The most common muscle-building supplement there is can be found right in your fridge. It’s called protein. When you eat protein, your body breaks the protein down into amino acids. Those amino acids are then used to repair and grow new muscle fibers. So you need to make sure you are consuming adequate protein - a minimum of 0.55g per pound of body weight per day. However, you will benefit tremendously by adding amino acid supplementation to your daily routine.
According to Amino Acids studies, "A large proportion of our cells, muscles and tissue is made up of amino acids, meaning they carry out many important bodily functions, such as giving cells their structure. They also play a key role in the transport and the storage of nutrients. Amino acids have an influence on the function of organs, glands, tendons and arteries. They are furthermore essential for healing wounds and repairing tissue, especially in the muscles, bones, skin and hair as well as for the removal of all kinds of waste deposits produced in connection with the metabolism." The body cannot produce essential amino acids (EAA) on their own and so we must consume them via diet or supplements. Your body needs 20 different amino acids to grow and function properly. Amino acids work well to stave off central nervous system fatigue because, along with vitamin B and minerals, they are the major building blocks of neurotransmitters. EAA supplements also support a healthy mood and better sleep as they supply the body with tryptophan, the amino acid used by the body to create the "feel-good" neurotransmitter serotonin. And the body can subsequently use serotonin to produce melatonin, which is the hormone that governs our circadian rhythm and our ability to go to sleep. Some of the best high quality amino acid sources are grass-fed beef, wild salmon, eggs from pastured chickens, raw organic dairy, almonds, almond butter, quinoa, and spirulina or chlorella. Taking a EAA supplement has a much higher utilization rate (99%), than taking whey or soy protein powders (17%), red meat, poultry. fish (32%), and eggs (48%). supplements are also absorbed within twenty-three minutes compared with several hours for food or powder sources of whole protein. The one great EAA supplement I have found on the market is from KION. I typically will take a scoop of the powder mixed with water right before I work out. It has made a big difference in my recovery and also for building muscle. I've also noticed a difference in my nails and hair!
THORNE also makes a high quality amino acid blend.
Whatever you decide it is clear from the experts and research has shown, that as we age, amino acid supplementation can make a huge difference in your health.