What are Amino Acids?

Amino acids are the smallest molecules that comprise protein, commonly referred to as the "building blocks of life" -- they build all body and tissue protein. 75% of the body's solid weight is made up of proteins and their constituent amino acids. Unable to be efficiently stored in the body, amino acid reserves must be resupplied continuously.

23 amino acids support the growth, repair and maintenance of about 1600 different types of proteins in the human body, including muscles, connective tissues, hormones, enzymes, antibodies, hair, skin, nails and blood

List of the 20 Amino Acids that comprise proteins include:

ESSENTIAL AMINO ACIDS must be derived from food or supplements. There are nine of them:

• L-ISOLEUCINE
• L-LEUCINE
• L-LYSINE
• L-METHIONINE
• L-PHENYLALANINE
• L-TRYPTOPHAN
• L-THREONINE
• L-VALINE
• L-HISTIDINE

NONESSENTIAL AMINO ACIDSare manufactured internally in the quantities the body requires.

• GLYCINE
• L-ALANINE
• L-ARGININE
• L-ASPARAGINE
• L-ASPARTIC ACID
• L-CYSTEINE
• L-GLUTAMIC ACID
• L-GLUTAMINE
• L-PROLINE
• L-SERINE
• L-TYROSINE

Other amino acids are formed from these 20 amino acids within the body to perform billions of function in your body every minute of every day!

Amino Acid Supplement Types

Free form amino acids are singular molecules, not attached by peptide bonds to other amino acids.

Crystalline free form amino acids do not need to be digested. They are assimilated directly into the body and ready to be utilized. Food proteins, so called "predigested" protein hydrolysates and peptide bond amino acids require from four to six hours to digest, in an energy depleting process. Food proteins and hydrolysates are often incomplete and malabsorbed, even resulting in extreme intestinal discomfort and flatulence.

• It's important to understand that peptide bonds and L-form amino acids are not directly comparable, as they represent different concepts:
  • L-Form Amino Acids: L-form amino acids refer to the stereo-chemistry of individual amino acids, indicating the spatial arrangement of atoms around the central carbon atom. These amino acids require very, very little digestion and pass into the body quickly. If they are not needed the body may excrete them in your urine
  • Peptide bonded Amino Acids: Peptide bonds are the covalent bonds that link amino acids together to form peptides and proteins. They are treated as whole foods in the body and must be digested.

Where do Amino Acids come from?

Amino Acids are part of every from of protein you digest. From Whey protein to Soy, each contain and assortment of amino acids. Animal sources include beef, poultry, and fish. There are dairy sources like eggs, milk, cheese and such. Plant sources included soy (which is the only complete protein source for plants), nuts, and legumes. Amino acids are found in almost everything we consume but complete amino acid chains are mostly found in animal and dietary sources.

AMINO ACIDS: YOUR QUESTIONS ASKED & ANSWERED

• Q1: What are amino acids?
  A: Amino acids are organic compounds that form the building blocks of protein. There are 20 standard amino acids, categorized as:
  • Essential(9): Must be obtained from food (e.g., leucine, valine).
  • Non-essential(11): Produced by the body.
  • Conditionally essential (e.g., glutamine): Needed in higher amounts during stress/illness. They support muscle repair, hormone synthesis, immunity, and energy production.
• Q2: Where do amino acids come from?
  A: Sources include:
  • Diet: Animal proteins (meat, eggs, dairy) provide all essential amino acids. Plant-based sources (beans, quinoa) often need combining (e.g., rice + lentils).
  • Supplements: Isolated amino acids (e.g., BCAAs, EAAs) or protein powders (whey, pea).
  • Body synthesis: Non-essential amino acids are made internally.

Who needs Amino Acids and what are some symptoms of deficiency?

They are essential for the synthesis of structural proteins, enzymes, and some hormones and neurotransmitters. Amino acids are also involved in numerous metabolic pathways that affect exercise metabolism. Consequently, it has been suggested that athletes involved in intense training require additional protein in the diet or that they should supplement their diet with specific amino acids.

Those who could be at a deficiency for amino acids are ones who eat a diet void of complete proteins. complete proteins are not found in most plant foods, so vegetarians maybe some what deficient in certain amino acids. Other could be athletes, bodybuilders, powerlifters or any hard trainer that has a protein intake that doesn't meet his or her physical means.

How much should be taken? Are there side effects?

Most bodybuilders & strength athletes supplement their diets with 3-4 grams about three time a day. One of the best ways is to consume two to three tablets or capsules 20-30 minutes before a meal at least four times a day. As with all protein supplements over-consumption doesn't mean better results only wasted product. Don't go overboard with consumption, even though there aren't any adverse effects you'll just be wasting your money and time.

AMINO ACIDS: YOUR QUESTIONS ASKED & ANSWERED

• Q3: Are amino acid supplements beneficial for athletes?
  
  • BCAAs (leucine, isoleucine, valine):
    • Pros: May reduce fatigue, speed recovery during endurance training.
    • Cons: Less effective alone vs. whole protein for muscle growth.
  • EAAs (all 9 essentials):
    • Superior for stimulating muscle protein synthesis (especially post-workout).
  • Glutamine/Arginine:
    • Mixed evidence; may support immunity or blood flow in specific cases.

Bottom line: Whole protein (30–40g post-workout) often suffices, but targeted supplements can help under calorie deficits or intense training.

• Q4: What are the optimum doses and timing?
  
  • A:
    • BCAAs: 5–10g during/fasted training to preserve muscle.
    • EAAs: 10–15g post-workout (or with meals if protein intake is low).
    • Leucine (key for muscle synthesis): 2–3g per meal.
    • Timing: Pre-/intra-workout: BCAAs for endurance athletes. Post-workout: EAAs or whey protein within 2 hours. Before bed: Casein protein (slow-digesting) to support overnight recovery.

Note: Excessive single-amino acid doses can imbalance absorption. Prioritize food first!

Recent Studies

Sports Science Exchange - VOLUME 15 (2002) NUMBER 4 - Muscle Protein Turnover After Resistance Exercise: The Effect of Amino Acid Ingestion.

Heavy resistance exercise (e.g., weightlifting) increases the rates of both protein synthesis and protein breakdown in muscle for some hours after a workout, but in the absence of food intake, the rate of breakdown exceeds the rate of synthesis. This means that if weightlifters do not eat after they work out, they actually begin to lose muscle mass! It appears that only a small amount of food is required to produce an environment within the muscle that favors protein building, at least for a few hours. For example, ingesting a drink containing 6 grams of essential amino acids, either immediately prior to exercise or during the first few hours of recovery, seems to promote an "anabolic" environment within the muscle (Figure S1). Although not yet proven, this may lead to enhanced muscle growth during habitual training.

Athletes who want to try supplementation should consume about 0.1 gram of essential amino acids per kilogram of body weight, either immediately prior to heavy resistance exercise or during the first few hours of recovery from the exercise. Some studies have suggested that ingesting carbohydrate (e.g., 0.5 gram per kilogram of body weight) with amino acids may be even more effective for muscle growth, but the "optimal" beverage composition remains unclear.

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