Amino Acid Supplements: The Truth |
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Amino acids are the basic building blocks of proteins, and they are involved in pretty much all the processes that make your body function. To get more scientific, amino acids are organic molecules with a nitrogen group, an alpha carbon core, and a variable R group, which distinguishes each of the twenty standard amino acids from each other. Amino acids fall into three separate groups: Amino acids are involved in the production of pretty much all your body’s enzymes and they are essential for muscle growth, recovery and the proper functioning of your immune system. Some amino acids, such as tryptophan, are precursors to serotonin. Others, such as asparagine, are involved in normal cellular metabolism and protein synthesis, but in certain experimental models, asparagine availability has been shown to influence cancer cell spread. Amino acids are interesting, as they are intertwined with the internal functions of our body, and you usually have enough of them. That said, in some scenarios, taking amino acids is warranted. The truth is that, for most people, amino acid supplements are not necessarily warranted. Unlike vitamins and minerals, which come from limited food sources or are dependent on sunlight, amino acids work a bit differently, as your body gets them every time you eat protein. Since proteins are found in pretty much any meal, shortages of bloodstream amino acids are rare, unless you have a medical issue such as phenylketonuria. However, there are some instances in which high-quality amino acid blends can actually help: Your body’s protein needs will vary depending on your current activity levels, weight, metabolism, and current muscle mass. Do you weigh around 70kg? If so, if you want to build muscle, you will need around 120-150g of protein per day, while your minimum baseline, before starting to get into protein-deficiency, will sit at around 60g. It might not sound like a lot, but let’s put it like this. One whole egg has around 6 grams of protein. You will need to eat ten per day just to hit your minimum protein baseline. Strict vegetarian diets, or relying too much on foods that are naturally low in protein, such as potatoes or white rice, can make you miss your target. When thinking of amino acid supplements, what you really need to do is consider the instances in which your body is breaking down muscle fibres, making use of proteins, and burning a lot of calories. If you are training intensely, supplementation with EAAs or BCAAs can be a way to reduce muscle breakdown, aid recovery and alleviate fatigue. Likewise, since older adults are more at risk for muscle loss, EEAs, especially leucine, can aid with protein synthesis and make it easier to preserve muscle mass. Well, yes and no. Protein powder already contains the essential or non-essential amino acids required for recovery and muscle gains, and they are available from a wide range of brands, at different price points. Where amino acid supplements have an edge, however, is when it comes to absorption. Protein powder must be broken down before the amino acids enter the bloodstream, but with amino acid supplements, they are already in their free form and thus they are absorbed faster and are equally efficient in triggering muscle protein synthesis. Moreover, since they are less complex to digest, amino acid supplementation is better for training while fasting; it’s ideal for individuals who get nauseated by the taste of protein powder, and the caloric level of some protein powders can also be greater than what you can typically find with amino acid blends. Everyone has their own reasons, but for me, there are three main benefits: Amino acids are the building blocks of protein, and EAAs such as leucine play a role in MPS, which is necessary in order to see gym gains. I take amino acids because I want to see faster progress with my exercise routine, and also to reduce muscle soreness after exercise. Branched-chain amino acids may reduce perceived fatigue and support longer training sessions. In fact, research published in The Journal of Nutrition by Eva Blomstrand found that runners given BCAAs during a 30-km cross-country race maintained significantly better cognitive focus after the run. Just like with protein powder, pharmaceutical-grade amino acid supplements are a way to help your body build and repair muscle tissue, maintain a normal hormonal balance, and sustain recovery after training. Protein powder is not easily digestible for some individuals, me included, so amino acid blends represent a nice alternative. The human body makes use of no less than twenty distinct amino acids in order to build muscle. But not all of them have the same level of importance. It activated MPS, the process by which your body repairs muscle tissue, and it's perhaps the most important amino acid for people interested in muscle growth. It cannot be produced naturally by the body, and it assists in calcium absorption, being therefore essential for bone health. It also plays a role in the production of collagen and in muscle tissue repair. Glutamine is the most plentiful amino acid found in the human body, and it helps maintain the integrity of the intestinal lining and assists with immune function. Has a key role in the production of nitric oxide, can improve blood flow, contributes to overall exercise performance, and, just like Glutamine, it aids the immune system This amino acid is converted into serotonin and helps the body produce melatonin. Tryptophan is, therefore, important for sleep quality and recovery. |
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