Amino acids as a type of sports nutrition are quite controversial.
On one hand, they are the foundation of all foundations in our body, performing a colossal number of vital functions. Muscle mass growth is just one of them.
On the other hand, even basic knowledge in biochemistry raises a logical question: if the diet contains enough complete protein (which consists of amino acids), is there any point in taking amino acids separately?
We will discuss this.
Below we will explain what amino acids are and what they are needed for, what functions they perform in the body, whether there is a point in taking them in free form in sports and bodybuilding, and if so, how to do it correctly.
(The article provides a brief overview of all amino acids. Detailed studies on the benefits and effectiveness of some of them when taken in free form in sports and bodybuilding can be found through the corresponding links in the text.)
Main thoughts:
Claims about the benefits of taking specific amino acids in the context of a complete protein diet do not have solid scientific backing.
Before making a decision about taking specific amino acids, familiarize yourself with doctors’ reviews regarding the advantages of consuming complete proteins from natural products over free-form amino acids.
What are amino acids needed for?
Along with vitamins and minerals, amino acids are the basic substances that determine the health of the body as a whole.
Amino acids are what protein is made of. A protein molecule consists of many amino acids linked together in a chain.
During digestion, protein is broken down into individual amino acids, which the body then uses to synthesize the necessary protein structures – the basis of all biological tissues and organs (skin, eyes, heart, intestines, bones, and, of course, muscles) and biologically active substances (hormones, enzymes, etc.).
They facilitate the processes of growth of biological tissues and the repair of damaged tissues, including muscle tissue. For this reason, they are often referred to as the “building blocks” of our body.
By combining amino acids in different ways, our body creates about 50,000 different types of proteins and 15,000 enzymes – chemical substances necessary for chemical reactions to occur in the body.
In addition to their building and restorative functions, amino acids play an important role in mental processes (mood formation, concentration, attention, sleep, sexual desire) and are involved in the mechanism of genetic information transfer in DNA and can be used as energy sources.
Disruption, especially prolonged, of the supply mechanism for these important substances can lead to malfunctions in many systems of our body and will certainly not bring you closer to the goal of gaining muscle mass.
Disruption of the amino acid supply mechanism can lead to malfunctions in many systems of the body and is critical for muscle growth.
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Types of Amino Acids
There are about 100 amino acids in nature. Of these, only 20 are necessary for humans to maintain vital processes. They are sometimes called “standard” because their formula is “written” in our genes and they are used by the body to synthesize proteins.
Of the 20 standard amino acids, 8 (9 according to another classification) are considered essential: they must be obtained from food every day to ensure that all systems function properly and that muscles recover and grow. Our body cannot synthesize them.
A deficiency of even one of them in the diet can disrupt these processes. A deficiency of protein (and amino acids) manifests itself with certain symptoms and is especially dangerous in the long term and during adolescence.
At-risk groups primarily include individuals with various dietary restrictions. Vegetarians/vegans, especially those engaged in sports and bodybuilding, are one example.
This does not mean that vegetarianism and sports are incompatible. No. The problem is that often representatives of these categories do not pay enough attention to balancing their diet and, in particular, to the issue of adequate intake of complete protein, in accordance with their level of physical activity.
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Essential amino acids:
- Valine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Threonine
- Tryptophan
- Phenylalanine
- Histidine (conditionally essential)
The remaining 11 amino acids are called non-essential; they can be synthesized by the body, and therefore their temporary deficiency is not critical (provided there is sufficient intake of essential amino acids!).
Non-essential amino acids:
Of these, we will pay special attention to glutamine, arginine, cysteine, L-carnitine (not an amino acid in the strict sense, but a substance similar in properties to an amino acid) and HMB (a derivative of leucine), which have become particularly popular recently in bodybuilding.
To ensure muscle growth in bodybuilding, not only the sufficient amount of essential and non-essential amino acids in the diet matters, but also a certain ratio of them.
The quality of protein, its biological value and completeness is determined by how fully different amino acids are represented in it and how optimal their ratio is.
An important point. From the perspective of ratio, both the deficiency and excess of certain amino acids are significant: an excess of some of them, which is especially relevant in the case of their intake in free form as supplements, can disrupt the absorption of others. Scientific studies confirming this are discussed in the material on the benefits/uselessness of arginine in bodybuilding.
For muscle growth in bodybuilding, it is important to consume all types of amino acids (essential and non-essential) in sufficient quantities and in the correct ratio.
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Essential Amino Acids: Why They Are Needed in Bodybuilding, How to Take Them, and in Which Products They Are Found?
Once again, we emphasize: for the health of the body, the normal functioning of all its functions, as well as for ensuring recovery and growth of muscle mass in sports and bodybuilding, it is necessary to guarantee the intake of essential amino acids from food in the required amounts every day.
How to do this: remember all their names, buy the corresponding supplements at a sports nutrition store and calculate the dose yourself, or follow the advice of doctors and simply try to consume a sufficient amount of natural protein products – it’s up to you to decide.
Histidine
- In the human body, histidine is necessary for the growth and repair of biological tissues of all kinds.
- Plays a key role in maintaining and producing certain cells that form the protective sheath of our nerves. This sheath serves, in a sense, as an electrical insulator, protecting the nerve from external electrical impulses.
- Is a main component of red and white blood cells, which provide immune function, as well as transport oxygen to cells throughout the body, including muscle cells.
- Radiation protection and removal of excess heavy metals from the body.
- Production of gastric juice necessary for digestion; useful in combating gastrointestinal disorders.
- Participates in the creation of the non-essential amino acid histidine, which is released by the immune system in response to allergic reactions.
- Likely contributes to a longer duration of orgasm and stronger sexual pleasure.
What is the role of the amino acid histidine in bodybuilding: primarily for improving digestion.
How to take the amino acid histidine (dosage): a minimum of 1000 mg daily, with a recommendation of 8-10 mg per day per kilogram of body weight. You are likely getting the necessary amount with two to three servings of protein-rich foods.
Overdose/side effects: excess histidine can lead to stress and exacerbation of mental disorders such as anxiety and schizophrenia.
Medical use: used in the treatment of arthritis.
In which products is it found: dairy products, meat, poultry (chicken breasts), fish (tuna, salmon), as well as soybeans, peanuts, lentils.
Deficiency: unknown.
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Lysine
- L-Lysine is one of the amino acids that are essential for growth and development. It ensures calcium absorption, without which bone and muscle growth is impossible.
- Responsible for fat utilization for energy purposes.
- Maintains nitrogen balance – a necessary condition for muscle growth and recovery, and is one of the main components of muscle protein.
- Helps maintain muscle mass during periods of training and emotional stress and fatigue.
- Participates in the production of antibodies, hormones (growth hormone, testosterone, insulin), digestive enzymes, collagen.
- Involved in the repair of damaged tissues, just like histidine and most essential amino acids.
- Ensures the health of blood vessels.
What is the role of the amino acid lysine in bodybuilding: one of the most important amino acids for bodybuilding; along with maintaining and promoting muscle mass growth, lysine plays a certain role in combating fatigue and overtraining; it supports a positive nitrogen balance, creating an anabolic environment in the body.
How to take the amino acid lysine (dosage): the recommendation is 12 mg per kilogram of body weight, the necessary amount is usually provided by protein from food consumed throughout the day. However, sometimes 1.5-2 grams per day is recommended as a supplement. This is an important amino acid for athletes, but be cautious of overdose.
Overdose/side effects: may lead to increased cholesterol, diarrhea, and gallstones.
Medical use: treatment of herpes and energy deficiency (lethargy).
In which products it is found: eggs, dairy products, meat, fish, peas, wheat, nuts, and amaranth.
Deficiency: may lead to impaired synthesis of digestive enzymes, energy deficiency (lethargy), hair loss (a common sign of protein deficiency), weight loss, lack of appetite, and decreased concentration.
Phenylalanine
Phenylalanine has been a subject of heated discussions until recently, due to potential side effects in some individuals when used.
The reason is that it is used as a non-carbohydrate sweetener in chewing gums and soft drinks in combination with aspartic acid (aspartate), and some see this as a danger to the brain, as well as associating it with an increased risk of cancer.
Large doses of phenylalanine, toxic to the body, can indeed lead to fatal outcomes, but this is true for many other substances in case of overdose (medications, vitamins, minerals).
Nevertheless, no one calls vitamins poison.
Phenylalanine is one of the ESSENTIAL amino acids. That is, it is vital.
Toxic doses of phenylalanine exceed by 3-4 times the amount contained in 250-300 grams of protein. To consume that much protein, one has to make a significant effort. However, taking this amino acid as a supplement makes it much easier to overdose.
- Stimulates the nervous system, elevates mood, and provides emotional stability
- Improves memory and, along with its derivative – glutamine (a replaceable amino acid synthesized from phenylalanine), is considered “vitamins for the mind”
- Increases the levels of adrenaline and dopamine in the anterior pituitary gland, which are important components of the nervous system
- Participates in the absorption of ultraviolet rays from sunlight, which in turn leads to improved synthesis of vitamin D
- Involved in the synthesis of the conditionally essential amino acid – glutamine, which has the highest proportion in muscle tissue
What is the role of the amino acid phenylalanine in bodybuilding: in addition to enhancing motivation and participating in the synthesis of vitamin D, phenylalanine is used in nerve processes, which means in muscle contraction and relaxation processes. It is sometimes recommended for increasing endurance, but not for long periods due to potential toxicity.
How to take the amino acid phenylalanine (dosage): the recommendation is 14 mg per kilogram of body weight. With a balanced diet, you are likely getting it in sufficient amounts. There is no need for additional intake in the form of a supplement, especially considering the possible side effects of overdose.
Overdose: it is not recommended to take it in the form of special supplements for pregnant women and diabetics. It may lead to increased blood pressure, headaches, nausea, heart diseases, and nerve damage.
Medical applications: for the treatment of arthritis and depression.
In which products is it found: legumes, nuts, beef, chicken meat, fish, eggs, dairy products.
Deficiency: is rarely observed, but if it occurs, it manifests as weakness, lethargy, liver damage, and growth retardation.
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Methionine
- Participates in the breakdown of fats and their subsequent use as energy, which is also accompanied by an increase in testosterone levels, stimulating muscle growth. This is how ZMA works (methionine in combination with zinc)
- Plays a key role in digestion and the removal of heavy metals from the stomach and liver
- Acts as an antioxidant, deactivating free radicals
- Involved in memory processes
- From it, the conditionally essential amino acid cysteine is synthesized, which participates in the detoxification of the liver
- Is one of the three amino acids from which our body synthesizes creatine monohydrate – a source of energy and muscle growth
What is the role of the amino acid methionine in bodybuilding: initiating mechanisms for using fats for energy needs, improving digestion, antioxidant properties. It is even more effective in combination with zinc (ZMA).
How to take the amino acid methionine (dosage): 12 mg per kilogram of body weight.
Overdose: none, except in cases of vitamin B group deficiency: risk of developing arteriosclerosis.
Medical applications: used for treating depression, arthritis, and liver diseases.
Methionine is one of the amino acids that, when consumed in excess, may increase the likelihood of developing or accelerate the growth of cancerous tumors (see the material linked below).
Which products contain the amino acid methionine: meat, fish, beans, eggs, garlic, lentils, onions, yogurt, and seeds.
Deficiency: causes dementia, fatty liver, slow growth, weakness, skin lesions, and edema.
BCAAs
BCAA amino acids (Branched Chain Amino Acids) – branched-chain amino acids – are among the most popular in bodybuilding. This abbreviation refers to three essential amino acids: leucine, isoleucine, and valine.
The importance of BCAAs in bodybuilding is determined by their direct involvement in the processes of maintaining, growing, and recovering muscle tissue. Our muscles are made up of about 30% of them.
Like all essential amino acids, BCAAs must be regularly supplied to the body through food.
BCAA amino acids are directly involved in the processes of growth, maintenance, and recovery of muscle tissue. This explains their popularity in bodybuilding.
The power of BCAA amino acids lies in their combined action. As with some other supplements, in BCAAs, the correct ratio of the three amino acids is more important than the total dose: the effect of each one individually is not the same as that of the combination; they enhance each other’s effects.
Why BCAA is needed: they play an important role in muscle mass growth, recovery, and combating muscle fatigue, preventing the breakdown of muscle tissue during and after intense exercise. These amino acids can also provide about 15% of the total energy during prolonged training.
How to take BCAA: With a complete protein diet, the necessity of taking BCAA as a separate supplement is questionable.
Leucine, one of the three essential amino acids in BCAA, is one of the most important for stimulating muscle growth. This explains the recommended ratio of 2:1:1 (leucine : isoleucine : valine) of amino acids in BCAA.
BCAA is effectively absorbed in conjunction with B vitamins.
In which products are BCAA amino acids found: good natural sources of BCAA include dairy products, eggs, red meat, poultry, fish, and legumes.
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Leucine
- Enhancement of muscle protein synthesis
- Regulation of blood sugar levels
- Very strong stimulant of growth hormone secretion, which promotes the growth and recovery of skin, bone, and, of course, skeletal muscle cells, helps in wound healing, and prevents the breakdown of muscle tissue
What it is needed for in bodybuilding: leucine is one of the strongest natural anabolic agents (anabolic – a substance that promotes muscle growth).
How to take the amino acid leucine (dosage): 16 mg per kilogram of body weight. In a normal diet, we consume it in sufficient amounts from natural food.
Overdose: unknown, possible increase in ammonia levels.
Application in medicine: prevention of muscle atrophy.
In which products is the amino acid leucine found: practically in all natural protein products, including: meat, fish, chicken, lentils, seeds, brown rice, oatmeal.
Deficiency: unknown.
Isoleucine
Very similar to leucine in all respects.
- Promotes muscle recovery
- Regulates blood sugar levels
- Stimulates growth hormone secretion
- Helps in the formation of hemoglobin and actively participates in the formation of blood clots – the primary defense of the body against infection through open wounds
What is the role of the amino acid isoleucine in bodybuilding: just as important as leucine, especially as part of the BCAA amino acid stack, enhancing the effectiveness of the other two components.
How to take the amino acid isoleucine (dosage): 10-12 mg per kilogram of body weight.
Overdose: causes increased urination. May be dangerous in cases of kidney and liver diseases.
Medical use: wound healing.
In which products is the amino acid isoleucine found: meat, fish, poultry, eggs, liver, cashews, almonds, lentils, chickpeas, seeds.
Deficiency: unknown.
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Valine
- Like other amino acids in the BCAA complex, it participates in recovery and muscle growth
- Helps maintain nitrogen balance
- Controls glucose utilization
What is the role of the amino acid valine in bodybuilding: anabolic action in combination with isoleucine and leucine.
How to take the amino acid valine (dosage): 16 mg per kilogram of body weight.
Overdose: skin itching, hallucinations, may be dangerous for people with kidney and liver diseases.
Medical use: no, not used separately.
In which products is the amino acid valine: dairy products, meat, grains, mushrooms, soy, peanuts.
Deficiency: leads to serious metabolic disorders.
Threonine
Threonine is an essential amino acid and, like all essentials, must be obtained from food, as it is not synthesized by the body.
But what is even more important – its source is exclusively animal products (dairy and meat). This is important for vegetarian and vegan athletes who consume only plant-based products.
It is used in the formation of heart muscle cells, skeletal muscles, nerve tissue, including the central nervous system.
- Used to form two of the most important connective substances: collagen and elastin
- Participates in maintaining protein balance
- Involved in liver function
- Supports the immune system by aiding in antibody production
- But perhaps the most important property is that it improves the absorption of other nutrients, so animal sources of protein containing threonine are more biologically valuable than others
What is the role of the amino acid threonine in bodybuilding: it improves protein absorption and is important for maintaining muscle mass.
How to take the amino acid threonine (dosage): 8 mg per kilogram of body weight; as a dietary supplement, it is recommended in the amount of 100-500 mg.
Overdose: unknown.
Medical applications: treatment of mental disorders.
Sources: meat, dairy products, and eggs.
Deficiency: irritability, decreased immune functions in combating disease pathogens.
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The most important conditional amino acids for bodybuilding: why they are needed and how to take them
Unlike essential amino acids, conditional amino acids can be synthesized by the body, and therefore their deficiency in dietary protein is not critical (provided there is sufficient intake of essential amino acids).
As a rule, there are more essential amino acids in the proteins of natural products than conditional ones. Therefore, in some cases, additional intake of conditional amino acids in the form of supplements may be beneficial.
As a rule, there are more essential amino acids in the proteins of natural products than conditional ones, and therefore in some cases the intake of conditional amino acids in the form of supplements may be justified
For example, sometimes the reserve of conditional amino acids that the body can synthesize may be directed towards performing more important functions that are critical at the moment.
Conditional amino acids are a temporary solution for temporary problems. Despite this, 9 out of 10 sports nutrition sellers will do everything possible to convince you of how important it is to take them constantly in the form of supplements.
A good example is glutamine. Weider is the largest distributor of L-glutamine and recommends taking it in huge amounts in its magazines dedicated to sports nutrition. The same goes for some other conditional amino acids.
As a summary regarding conditional amino acids, just remember: our body knows the secret formula for their synthesis, and their deficiency in food is not dangerous.
Our body knows the secret formula for synthesizing conditional amino acids, and their deficiency in food is not dangerous
Glutamine
L-Glutamine is a non-essential amino acid that is present in the body in large quantities. It is sometimes referred to as “brain food” because it easily crosses from the blood into the brain.
- Plays a role in brain functions, aiding memory and concentration
- Used in muscle growth
- Cleanses the brain of ammonia, which can form in cases of excess nitrogen in the body, occurring when a large amount of protein is consumed (nitrogen is an integral part of every protein molecule). Glutamine binds nitrogen, forming glutamic acid, and then removes it from the body
- Glutamine is also one of the main building blocks of DNA molecules, which carry genetic information
- One of the most important properties is that glutamine balances the levels of acids and bases in the body, including reducing lactic acid levels. This leads to a decrease in cravings for sweets, which is beneficial for those concerned about how to lose weight
- One important point to understand: for the body, glutamine is an easy source of energy, which is easier to break down than even some simple carbohydrates. Therefore, there is a possibility that even if you take it as a supplement, it will be used for purposes other than what you intended.
So, is glutamine beneficial as a supplement or not?
The well-known foreign online sports nutrition store bodybuilding.com argues the rationale for taking glutamine for athletes as follows: “When your goal is to lose weight or ‘cut down’ by switching to a low-carbohydrate diet, there is a risk that with insufficient carbohydrates (the source of energy), your body will start using muscle protein as fuel, breaking it down. This is where glutamine comes in handy.“
The two paragraphs above noted that as a source of energy, it is equivalent to simple carbohydrates, being digested and absorbed just as well.
The authors continue:
“By replacing dietary carbohydrates with glutamine, we, on one hand, provide energy to the body, protecting muscles from breakdown, and on the other hand, do not risk increasing fat deposits.“
Analysis of scientific research on the effectiveness of additional glutamine intake in bodybuilding does not unequivocally confirm that it can contribute to the improvement of the functions described above, as well as the effectiveness of workouts – another often-declared advantage of this supplement.
At the same time, glutamine intake may reduce the frequency of infectious diseases in athletes, which can easily arise from overtraining.
The benefits of additional glutamine intake in sports and bodybuilding are questionable. However, its consumption in increased doses may reduce the risk of infectious diseases during overtraining.
Besides commercial companies in the field of specialized sports nutrition supplements, no one else produces a product like glutamine.
What does this indicate? Primarily that they will never produce something that does not have the scent of money.
Besides sports nutrition manufacturers, no one else produces a product like glutamine. This clearly indicates the profitability of such production.
What is the purpose of the amino acid glutamine in bodybuilding: preservation of muscle mass and an alternative energy source in conditions of carbohydrate deficiency (diet, “cutting body fat”).
How to take the amino acid glutamine (dosage): in most cases, 5-10 grams per day is sufficient, but athletes on a low-carbohydrate diet may take up to 30-35 grams per day.
Overdose: safe in recommended dosages. May have side effects for individuals with increased sensitivity to monosodium glutamate, as well as those with liver or kidney problems. It may also interact with anti-epileptic medications and, in rare cases, provoke mania in people with bipolar disorder (manic-depressive psychosis).
What contains the amino acid glutamine: in large quantities in all natural products with high protein content, such as: meat, fish, legumes, dairy, and eggs.
Symptoms of glutamine deficiency: unknown, as glutamine is synthesized by the body in the largest amounts of all essential amino acids.
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Arginine
Recently, L-arginine has become one of the most hotly debated amino acids.
- It is renowned for its ability to retain nitrogen in the body, which is an active element necessary for muscle growth. This is why it is now added to many sports supplements.
- Arginine is involved in the creation of DNA and RNA molecules that encode genetic information.
- Until recently, it was mainly used to stimulate the growth of newborns
- Strengthens the immune system
- Stimulates the size and activity of the thymus gland, responsible for the production of the famous “T-cells,” which play an important role in recovery from injuries and the treatment of HIV infections
- Stimulates the release of growth hormone and insulin. Both play a crucial role in promoting growth, including muscle growth
- Increases the duration and “quality” of orgasm. Found in seminal fluid and used in many studies to improve male sexual health and even recommended as a treatment for infertility.
- Contributes to the health of the liver, skin, and connective tissues, and lowers cholesterol
- But most importantly, arginine facilitates muscle mass gain while preventing fat deposition, helping its breakdown and use for energy. This is important for achieving a beautiful muscle definition.
What is arginine used for in bodybuilding: See above.
How to take the amino acid arginine: There is no recommended dosage. It does not seem to be available as a specific sports supplement, but if you have a choice between two identical products, one containing arginine and the other not, choose the first one, of course. Do not take arginine together with lysine, as they compete for absorption.
Overdose: Thickening and roughening of the skin, weakness, diarrhea, nausea, and decreased immunity, which manifests as a reduced ability to resist viral diseases.
Medical applications: Treatment of sexual disorders, often prescribed to lower cholesterol levels.
In which products is the amino acid arginine found: Whole grains, nuts and seeds, rice, chocolate, raisins, soy.
Deficiency: Unlikely in healthy individuals. Manifested by impaired insulin production, hair loss.
Arginine is often found in various sports supplements, but there is no evidence supporting its benefits in sports.
Arginine is often found in various sports supplements, but there is no scientific evidence supporting its benefits in sports
L-Carnitine
Carnitine is also quite popular today as a dietary supplement in the diets of athletes. Strictly speaking, it is not an amino acid, but it has a very similar structure to them.
It is often referred to as “vitamin BT”. It exists in four forms: D-carnitine, DL-carnitine, L-carnitine, and acetyl-L-carnitine (ALC). Only the last two are used in bodybuilding.
Carnitine is synthesized from the essential amino acids methionine and lysine, provided there are sufficient amounts of vitamins B1 and B6.
- Unlike most other amino acids, carnitine does not participate in the synthesis of muscle protein, and consequently, in muscle growth
- Its main purpose is to transport fatty acids into cells for use as energy. It is this property that has made it popular among bodybuilders, as it promotes weight loss by helping to utilize body fat
- Carnitine may also be beneficial in preventing the accumulation of fatty acids in the heart, liver, and muscles
- It enhances the antioxidant effects of vitamins C and E
- Carnitine is the only non-essential amino acid that is beneficial to take regularly. For those who want to stay in shape all the time, carnitine can be a good solution. But is it worth taking it as a special supplement? There is not much sense in this, as it is already present in large amounts in high-protein foods.
As a special supplement, carnitine is recommended for competitive bodybuilders only during “cutting”, and not more than that, as it can easily disrupt the anabolic state, causing muscles not to grow.
It is also the number one supplement for those who want to always stay toned and defined, particularly fitness models.
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If you decide to take carnitine, it is better not to follow standard dosage recommendations, but to calculate the amount you need based on your muscle mass.
What is carnitine used for in bodybuilding: increasing energy, reducing fat deposits, “cutting”.
How to take carnitine (dosage): within the range of 20-200 mg. It is better to calculate based on muscle mass: the more muscle, the greater the need for carnitine.
Overdose: Doses exceeding 3000 mg are accompanied by diarrhea.
Use in medicine: Reducing the risk of poor fat metabolism in patients with diabetes.
In which products is carnitine found: fish, chicken, red meat, and milk. Not found in vegetables.
Deficiency: Observed only in people with impaired carnitine transport mechanisms.
Carnitine is often found in various sports supplements, but there is no evidence to support its benefits in bodybuilding.
Cysteine
L-cysteine is a non-essential amino acid containing sulfur, making it a true favorite as an antioxidant.
- Necessary for healthy skin
- Plays a role in detoxifying the body due to its antioxidant properties
- Involved in collagen production – a component of skin that gives it elasticity. A component of keratin, which makes up hair, nails, and skin
- From cysteine, substances are synthesized in the body that protect the brain and liver from damage caused by drugs, alcohol, and other harmful substances
- Protects the mucous membranes of the stomach and intestines from damage by foreign chemicals. This is the reason for the reduced effectiveness of medications taken orally with foods or supplements containing this amino acid
- Cysteine improves the absorption of other beneficial substances for bodybuilding (including coenzyme A, heparin, biotin (vitamin B), and alpha-lipoic acid).
What is the role of the amino acid cysteine in bodybuilding: absorption of B vitamins, detoxification of toxins formed from other supplements, enhancing the action of insulin.
How to take the amino acid cysteine: 200-300 mg, two to three times a day.
Overdose: Possible only in patients with diabetes.
Application in medicine: Liver protection and recovery after exhausting illnesses.
In which products is the amino acid cysteine found: poultry, wheat, broccoli, eggs, garlic, onions, and peppers.
Deficiency: unknown.
HMB
HMB (hydroxymethylbutyrate) is synthesized from leucine, one of the three essential amino acids that make up BCAAs. It performs some functions of its parent, but with some specificity.
- It plays a role in muscle growth, as it promotes faster and more complete absorption of dietary protein, preventing its conversion into fat: the more efficiently protein is used to create muscle mass, the less likely it is to be converted into glucose and then into fat for storage.
- It helps to maintain muscle mass.
- HMB not only improves the utilization of free amino acids in the body that come from food, but also prevents the breakdown of protein molecules that make up the biological tissues of the body, including muscles: it supports the integrity and strength of the cell membrane, preventing the “burning” of protein molecules for energy.
Our body can produce up to 1 gram of HMB per day. This is a small amount.
HMB is indeed a worthy supplement, but in the quantities necessary to achieve a noticeable effect, it is very expensive.
HMB is beneficial during a diet or “cutting”: it protects muscle protein from breakdown, initiates the “burning” of fat, and optimizes the utilization of free amino acids. However, the same effect is produced by carnitine and glutamine, which are cheaper.
It is suggested that additional intake of HMB in the form of a supplement may lead to a slowdown in the breakdown of muscle tissue. However, the evidence for the effectiveness of HMB as a sports supplement is contradictory.
Some studies show that HMB may contribute to an increase in muscle mass and strength in response to strength training, as well as prevent muscle damage during prolonged workouts.
Other studies show that the effect of HMB is significantly multiplied when used in conjunction with creatine.
At the same time, the results of some experiments indicate that HMB is absolutely useless for enhancing muscle efficiency.
How to take the amino acid HMB (dosage): If you decide to experiment with HMB, pay special attention to the dosage. To obtain maximum benefits, the intake of HMB should be divided into the maximum possible number of doses, ideally 6-8.
A common opinion in bodybuilding: “The total intake of HMB during a training day while ‘cutting’ (in other situations, the use of HMB is absolutely unjustified) should be from 4.5 to 6 grams, depending on gender and age. On non-training days – from 2.5 to 3 grams.“
What is the purpose of the amino acid HMB in bodybuilding: It prevents muscle mass loss and fat formation.
Dosage: from 2.5 to 6 grams per day.
Overdose/side effects: unknown; generally considered safe.
Use in medicine: none.
In which products is the amino acid HMB found: present in many products in small amounts. The highest amounts are found in fish, grapefruit, and alfalfa.
Deficiency: unknown; only in the case of leucine deficiency.
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Taurine
Taurine is one of the most common compounds in the body, synthesized from vitamin B6 and the amino acids methionine and cysteine. It is found in the nervous system and muscles, including the heart muscle.
Taurine is not a traditional amino acid (it is an “aminosulfonic acid”) and is not a building block for muscles, but it likely plays a role in regulating heartbeats, maintaining cell membranes, and influencing the release of neurotransmitters in the brain.
Taurine as a supplement may be beneficial for people with heart failure and acute viral hepatitis.
Good sources of taurine include red meat, poultry, eggs, dairy products, and fish. Legumes and nuts do not contain taurine, but they contain methionine and cysteine, from which it is synthesized.
How to take taurine: to reduce muscle soreness after intense training, it is recommended to take 2 grams of taurine plus 3.2 grams of BCAA throughout the day.
Overdose/side effects: taurine is generally considered safe.
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Conclusions
The need for amino acids or protein in general increases with body weight.
If you are calculating the amount of protein you need based on recommendations for how much protein to take (2-3 grams per kilogram), keep in mind that with the calculated dose of protein, you are already getting a significant amount of amino acids.
Don’t forget this when determining how much of certain amino acids is needed in the form of supplements.
Many experts in sports nutrition, as well as professional athletes, believe that there is no need for additional amino acid intake, except for BCAAs. This is, of course, provided that one has a proper, complete, and balanced diet rich in high-quality protein sources.
Exceptions may include situations of overtraining and periods of calorie restriction in the diet, such as during “cutting” phases to achieve muscle definition.
Many experts believe that there is no need for additional amino acid intake. In most cases, high-quality protein is all you need.
It is very important that after reading this article, you come to understand the colossal role of amino acids in our body. Scientists still have much to say about their amazing properties.
Remember that sports nutrition manufacturers are primarily interested in their own profit. Therefore, they package the amazing properties of amino acids into as many containers as possible, recommending them to you. In most cases, high-quality protein is all you need. There is something inspiring in the simplicity of this statement.
Despite the recommendations of professionals, sports nutrition store sellers, and manufacturers regarding amino acid intake, in most cases, high-quality protein is all you need.
