The market for dietary supplements has exploded and today there are many varieties that have different benefits and effects. One of all these supplements is amino acids and we will below tell you what amino acids have an effect on your training and what benefits an intake has for your training results. We have the knowledge and here we have produced the answers to some of the most common questions about amino acids.
What are amino acids and what function do they have?
Our muscles are made up of proteins which in turn consist of different kinds of amino acids in chains. These are formed when we eat protein and it reaches our digestive system. Once there, the protein is broken down and through the blood they are transported to different parts of our body where the amino acids are needed. For example, they have a major impact on the body's enzymes, immune system and metabolism. The various amino acids are needed for these functions to function optimally in our bodies.
What amino acids are there?
There are twenty different types of amino acids, 9 of which are called essential amino acids. Of these, 3 are called branched-chain amino acids, which are also called BCAAs (Brained Chained Amino Acids), which are supposed to have the greatest impact on building muscle.
The remaining amino acids are not essential that the body can produce itself, but just as important and often need essential amino acids to be able to form and therefore the two amino acids become dependent on each other. Should you be deficient in amino acids, it can lead to various deficiency diseases or that your body does not function properly, so amino acids are something we need to simply survive. Different kinds of amino acids give different effects and here we list a few different ones:
Essential amino acids
Of the 20 amino acids that exist, 9 of them are Essential, which is also often called EAA. This means that we need to have an intake of these through the diet because our own body can not produce these itself. Here is some brief information on some of the essential amino acids.
Contributes to the process of forming histamine, which is an essential amino acid for the body's immune system that plays a major role in the maintenance of, among other things, nerve cells. The amino acid is also involved in the production of both red and white blood cells.
Is an amino acid that has a positive effect on your mood and memory and acts as a pain reliever. L-Phenylalanine is also an amino acid that often gets misconceptions that it is something dangerous as it can be said on many foods “Contains a source of phenylalanine as some kind of warning text. This warning is only for people who suffer from phenylketonuria which means that their body cannot break down this substance. But for healthy people, there is no danger at all with L-phenylalanine.
Helps to form serotonin and melatonin which affect your sleep, relaxation and mood. Can also be used when Niacin is to be formed.
Branched Amino Acids
Of the 9 essential amino acids, there are 3 of these called the branched chain amino acids, BCAAs. These amino acids are considered to have the greatest impact on muscle building and therefore you as a trainer have probably heard of it at some point. These amino acids are Leucine, Isoleucine and Valine. These have effects such as stimulating protein synthesis, promoting recovery and stimulating the release of growth hormone.
The remaining essential amino acids (EAA) are as follows: Methionine, Threonine and Lysine.
Non-Essential Amino Acids
Of the 20 amino acids that exist, 11 of them are Non-Essential. As I said, this means that the body can manufacture these on its own. However, many of these are also found in the diet, which means that in many cases the body does not need to produce these itself as it is also an energy-intensive process. Here is some brief information about two of the essential amino acids.
An amino acid that has many functions in the body with many effects. Among other things, it affects muscle growth, improved recovery, stimulation of growth hormone (GH) and can also be converted into glucose and then used as fuel for our brain.
Is an amino acid that is involved in the structure of the neurotransmitters dopamine, adrenaline, and thyroid hormone. For exercise, this is an amino acid that can therefore affect your performance when you exercise as adrenaline has effects such as increasing blood flow to the muscles and raising your heart rate and dopamine with effects that affect your well-being.
Are there amino acids in the diet?
The essential amino acids our body cannot produce itself but need to be ingested in the form of animal proteins. Proteins are found in protein supplements but also in foods that have a high protein content such as meat, fish and poultry and in dairy products. If you choose a vegetarian or vegan diet instead, it is important to eat foods such as soybeans, nuts, legumes and various kinds of grains that have a high content of essential amino acids. Our body cannot store amino acids and therefore a steady intake through diet is important. A good complement to the diet can therefore be to eat a dietary supplement that provides you with the different types of amino acids.
What effect do amino acids have on exercise?
Amino acids are a popular dietary supplement because they not only help build muscle but also prevent muscle breakdown too quickly. By supplementing your diet and with an extra intake of amino acids, you create better conditions for your training and for any goals you want to achieve.
How much or how often you should take a supplement like amino acids varies between brands. Read on the jar what the recommended dosage looks like. It is also beneficial to slowly increase the intake to get your body used to it and to be able to get the best possible effect from the product.