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| Amino Acid | Role in Protein Synthesis | Recommended Daily Intake (g) | Food Sources |
|---|---|---|---|
| Leucine | Helps stimulate muscle protein synthesis | 2-3 | Chicken, fish, eggs, soybeans |
| Isoleucine | Promotes endurance and muscle recovery | 1-2 | Meat, fish, lentils, nuts |
| Valine | Supports muscle metabolism and tissue repair | 1-2 | Dairy, grains, legumes, mushrooms |
| Glutamine | Aids in recovery and immune function | 5-10 | Meat, fish, eggs, dairy |
| Citrulline | Enhances nitric oxide levels and blood flow | 6-8 | Watermelon, pumpkins, cucumbers |