Amino Acid Supplements Buying Guide - Types, Health Benefits, Consumption
Amino acids are known to be one of the best performance supplements for nearly 40 years. The Branched-Chain amino acids are popular among the athletes as it helps in muscle gain, recovery and good performance. A study shows that people who consume 5.6 grams of BCAA after a resistance workout had a 22% greater increase in their muscle protein synthesis. After some time, the Essential Amino Acids came to recognition as they have the benefits of BCAAs for improving overall health. Let’s get started!
What Are Amino Acids?
Amino Acids are the bodybuilding blocks which contain protein and serve as a catalyst for the chemical processes in the body. It is mostly associated with protein synthesis and muscle gain. They are also necessary for everyday body function including enzyme production, cognitive ability, hormone regulation and metabolism.
Types Of Amino Acids
There are mainly 20 types of amino acids, and all of them are important for the functioning of the body.
Branched Chain Amino Acids
The three main types of BCAA’s are valine, leucine and isoleucine. They also come under the category of essential amino acids. They are very popular and affect your muscle growth which is ideal for bodybuilders.
Essential Amino Acids
There are total 20 amino acids out of which nine are classified as essential. They are the ones which cannot be produced by the body on their own. They have to be ingested through diet like protein-rich foods. Meat, eggs and fish are the best amino acid supplements.
Conditionally Essential Amino Acids
The conditionally amino acids are the body does not get from a diet. The body produces these amino acids through various processes. They are conditional because the body does not require them necessarily. But they are helpful if you want your body to function properly. The examples of conditional amino acids are arginine, glutamine, glycine, proline, serine etc.
Dispensable Amino Acids
These are also known as non-essential amino acids which the body does not require at all times. This is because the body can synthesize a good amount of these acids to fulfil its needs. But a little extra dose of these can be good for the functioning of the body. It gives your body a little more material to work with. You do not need these in any diet or supplements.
Here are some of the popular essential Amino Acids that help for the functioning of the body:
Lysine
It plays an important role in the hormone secretion, which helps in muscle repair and also recovery. It is a good component of structural proteins such as collagen and elastin. They are important for building connective tissue.
Methionine
This helps the body to eliminate fat and promotes cardiovascular health and supports the liver function of the body to remove toxins.
Phenylalanine
This helps in relieving pain and acts as an anti-depressant for synthesizing of dopamine and norepinephrine. It also stimulates the release of adrenaline which is important for the nervous system.
Threonine
It also supports fat metabolism and improves body immunity. It is an essential component for the protein in the body and connective tissue.
Scientifically Proven Health Benefits of Amino Acids
Muscle Maintenance:
They have muscle prevention effects, especially when you are training in a fasted state. They hardly cause any muscle damage and also maintain an inflammatory response in a healthy manner.
Exercise Recovery
When you take an amino acid supplement before the workout, it increases muscle protein synthesis and also provides a balance in net muscle protein. This helps in stimulating faster muscle recovery and reduce tiredness after training.
Appetite Regulation
If you have a normal amount of amino acid supplement, then it helps in normalizing appetite as it regulates brain cells which regulate hunger.
Cognitive Function
An appropriate amount of tryptophan is necessary for the production of serotonin which optimizes cognitive performance and improves sleep, mood.
Metabolic Health
Maintenance of proper amount of amino acids increases the red blood cell count and also haemoglobin. It also increases haematocrit and serum albumin. It also helps in lowering blood glucose and support more production of red blood cells.
Amino Acid Rich Foods
Most of the amino acids come from our daily diet. The diet a person is consuming depends on their lifestyle and food made available to them. Some foods which contain amino acids are:
- Red meat
- Poultry and fish are rich
- Dairy protein or egg whites
- Vegan sources
- Buckwheat, quinoa and soy products
When Should I Consume Amino Acid Supplements?
Daily, you should take amino acids when you cannot obtain a sufficient amount from your diet. Good sources of the amino are eggs, cheese, yoghurt, poultry etc. As your body breaks down protein into components, they become available for protein synthesis. You should supplement your body with amino acids when you are engaged in intense workouts. These acids are very popular among bodybuilders as it builds their body very effectively. Athletes also add amino acid to their diet for better performance.
Conclusion - Do We Need Amino Acid Supplements In Daily Life?
Winding up, amino acids supplements help in bodybuilding and increase muscle in your body. The EAA’s are a nutritional powerhouse, and they help to optimize your training and sleep. It also helps in optimizing your recovery and mood. It has many benefits which are provided by amino acids. It sometimes can be difficult to find EAA supplements as many have added sugar or stimulants, which are harmful. They also have added sugar and extra unneeded calories which can hinder with your fitness growth. Before taking any kinds of supplements, you should see the labels and get full knowledge about their ingredients. This will help you in choosing the right product for you.
