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What should we eat to get Essential Amino Acid?

Jun 19, 2021

Lean Meats

Lean meats are a great way to make sure you are getting protein and all 9 essential amino acids, without overdoing the fats. Turkey, lean meats, and poultry are all high in essential amino acids and relatively low in saturated fats when compared to red meats.

Fish for life

An excellent source of essential amino acids and heart healthy fatty acid, Omega 3s, is found in salmon. But if salmon isn’t your favourite, fish of all types contain so many of your essential micronutrients and the essential amino acids your muscles crave to stave off any loss.


Cottage cheese, low-fat cheeses and dairy products like yogurts for your smoothies have all 9 essential amino acids, are high in protein, as well as vitamins A, D, E, B12, and an important source of calcium, which contributes to bone health.

Including a  protein smoothie in your daily diet, made with Boomer Nutrition protein powder and Rejuvenate will give you a boost of all the essential amino acids your muscles are craving to ensure that you can maintain them, slow any loss and keep your energy up.


Eggs contain complete proteins  and come in their very own, recyclable container. One egg contains all nine essential amino acids needed to make up a complete protein, as well as vitamins A, D, E, K B2, B6, B12 and minerals such as zinc, iron and copper. You can even get them enriched with extra Omega 3s.

Legumes & Beans

Members of the legumes and bean family include peas, chickpeas, lentils, soybeans, peanuts, cooked kidney beans, black beans, garbanzo beans & edamame.

All are excellent sources of plant based proteins, but not necessarily a good source of essential amino acids.  Since they are not complete proteins—containing all the essential amino acids to help fight muscle loss.


Quinoa is a super grain for good reason.  It is one of the few plant foods that is high in protein and contains all 9 of the essential amino acids while also being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and many vitamins.

Nuts and Seeds

Almonds, walnuts, macadamia, cashews or brazil nuts are THE perfect snack for when you are super busy and on the run. Seeds of all kind, like pumpkin and sesame, are also great to mix in for a boost in essential amino acids. Portable and delicious, a handful of nuts before you exercise or to stave off a late night snack attack will help you to keep your eating under control, and healthy, however, nuts and seeds are not complete proteins.  They alone will not provide all nine essential amino acids, but will add plenty of plant based protein to your diet.