When it comes to effective muscle building, amino acids play a crucial role. As the fundamental building blocks of all proteins in the human body, they are essential for muscle growth, recovery, and overall physical performance. But which amino acids are particularly important for building muscle mass, and how can you ensure your body is optimally supplied with them?
In this detailed guide, you'll learn which amino acids are most effective for building muscle, how they work in the body, and how you can make the most of them. Whether through your diet or through targeted supplementation with products like MTM Amino Electrolyte or MTM Vegan Protein .
What are amino acids and how do they work in the human body?
The basic building blocks of life
Amino acids are organic compounds that serve as the basic building blocks of all proteins in the human body. Of the more than 270 known amino acids, approximately 20 are of particular importance to humans because they are involved in numerous vital processes.
Categories of amino acids in the human body
In the human organism, we distinguish three categories of amino acids. The essential amino acids: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, and tryptophan. The body cannot produce these itself and must therefore obtain them from food. Histidine is sometimes also included in this group. The body can produce the semi-essential amino acids such as arginine, cysteine, and tyrosine under normal circumstances, but in special situations such as intensive training or stress, their production may be insufficient. The body can produce the non-essential amino acids such as glutamine, glycine, and alanine in sufficient quantities.
Diverse functions in the body
The functions of amino acids in the human body are diverse and vital. They serve as building blocks for muscle growth and maintenance, support tissue and cell regeneration, and play a key role in the formation of hormones, enzymes, and neurotransmitters. They also contribute to strengthening the immune system. They act as energy suppliers during intense physical activity and promote the formation of collagen for healthy skin, tendons, and ligaments.
Amino acids and proteins
In the context of muscle building, amino acids are particularly relevant because they support muscle protein synthesis. This is the process by which new muscle proteins are formed, ultimately leading to muscle growth.
Essential amino acids and their role for muscles
Essential building blocks for muscle health
Essential amino acids play a crucial role in the health and functionality of our muscles. Since the body cannot produce them itself, it is particularly important to consume them in sufficient quantities through food or supplements.
The complete amino acid mix makes the difference
All essential amino acids are important for muscle building because they are jointly involved in protein synthesis. A deficiency of even one of these amino acids can impair protein synthesis and thus muscle building.
Key functions for strong muscles
These vital building blocks promote muscle protein synthesis, support recovery after intense training, reduce catabolic processes, serve as an energy source during exercise, and support overall muscle function. If you want to buy amino acids, look for products that contain a full spectrum of essential amino acids. Some essential amino acids are particularly relevant for muscle building.
The most important amino acids for effective muscle building
BCAA (branched-chain amino acids)
BCAAs (leucine, isoleucine, and valine) are particularly important for muscle building and account for approximately 35% of the essential amino acids in muscle protein structure. They are metabolized directly in the muscles, serve as an immediate energy source during intense exercise, inhibit exercise-induced muscle breakdown, promote protein synthesis, and accelerate post-workout recovery.
Leucine as a key amino acid
Leucine occupies a special position among the BCAAs. This amino acid activates the mTOR signaling pathway, which controls muscle protein synthesis, and acts as a "trigger" for muscle building. Additionally, leucine promotes insulin secretion, creating an anabolic environment, and serves as an alternative energy source to protect muscle mass in low-carbohydrate diets. Research shows that leucine is most effective in combination with other essential amino acids.
Other important amino acids
In addition to BCAAs, other amino acids support muscle building: glutamine (supports recovery and the immune system), arginine (promotes blood circulation and growth hormone release), lysine (important for muscle and connective tissue), and beta-alanine (improves endurance during intense training). Creatine, a compound formed from amino acids, increases energy in the muscles for greater strength and better muscle building.
The optimal approach to muscle building is a balanced supply of all essential amino acids, with BCAAs and especially leucine deserving special attention.
Optimal dosage and intake of amino acids
The right timing for maximum results
The correct dosage and optimal timing of taking amino acids are crucial to achieve maximum results in muscle building.
Recommended dosages for different amino acids
BCAA : Typically 5-10g per day, ideally in a ratio of 2:1:1 (leucine:isoleucine).
Leucine : 2-5g per serving to activate muscle protein synthesis.
Glutamine : 5-10g daily to support regeneration.
Arginine : 3-6g before training for improved blood circulation.
EAA (All Essential Amino Acids) : 10-15g per serving.
Body weight should always be taken into account when determining the dosage. The rule of thumb for athletes is 20-30g of protein or 10-15g of EAA per intake or meal.
The best times to take it for maximum muscle growth
There are different optimal times for taking it:
Before training - energy and protection
Before training, BCAAs or EAAs 30-60 minutes before exercise can improve energy supply and reduce muscle breakdown during training.
During training - endurance and anti-catabolism
During longer training sessions, the intake of amino acids can maintain performance and prevent muscle loss. MTM Amino Electrolyte is an ideal supplement because, in addition to amino acids, it also provides important electrolytes to maintain fluid balance.
After training - using the anabolic window
The time immediately after training (within 30 minutes) is especially important for amino acid intake, as muscle protein synthesis is particularly active during this phase. A complete protein product like MTM Vegan Protein, which contains all essential amino acids, is ideal for this.
Before going to bed - regeneration overnight
Taking slow-digesting proteins or amino acids before bedtime can also help build muscle during the night.
Synergy with other nutrients
Amino acids work best in combination with:
Carbohydrates : Increase insulin secretion, which improves the uptake of amino acids into muscle cells.
Vitamins & Minerals : A sufficient supply of Vitamins and minerals are crucial because they serve as cofactors for enzymatic reactions in protein synthesis and directly influence muscle building.
Electrolytes : Important for muscle function and hydration, especially during exercise.
Products like MTM Amino Electrolyte offer an optimal combination, as they contain not only amino acids but also important electrolytes such as sodium, potassium, magnesium, and calcium. For a complete supply of essential vitamins and minerals, a high-quality multivitamin supplement for athletes is also recommended.
Natural sources vs. amino acid complex supplement
There are basically two ways to ensure an optimal supply of amino acids: natural sources through diet or targeted dietary supplementation with amino acid complex supplements.
Natural sources of amino acids in the diet
Animal protein sources are particularly rich in all essential amino acids:
Chicken breast, beef and other lean meats
Fish such as salmon and tuna
Eggs (contain all essential amino acids in an ideal balance)
Dairy products such as curd, cheese and yogurt
Plant protein sources:
Legumes such as lentils, beans and peas
Nuts and seeds
Quinoa (contains all essential amino acids)
Tofu and other soy products
A balanced diet with these protein sources can, in principle, cover basic amino acid needs. However, natural sources have certain limitations:
Whole protein from food takes longer to digest, which can limit the rapid availability of amino acids after exercise.
Plant protein sources often do not have a complete amino acid profile and must be combined.
During intensive training, the need for certain amino acids may be higher than can be supplied through normal nutrition.
Benefits of amino acid complex supplements
Amino acid complex products such as MTM Amino Electrolyte offer several advantages:
Fast availability : Free amino acids do not need to be digested and are immediately available to the body.
Targeted dosage : Specific amino acids can be supplied in optimal amounts and ratios
Convenience : Easy to take before, during or after training.
Efficient absorption : Especially important in the "anabolic window" after training.
Combination with electrolytes : Products such as MTM Amino Electrolyte provide important electrolytes in addition to amino acids.
Optimal strategy
The best strategy is a combined approach:
1. Basic nutrition through a balanced diet : Ensure you have an adequate intake of high-quality proteins from various sources to cover your basic daily needs.
2. Targeted supplementation around training : Use amino acid complex products such as MTM Amino Electrolyte before, during or after training to maximize muscle protein synthesis and accelerate recovery.
3. Individualized supplementation : Depending on personal needs, training intensity and goals, specific amino acids can be supplemented.
For recreational athletes with moderate training intensity, a balanced diet is often sufficient, while ambitious strength athletes and bodybuilders can benefit from targeted supplementation with amino acid complex products to optimize their training results.
MTM Supplements products for optimal amino acid supply
MTM Supplements offers high-quality products specifically developed to optimally supply the body with amino acids and other important nutrients. Two products stand out when it comes to supporting muscle building:
MTM Amino Electrolyte
MTM Amino Electrolyte is an advanced formulation specifically developed for athletes to ensure optimal supply of amino acids and electrolytes during and after training.
The product contains over 14 different amino acids, including all essential amino acids crucial for muscle building and recovery. An optimal dosage of BCAAs with leucine, isoleucine, and valine provides a good foundation for muscle building. The product includes L-glutamine for recovery and creatine for increased strength and muscle growth.
The electrolyte complex with minerals such as sodium, potassium, magnesium, and calcium is crucial for hydration and muscle function during exercise. All ingredients are 100% plant-based and contain no artificial flavors, colors, or sweeteners. High bioavailability allows for rapid absorption and utilization of the free amino acids by the body.
For use, we recommend dissolving one serving (15g) in 200-300ml of water and drinking it during or immediately after training. For optimal results, the product should be used daily.
MTM Vegan Protein
For a comprehensive protein supply with all essential amino acids, MTM Vegan Protein is a high-quality plant-based alternative to animal protein sources.
The dual protein complex consists of pea and rice protein to provide a complete amino acid profile similar to animal protein sources. The product contains all the necessary amino acids for muscle building and recovery in an easily absorbable form and is enriched with L-glutamine, which supports recovery and strengthens the immune system.
Enzymes such as amylase and protease support digestion and protein absorption. The product is completely plant-based and vegan, making it ideal for vegans, vegetarians, and lovers of plant-based alternatives. Only natural ingredients with natural flavors and sweeteners are used, without artificial additives. The clever combination of different protein sources ensures a high biological value.
It is recommended to take one serving daily, ideally after training or as a snack, to meet protein needs and support muscle building.
The combination makes it
For optimal results in muscle building, we recommend combining both products:
- MTM Amino Electrolyte during training to directly supply the muscles with quickly available amino acids and electrolytes.
- MTM Vegan Protein after training or as a snack to cover long-term protein needs and support recovery.
This strategy provides both rapidly available amino acids for acute needs and long-term protein supply for sustainable muscle building.
Effects and areas of application
To give a better overview of the different amino acids and their specific effects, here is a clear summary of the most important amino acids for muscle building:
Essential amino acids
-
Leucine : Activates protein synthesis, main driver for muscle building
-
Isoleucine : Regulates energy metabolism, promotes glucose uptake
-
Valine : Supports regeneration, prevents muscle loss
-
Lysine : Promotes collagen formation and calcium metabolism
-
Methionine : Supports fat metabolism, acts as an antioxidant
-
Phenylalanine : precursor for neurotransmitters, promotes growth hormones
-
Threonine : Important for collagen formation and immune function
-
Tryptophan : precursor to serotonin, improves sleep and recovery
-
Histidine : Supports tissue repair and blood cell production
Semi-essential and non-essential amino acids
-
Glutamine : Promotes regeneration and immune function
-
Arginine : Improves blood circulation and growth hormone secretion
-
Citrulline : Improves blood flow and endurance
-
Tyrosine : Increases concentration and stress resistance
-
Glycine : Important for collagen and detoxification
-
Alanine : Provides energy and supports endurance
-
Proline : Promotes collagen synthesis and joint health
-
Cysteine : Provides antioxidant protection for cells
Areas of application:
Different goals require different focuses in amino acid supplementation:
-
Pure muscle building : Focus on BCAAs (especially leucine), creatine and a complete EAA profile.
-
Endurance training : More emphasis on glutamine, alanine and branched-chain amino acids for energy.
-
Regeneration and recovery : Glutamine, arginine and a balanced spectrum of all essential amino acids.
-
Fat loss while maintaining muscle : BCAAs, especially leucine, as well as glutamine and tyrosine.
-
General health and well-being : Balanced spectrum of all amino acids with a focus on tryptophan, glycine and cysteine.
MTM Supplements products are designed to provide optimal support for a variety of applications. MTM Amino Electrolyte is particularly suitable for use during training, while MTM Vegan Protein is ideal for the post-workout phase and as a general protein source.
Using amino acids correctly for maximum muscle growth
Amino acids are crucial for muscle building, with leucine and the other BCAAs being particularly prominent. Optimal intake combines a protein-rich diet with targeted supplementation, especially around training.
Products like MTM Amino Electrolyte and MTM Vegan Protein offer high-quality amino acids with optimal composition and bioavailability. With the right amino acid supply strategy, you can significantly improve your training results and take your muscle building to the next level.
