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Optimize your protein quality for maximal muscle growth

Protein comes from a Greek word ''proteios'' meaning ''of first rank'' as its responsible for most bodily functions. Around 40% of protein is found in muscles, while over 25% if found in body organs. The remaining is in the skin or blood. Proteins are made of amino acids, and these amino acids determine the quality of the protein as different proteins have different amino acids. For muscle growth we want to focus on the protein rich in branched chain amino acids (BCAA), particularly Leucine, and essential amino acids (EAA). On top of this, the more complete amino acid profile of the protein is, the better it is at stimulating muscle protein synthesis.

Leucine and BCAA

Leucine is an essential amino acid and is part of the BCAA. It is particularly important amino acid as it directly stimulates mTOR (master enzyme responsible for muscle growth), which is why it is often said that it is an anabolic amino acid that is responsible for muscle protein synthesis.

While this is completely true, consuming Leucine or BCAA in isolation will not help you build more muscle growth as your body needs other amino acids that will actually support muscle protein synthesis after it has been initially triggered by Leucine. In this case, consuming other 6 essential amino acids toget