• liamagnewnutrition

Foods High in Amino Acids

A protein source contains a variety of different amino acids. When it comes to building muscle, essential amino acids are the most important. Here’s a list of food sources with a high essential amino acid content:


Like eggs, chicken can be incredibly versatile. Different cuts will provide different amounts of protein and calories. Chicken is made up of 43.2% essential amino acids and is particularly good source of the branch chain amino acid isoleucine.

Chicken also has a very high vitamin b3 content and provides a source of zinc, copper, phosphorous, magnesium and iron.


Beef is a highly anabolic food meaning it has a big positive impact on muscle protein synthesis. When it comes to consuming beef, it is important to bear in mind that the calorie content will vary greatly due to the cut.

Beef is also a great source of iron and zinc. Both of which are very important for a healthy diet.


Although pork can have a salt content, and cuts like sausages and belly pork can be high in fat and calories, a tender loin pork chop can be excellent protein source. A 4oz (113g) tenderloin pork chop will provide 27g of protein, 11.8g EAA and 260 calories.


Salmon is a great source of omega 3 and there is extensive evidence for the benefit of consuming fish oil in your diet. A 170g fillet of salmon will contain around 37g of protein.


Tuna is a high protein source with a great ratio of protein to calories. 100g of tuna provides 29.2g of protein and only 130 calories. Tuna is also a good source of selenium, phosphorous, iron, magnesium and potassium.


Cod is made of a high percentage of essential amino acids and is particularly high in lysine. Lysine is an EAA and plays a major role in calcium absorption and helps your body produce hormones, enzymes and antibodies.

Cod is very lean fish and low in fat. A typical fillet weighing 116g will provide 20g protein, 9g of EAA and only 90 calories.

Get in touch for personalised meals plans to ensure you are meeting the essential amino acids required to perform optimally.

4 views0 comments

Recent Posts

See All