Amino Acids:
Information
Amino acids are
nitrogen-containing nutrients that form the
building blocks of protein. Hundreds of
different types of protein are vital for growth,
development and sustaining life and therefore,
amino acids are vital. The human body must make
its own proteins "from scratch" since protein in
food is broken down into amino acids during
digestion. The body absorbs then uses these
amino acids to make the new protein it needs.
New protein is required on a constant basis to
build and replace body structures (hair, skin,
muscle, bone, cells of every kind) and to make
hormones (insulin, growth hormone), enzymes
(digestive, etc) and other fluids that sustain
life.
Of the roughly 80 amino
acids that occur in nature, the human body
requires 20. Of these 20, 9 are known as
essential amino acids; they are essential
in the sense that, like vitamins, the body
cannot manufacture them and therefore they must
come from the diet. The other non-essential
amino acids can be produced if the diet provides
insufficient amounts. Some amino acids like
arginine and glutamine have been termed
conditionally essential, meaning
supplemental amounts are needed only in certain
conditions.
Most vegetable protein, except for soy and hemp,
is considered incomplete protein,
meaning it lacks one or more of the essential
amino acids. Protein from animal sources such as
meat, fish, egg, and whey are complete
proteins, meaning they contain all 20 amino
acids, including the 9 essential amino acids.
Amino Acids: Health Benefits
Individual amino acids are
used as dietary supplements for a wide range of
purposes. See the list at the end of this
article.
Occasionally, individual amino acids are used to
correct known or suspected deficiencies. Common
causes of amino acid deficiencies are inadequate
amounts of dietary protein, injuries, illness,
recovery, medications and some genetic and
digestive disorders. Deficiencies can be
diagnosed by a physician with a blood test, and
may be remedied by taking an amino acid
supplement.
If the body lacks
sufficient essential amino acids from the diet
when needed, it immediately breaks down muscle
tissue protein as a last-resort. So strength
trainers or athletes should be sure to consume
high-quality complete proteins with each meal,
and eat 4 to 6 meals per day to support
increased muscle production. Recommendations on
protein consumption vary based upon individual
differences and goals. A general recommendation
for healthy non-athletes is to consume about 0.4
grams of protein per pound of ideal
body weight, while athletes and bodybuilders may
need from 0.8 up to 1.5 g of protein per pound
of actual body weight.
Using Amino Acid Supplements
Take amino acid
supplements within 30 minutes of a meal or as
directed by the manufacturer or by your
physician.
Amino acid supplements are available as
individual amino acids and in various
combinations. Products are available in tablet,
capsule, powder, and liquid form. Amino Acids
are very important after an intense workout and
I recommend taking them within 30 minutes after
a workout and/or before sleeping when your
muscles heal and recover.
Side Effects and Cautions:
High doses of arginine may
cause herpes and/or cold sore outbreaks in prone
individuals. Consult your physician if you are
pregnant/nursing or have a serious illness
before taking amino acid supplements. Be sure to
take only recommended doses, as some amino acids
may be toxic if taken in large amounts. Do not
take individual amino acid supplements on a long
term basis except on the advice of a physician.
Do not take lysine supplements with milk.
The 9 essential amino
acids:
- Histidine (carnosine prescursor)
- Isoleucine (muscle growth and
maintenance)
- Leucine (muscle growth and maintenance)
- Lysine (cold sores)
- Methionine
- Phenylalanine (supports alertness, mild
appetite suppressant)
- Threonine
- Tryptophan (promotes sound sleep,
relaxant)
- Valine (muscle growth and maintenance,
NO production, circulation)
The 11 non-essential
amino acids:
- Alanine (cellular energy production)
- Arginine* (NO production, circulation,
growth hormone, ED)
- Asparagine
- Aspartic acid
- Cysteine* (antioxidant, supports healthy
hair)
- Glutamic acid (muscle, immune and
intestinal health)
- Glutamine* (muscle, immune and
intestinal health)
- Glycine*
- Proline (collagen production)
- Serine
- Tyrosine* (mood support, brain booster)
*Conditionally-essential amino acid
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