Bodybuilders and other strength-training athletes pay attention to their amino acids intake. Supplements can be taken to increase their intake, particularly branched-chain amino acid (BCAAs), in order to get the correct balance.
It is important to learn the facts about amino acids so you can build strength and/or muscles.
Amino acid is an organic compound that can be combined to make proteins. Proteins are given their unique characteristics and functions by amino acids.
Proteins are the fundamental structural components of muscles, brain, nervous systems, blood, skin and hair. It is essential for the body’s acid-base and fluid balance. Protein also helps transport important vitamins and minerals, as well as oxygen and fats.
Amino acids make up the building blocks for protein. Proteins are essential for many structures and functions within our bodies.
What do Amino Acids Do?
Protein is an important macronutrient we consume in food like meat and poultry. Plant-based proteins include foods such as soybeans and quinoa. To perform vital body functions such as:
* Food digestion: Amino acids and peptides are what remain in the body after protein has been consumed and digested.
* Promoting muscle growth: Animo acid is metabolized in the muscles to increase strength, endurance, and other factors.
* Repairing tissue: Amino acids can be used to repair muscle tissue damaged by physical activity.
The enzymes that enable our bodies to perform a multitude of chemical reactions are made up of amino acids. They transport nutrients and other essential molecules through blood, across cell membranes, and carry signals from one area to the next. Hormones are also made up of proteins. Proteins are also responsible for making antibodies that protect us against illness.
Different types of amino acids
These tasks require the use of 20 different amino acids. The sequence and folding of amino acids allows for almost unlimited combinations. Peptide bonds link long chains of amino acids together. Their primary structure is what determines the body’s function. Protein is the final structure.
Essential Amino Acids
Our bodies can produce 11 amino acids out of the 20 we require. We must eat the other nine through our diets. Because they are essential, we must eat them. These are the nine essential amino acids:
* Histidine
* Isoleucine
* Leucine
* Lysine
* Methionine
* Phenylalanine
* Threonine
* Tryptophan
* Valine
Nonessential Amino Acids
The body produces 11 essential amino acids. These are:
* Alanine
* Asparagine
* Aspartic acid
* Cysteine
* Glutamic acid
* Glutamine
* Glycine
* Proline
* Serine
* Tyrosine
Branched Chain Amino Acids
Some amino acids are called “branched chain amino acids”, or BCAAs. BCAA supplements and foods that contain branched chain amino acids may be referred to by athletes or bodybuilders.
A BCAA’s structure includes a side chain or “R group”, which is composed of one carbon and three hydrogenatoms. Three essential amino acids are included in a branched-chain amino, namely leucine (valine), isoleucine and isoleucine. These amino acids are metabolized by muscle and have the greatest effect on muscle development.
Conditional amino acids
A conditionally essential amino acid or nutrient could be considered. An amino acid can be “conditionally essential” if the body has difficulty making it due a disorder, illness or aging.
Cysteine can be a conditional amino acids in certain populations. This includes infants, older adults and those with specific medical conditions. Tyrosine can also be considered conditionally essential.
Amino Acids have health benefits
Studies have shown that amino acids can be beneficial in the body, especially branched-chain amino acid. These studies are focused on BCAA supplementation, and whether it is necessary for optimal performance or athletic function.
Muscle Building
One of the most popular benefits of branched chain amino acids is increased muscle development. A number of studies, including one published by Frontiers in Physiology in 2018, have shown that exercisers who consume BCAA-rich beverages immediately after resistance training experience improved muscle function.
Other research, however, questions the benefits of BCAAs, citing the influence that the huge supplement industry has on scientific studies. Researchers are divided on whether BCAAs provide any benefits during caloric restriction.
Although BCAA supplementation has been widely accepted as a good way to increase muscle size and strength, it is not enough. A comprehensive training and nutrition plan is essential.
A branched-chain amino acid supplement can be included in a complete strength training and nutrition program to increase muscle protein synthesis and development.
Muscle Recovery
It is widely believed that branched-chain amino acid can improve muscle recovery after intense training or sports. After a hard workout, delayed onset muscle soreness can occur within 24 to 48 hours. It can cause performance to be hampered, especially if it is severe.
Research has shown that BCAA supplementation can help increase muscle recovery and decrease DOMS after intense strength-training activities. Research has also shown that BCAA supplementation can be used to help endurance athletes reduce muscle injury. It is more effective than passive recovery and rest following intense and damaging exercise.
It is important to remember BCAA’s benefits. In 2017, a comprehensive review concluded that BCAAs have benefits for muscle growth, but only under certain conditions can they be effective in reducing muscle damage. These conditions included high intake of BCAAs, supplementation lasting more than 10 days, and muscle damage that was low-to-moderate.
Management of Disease and Immune Function
Researchers also studied the effects of branched chain amino acids on the body’s response to illness. A 2018 study examined the role of BCAAs for muscle wasting disorders. The researchers concluded that BCAAs could have a therapeutic effect in chronic renal failure cases.
To understand the role these amino acids play in liver cirrhosis and urea cycle disorders, burns, trauma, sepsis and cancer, new strategies and additional research are required.
Better Liver Function
Some evidence suggests that amino acids may improve liver function. One 2013 study found that BCAA supplementation could help people with chronic liver disease manage their symptoms. Clinical BCAA supplementation was beneficial for patients with advanced liver disease who had low levels of BCCA.
Recommendations for Amino Acid Consumption
The National Academy of Medicine guidelines recommend that adults consume at least 0.8g of protein per kilogram of bodyweight each day. This means that you should consume approximately seven grams per 20 pounds of bodyweight. We don’t eat enough protein.
Each of the nine amino acid requirements is different. There are no current recommendations on specific amino acid intakes. It is generally not necessary to count each amino acid. The Institute of Medicine (IOM), however, provided recommendations in 2005. Below are the IOM’s recommended amounts per kilogram (2.2 lbs) of bodyweight
* Histidine:14 mg
* Isoleucine:19 mg
* Leucine:42 mg
* Lysine:38 mg
* Methionine (and cysteine):19 mg
* Phenylalanine and tyrosine:33 mg
* Threonine:20mg
* Tryptophan:5 mg
* Valine:24 mg
You don’t have to limit your intake of certain amino acids. You should ensure you get enough protein from healthy sources.
Foods high in amino acids
Although most research on essential amino acids, particularly branched-chain amino acid supplements, focuses on their supplementation, nutritionists will tell you that it is best to consume them in your daily meals.
You can get the nutrients you need from foods that contain amino acids. You can also be confident in knowing exactly what you’re eating.
Complete proteins are foods that have all the essential amino acids in a proportionate amount to the body’s needs. These are good sources of complete protein:
* Products made from animal products such as meat, poultry and eggs.
* Chia seeds
* Soy
* Pistachios
* Quinoa
Although most complete proteins are made from animal products, vegetarians can still rely on plant-based proteins for their nutritional needs.
There are many plant-based options available if you want to increase your intakes of branched chain amino acids. These are good sources of animal- and plant-based BCAAs:
* Brown rice
Chickpeas
* Lentils
* Lima beans
* Meat products
* Milk (specifically, the whey found in milk).
* Nuts (almonds and Brazil nuts, as well as cashews)
* Soy protein
Although most people consume sufficient protein, it is possible to not get all the essential amino acids from our food sources.
Most Frequently Asked Questions
What are the benefits of amino acid supplements?
Health experts recommend that you get your amino acids from food sources. Unless your doctor suggests it, amino acid supplements might not be necessary. You may be able increase your body’s levels of nitrogen by taking amino acid supplements. Supplements with amino acids may be able to maintain the proper levels of amino acid within your muscles.
What is the difference between one and another amino acid?
The 20 amino acids (or side chains) are divided into two main groups: non-polar and polar. These main groups explain how side chains interact with the environment and how this affects their function within the body.
Are amino acids bad for you?
Experts warn that amino acid supplementation for nutrition can be harmful to your health. However, it is safe to use clinical or pharmacological supplementation under the guidance of a doctor.
A word from Verywell
Your body plays an important role when it comes to amino acids, particularly in relation to muscle development. Because we must eat essential amino acids, they are particularly important. Athletes are particularly interested in branched-chain amino acid because of their potential impact on muscle recovery and growth.
Supplements are not required to obtain the amino acids you require. For your body to function at its best, it is important to have a comprehensive plan that includes proper training, recovery, and good nutrition.
