcium absorption
- Methionine: Supports metabolism and detoxification pathways
- Phenylalanine: Supports neurotransmitter production and brain function
- Threonine: Helps maintain connective tissue, skin and immune health
- Tryptophan: Supports mood, sleep and appetite regulation
- Valine (BCAA): Supports muscle growth and energy production
Amino Acids and Intermittent Fasting
During a fast, your body shifts from using food for fuel to tapping into stored energy. Ideally, that energy comes from glycogen and fat, but without enough amino acids available, the body may also break down lean muscle tissue. You worked hard for that muscle, so let’s not sacrifice it as energy.
That’s why adequate protein and essential amino acids are so important during intermittent fasting. EAAs help support muscle strength, body composition and muscle protein synthesis, even when you’re not eating.*
We formulated Fasting Today for those days when life doesn’t slow down – but hanger is about to take over, like when your last meeting of the day runs over and you’re running late to pick up the kids.
With electrolytes to enhance hydration, essential amino acids to help maintain muscle tissue and baobab fiber to nourish your microbiome, it’s your go-to when you’re on the go!*
Exercising While Fasting: What to Know
Even if you’re not officially “fasting,” you likely do fasted workouts from time to time – like a 5 a.m. Pilates sesh or after-work cycling class when there’s no time to eat. If it’s been some hours since your last meal, you might feel your tank running low and your energy dip. The electrolytes in Fasting Today can help you stay hydrated while the EAAs nourish your muscles.* Sip on it before, during or after a workout!
Exercise creates small microtears in muscle tissue. Sounds intense, but it’s a totally normal part of getting stronger. After your workout, your body needs nutrients to support repair and recovery.
While the idea of a strict 30-minute “anabolic window” (aka the time when you need to eat protein after a workout) has largely been debunked, it’s still important to nourish your body after exercise to support muscle recovery and overall health. If you can’t refuel right away but start to feel peckish, sipping on Fasting Today may be helpful.
How Much Protein Do You Need?
Everyone needs this macro, at every stage of life, meaning your protein commitment is a long-term one not a fling. Most people get enough protein to meet basic needs, but you’re not basic, are you? Your ideal intake is personal and depends on your age, activity level and goals.
General Protein Guidelines
- Minimum recommendation: About 0.8 grams of protein per kilogram (2.2 lbs) of body weight per day, according to the 2015-2020 Dietary Guidelines for Americans.
- For a 175-pound adult, that’s roughly 63 grams of protein daily.
- This is the amount you need to stay alive and healthy, to cover your basic bodily functions.
Higher Protein Needs
Who needs more protein? Here are some common scenarios for those of us who fall somewhere between basic and gym bro levels.
Older adults: To offset normal age-related bone and muscle loss, healthy older adults should get 1.0-1.2 grams per kilogram of bodyweight, even if they’re sedentary. (Divide your bodyweight in pounds by 2.2, then multiply by 1.0 then 1.2 to see your range.)
Weight management: Generally aim for about 30% of your daily calories from protein. On a 1,800-calorie diet, that’s about 135 grams. (Protein provides 4 calories per gram.)
Endurance training: Aim for 1.0–1.6 grams per kilogram of bodyweight if you do endurance workouts like long runs, bike rides, etc. That 175-pound person would aim for up to 127 grams daily. (Divide your bodyweight in pounds by 2.2, then multiply by 1.0 then 1.6 to see your range.)
Muscle building: Aim for 1.6–2.0 grams per kilogram of bodyweight if you’re trying to build or maintain muscle. That’s up to 159 grams of protein daily for the 175-pound person. (Divide your bodyweight in pounds by 2.2, then multiply by 1.6 then 2.0 to see your range.)
These intake levels are considered safe and support healthy muscle, bone and metabolic function, according to the International Society of Sports Nutrition.
