Amino Acids- Get the inside scoop on whether the booster can help you build muscle and more).

There are as many performance supplements as there are protein-packed foods in a WH editor’s fridge. A biggie? Amino acids, which are the building blocks of protein. The 11 amino acids our bodies synthesize are called “nonessential,” but we need 9 others (known as “essential”) to survive. These supps contain “one or more of the essential amino acids your body doesn’t produce on its own,” says Adam Field, PhD, a lecturer in sport and exercise sciences at Manchester Metropolitan University in England.

- By Addison Aloian

There are as many performance supplements as there are protein-packed foods in a WH editor’s fridge. A biggie? Amino acids, which are the building blocks of protein. The 11 amino acids our bodies synthesize are called “nonessential,” but we need 9 others (known as “essential”) to survive. These supps contain “one or more of the essential amino acids your body doesn’t produce on its own,” says Adam Field, PhD, a lecturer in sport and exercise sciences at Manchester Metropolitan University in England.

Not only are amino acid (AA) powders said to pack a serious punch when it comes to building and repairing muscle, but AAs are also integral to bone health, pH balance, and more.

Ahead, experts reveal which claims hold up, as well as who can actually benefit from adding this boost to their arsenal.

They help you create *and* maintain muscle.- Yes

Many people consume amino acids to support growth in muscle mass and strength. But get this: "They increase the quality of the muscle you build as opposed to just the [size of the] actual muscle itself," says Field-meaning each individual muscle fiber tends to be stronger from taking AAs.