Valine is an essential amino acid.

Some functions of valine are: energy production, muscle growth and repair.

Foods rich in valine include: meats, dairy products and legumes.

Valine is one of three branch chain amino acids that some use pre and post workout.


Lysine is an essential amino acid.

Some functions of lysine are: promotes bone growth, helps form collagen, and aids in absorption of calcium.

Foods rich in lysine include: meat, fish, dairy products, and legumes.


Most of the iron in our bodies is in our blood.

Some functions of iron are: forms hemoglobin in the blood, assists with protein metabolism, helps immune and respiratory systems.

Foods rich in iron include: meat, clams, oysters, mussels, tofu, lentils, beans, and eggs.

Men and post-menopausal women don’t tend to lose very much iron.


Copper is found in small amounts in the body.

Some functions of copper are: helps iron to form hemoglobin in the blood, part of several enzymes, anti-inflammatory, antioxidant, assists nervous system and collagen formation.

Foods rich in copper include: crab, mushrooms, sesame seeds, beans, cashews, lentils, hummus, spinach, asparagus, kale, chard, and hazelnuts.