What Can Amino Acids Do For Me?

What Can Amino Acids Do For Me? Is this a question you’ve been asking? You often hear amino acids and protein in the same sentence. Why? What are amino acids and what do they have to do with protein? If you have asked any of these questions, you are about to find out the answer! There’s no reason to wait, so let’s jump right in!!

What Is Protein?

Before we go any further, let’s take a brief look at protein. In 1838, the Swedish physician and chemist Jons Jacob Berzelius and Dutch chemist Gerardus Mulder introduced the word “protein”. The actual name “protein” comes from the Greek word “protos”, meaning “of prime importance”.

As you may know, protein makes up approximately 20 percent of the human body. It is present in every single cell. There are many (literally thousands) of different proteins in the body. No wonder they are called the workhorses of life.

Proteins provide the body with structure and perform countless functions. You can thank your protein-infused muscles for the ability to stand, walk, run, swim, and so on. Protein is necessary for proper immune system function, digestion, and hair and nail growth, and is involved in numerous other body functions. (1, 2)

Second, What Are Amino Acids?

Protein is primarily made up of amino acids, which is why they are always called “the building blocks of protein”. There are 20 (some sources will say 22). Of those 20, 9 are essential, which means they cannot be made by the body and must come from food and supplements. The remaining 11 are non-essential, which means the body makes them. These are technically known as proteinogenic amino acids because they are the amino acids used to build proteins. (2)

Branched Chain Amino Acids (BCAAs)

Now, before we go any further, let’s define a couple of very important types of amino acids. First, 3 of the 9 essential amino acids are known as branched chain amino acids, or BCAAs. They consist of leucine, isoleucine and valine. Leucine is the most important BCAA, and indeed, the most important amino acid because it stimulates protein synthesis, a trigger of muscle growth. (2)

Conditionally Essential Amino Acids (CEAAs)

These are non-essential amino acids. The body can make them except in times of stress or illness. This includes the stress of working out. The CEAAs consist of: arginine, cysteine, glutamine, glycine, proline, and tyrosine. (2)

Amino Acids and Nitrogen

Protein contains the elements carbon, hydrogen, and oxygen just like the other macronutrients do. However, protein also contains nitrogen. In each amino acid these elements are arranged into a specific sequence around a carbon center. Every amino acid is comprised of a central carbon atom which is connected to a side chain, a hydrogen, a nitrogen-containing amino group, and a carboxylic acid group. Amino acids differ from each other based on the specific side chain that is bonded to the carbon center. (2)

A Complete List Of Amino Acids

Here are all 20 of them with the specific functions of each as an individual amino acid. As they are combined by the body, they support endless functions.

Essential Amino Acids (must be obtained from diet)

Histidine: This amino is involved in immune function, digestion, and sleep-wake cycles.
Isoleucine: This BCAA has an important role in muscle metabolism and is heavily concentrated in muscle tissue.
Leucine: A BCAA that is the most important of any amino. It plays a critical role in stimulating protein synthesis. It also supports muscle repair, and potentially activates protein production.
Lysine: This amino supports protein synthesis, calcium absorption, and hormone/enzyme production.
Methionine: An amino that is important for tissue growth, metabolism, and detoxification. Also, it aids in the absorption of minerals.
Phenylalanine: This is a precursor to neurotransmitters like tyrosine, dopamine, epinephrine, and norepinephrine.
Threonine: Here’s an amino that plays a role in collagen and elastin production, fat metabolism, and immune function.
Tryptophan: This is a precursor to serotonin, which regulates mood, appetite, and sleep.
Valine: A BCAA involved in muscle growth, tissue regeneration, and energy production.

Non-Essential Amino Acids (body can produce):

Alanine: This amino is involved in the removal of toxins. It also supports glucose production, and synthesis of other amino acids.
Arginine: Known as a nitric oxide booster, this amino also supports heart health by dilating blood vessels.
Asparagine: This amino supports vascular health and is a glutamine precursor.
Aspartic Acid: An amino that contributes to protein structure and stability.
Cysteine: Here’s an amino that has an important role in skin and hair health. Additionally, it supports mineral absorption.
Glutamic Acid: This amino plays a role in protein binding and catalysis.
Glycine: Here’s one that helps promote deep sleep.
Glutamine: This amino supports protein synthesis, helps prevent muscle protein breakdown, and supports recovery. It also supports immune function.
Proline: This amino forms part of the collagen structure, thereby increasing collagen in the skin.
Serine: An amino that has a major role in protein folding and is a component of phospholipids. Protein folding is the process by which a protein transforms into a functional 3D shape. (3)
Tyrosine: A precursor to hormones like epinephrine, norepinephrine, and melanin.

The key here is to not look at amino acids as a single, unchanging entity that only serves a few functions. You have to understand that there are endless combinations of amino acids, all performing different functions.

The Importance Of Regular Protein Meals/Shakes

As we have seen, amino acids/protein are critical to countless functions in the body. Therefore, you need to keep supplying your body with proteins that have a good content of amino acids. That means consistent quality protein meals and shakes. An amino acid supplement, or a protein powder with a high concentration of amino acids, can help you meet your daily protein goals. For example, you will often see protein powders that advertise the BCAA content. The typical amount is about 5 grams per scoop. I suggest at least 5.5 grams.

Suggested products include Rule 1 R1 Whey Blend with 5.5 grams. Also, you can buy an amino acid powder and either mix it with your protein powder or drink it by itself. Typically, powders include all 9 EAAs, or sometimes just the 3 BCAAs. NutraBio EAA Pure is an excellent choice that provides all 9 EAAs.

Don’t Forget Food!

Of course, when it comes to getting enough protein, your first choice should always be food. High protein foods are naturally high in the EAAs. I suggest looking for foods that are high in leucine. A couple of examples include beef, chicken, and dairy. These foods are quality choices with a good leucine and total amino acid content.

The Post-Workout Shake!

One of the most important times to get protein/amino acids is immediately after you finish your workout. Of course, for fast digestion, I suggest a shake consisting of Hi-Tech Precision Protein. I also advocate mixing in some fast-digesting carbs. A great choice is EFX Sports Karbolyn, a carb powder that absorbs fast but burns slow.

You can eat a meal, but I would wait an hour or so after your shake. Why not just eat right after your workout? A meal takes a few hours to digest, you want something that will digest quickly.

Now, of course you can eat a meal high in protein a couple of hours prior to training, and that works well for many lifters. Using a powder works well for others because it digests fast and it’s easy to use. Personally, I do both. I make sure all my meals prior to working out are high in protein. Then, I make sure I have a fast digesting shake right after I get done training.

What To Look For In A Protein or Amino Acid Powder

When you’re considering a protein or amino acid powder, what should you look for?

Ignore The Advertising Hype – You’re after the facts of the product, not the hype.
Read The Label – Check protein grams per scoop, and also check sugar and total carbohydrates per scoop. You want low to no carbs of any kind. Finally, make sure sodium is under 100 mg.
High-Quality Ingredients – Look for the cleanest possible formula. That means limited artificial ingredients, fillers, or additives.
Uses – Most protein powders can be used for more than just a shake. The better ones allow you to bake with it or use it in yogurt and oatmeal. Check the label or company website for recipe ideas.
An amino powder can be mixed into your pre-workout, your protein, or mixed with other compounds (such as creatine) and used as an intra-workout.

Summary

By now, the answer to the question “What Can Amino Acids Do For Me” should be clear. For lifters, the stimulation of protein synthesis is the most important thing. Yet, as we have seen, each of the 20 amino acids has a different function. As noted, as they are combined in various sequences, the functions of amino acids become virtually limitless. Don’t forget to eat a high protein diet and use powders to ensure you are meeting daily goals. Finally, stop by illpumpyouup.com for all your supplement needs!

References:

The Origin of the Word Protein by Hubert Bradford Vickery (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2598953/pdf/yjbm00343-0001.pdf)
https://pressbooks.oer.hawaii.edu/humannutrition/chapter/defining-protein/
https://www.news-medical.net/life-sciences/Protein-Folding.aspx

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