Amino acids

Amino acids – the important building blocks for our muscles!

What are amino acids?

Amino acids are important organic compounds that are divided into three classes. There are essential, semi-essential, and non-essential amino acids. However, unlike the other two, essential amino acids cannot be produced by our bodies, meaning we can only absorb them through our diet. They are mainly found in protein-rich foods. These include L-leucine, L-isoleucine, and L-valine, which most of you will probably know by the abbreviation BCAA. Other essential amino acids include L-lysine, L-methionine, L-phenylalanine, L-threonine, and L-tryptophan. Semi-essential amino acids, on the other hand, include L-arginine, L-cysteine, L-histidine, and L-tyrosine. Non-essential amino acids include L-alanine, L-asparagine, L-glutamine, glycine, proline, and serine.

Important amino acids for muscle building

Very important amino acids for building muscle include L-arginine, L-leucine, and L-glutamine. This isn't necessarily about supplementation, but rather about the function of amino acids in our muscles. The amino acid L-arginine is known from numerous pump boosters. For example, it can increase your performance by up to 20% by converting to nitric oxide and dilating the veins and muscles. It increases blood flow, allowing for better transport of oxygen and nutrients. L-arginine also releases growth hormones, which have a positive effect on muscle building. BCAAs (leucine, isoleucine, and valine) are branched-chain amino acids that are components of proteins and have a significant influence on muscle building. These promote muscle growth and ensure faster muscle regeneration. Muscle mass is built through hypertrophy and hyperplasia of our muscle fibers, which means thickening and new formation of muscle fibers. Furthermore, they prevent muscle loss during a calorie deficit, making them a very useful part of a diet. The amino acid L-glutamine, on the other hand, makes up to 60% of our muscles, but supplementing it is controversial and questionable (there is no scientific evidence that it contributes to muscle building). However, it strengthens the immune system and accelerates muscle regeneration. At the same time, it also strengthens our immune system and reduces fatigue.

Are amino acids useful in the diet?

Amino acids are a useful dietary supplement, especially the combination of EAA and BCAA. These essential amino acids are normally obtained through food or proteins, but digestion impedes training performance. Therefore, pre-split amino acids in the form of EAA make sense, as they are absorbed into the blood even faster and do not impair digestion. These should then be taken on an empty stomach before bed. L-carnitine can be a solution for many people who are deficient in this amino acid. When taken in optimal amounts, it ensures that more fat cells are released from the mitochondria into the blood. This is why L-carnitine is often referred to and marketed as a fat burner. The amino acid L-glutamine also counteracts fat storage, whereas L-phenylalanine only has a very satiating effect.

Amino acids during training also offer an underestimated added value as an intra-workout supplement, which, together with, for example, cluster dextrin, supports optimal muscle nutrition. Amino acids during training are particularly positive during long and intense training sessions, but their extremely low calorie count also allows them to curb appetite and optimally nourish the body when dieting. Furthermore, amino acids can be used almost immediately as an energy source, which is not the case with natural food. Amino acids after training also have many benefits. After an intense workout, our body is under greater strain than before and can absorb almost three times the amount. They also promote muscle regeneration and ensure faster growth. They are usually taken in powder form. Amino acid capsules are ineffective because you have to take too much to achieve a comparable effect.

Which form should I take amino acids? Is powder better than capsules?

Amino acids are available in powder and capsule form, each with its own advantages and disadvantages. The powder form, for example, is more convenient to use, as it allows for both quick and delayed intake. Furthermore, swallowing numerous capsules every day can be extremely unpleasant, which is why most people prefer the powder. However, capsules are much easier to consume, as they are easy to transport and only require a bottle of water. Amino acids have no side effects.

Amino acids can be purchased for around €10-20 in virtually any form and from virtually all well-known supplement manufacturers. In principle, amino acids are an optimal way to increase performance, promote muscle growth, or provide energy.

How do different amino acid supplements differ?

A distinction is made between functional amino acids (e.g., L-glutamine, BCAA, L-arginine, L-taurine) and complex amino acids, which are further divided into essential and non-essential. During exercise, the body can no longer produce sufficient amounts of the amino acids essential for muscle building. These must then be supplied through food or nutritional supplements such as amino acid products. Amino acid powders, capsules, and liquid amino acids are quickly absorbed by the body (some even within minutes).