Amino acids are the individual molecules that all proteins are made of. The human body contains more than 100,000 kinds of proteins, each of which are comprised of unique combinations of the 20 known amino acids. Since proteins are widely called the “building blocks of life,” you can think of amino acids as the “building blocks of the building blocks of life.” However, while all of the amino acids have their own health benefits and purposes, only nine of them are classified as essential amino acids (EEAs).
The most common foods that contain amino acids include beef, fish, poultry, dairy, nuts, seeds, legumes, whole grains, eggs, beans, and cheese. Of course, eating a lot of these foods will ensure your muscles have plenty of building blocks to work with. Depending on your exercise goals, you may want to consume more or less of certain amino acids. With that said, here’s an overview of the most essential amino acids that are commonly recommended for gym goers and fitness enthusiasts:
Branched-Chain Amino Acids (BCAAs) are Essential for Building Muscle
The most commonly recommended amino acids for bodybuilders and athletes are the three BCAAs – L-isoleucine, L-leucine, and L-valine. These amino acids cannot be created by the body and therefore must be obtained through foods or supplements. These critical amino acids also increase testosterone production and reduce the presence of stress hormones like cortisol. Check this link for a very detailed breakdown on the comparison between EEAs vs BCAAs.
L-Alanine Boosts Energy Reserves
While L-Alanine is classified as a non-essential amino acid, it is known to play a crucial role in the preservation of energy. This amino acid is produced by the muscle and is converted by the liver into pyruvate which is then used to synthesize glucose. Increased intake of this amino acid results in elevated glucose levels, which can help athletes do more before reaching the point of exhaustion.
L-Arginine Improves Circulation and Endurance
L-arginine facilitates the production of nitrous oxide (NO), which is a vasodilator that improves blood flow and blood pressure. This helps to bring more nutrients to your muscles, which in turn results in better endurance and conditioning.
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L-Carnitine Helps You Burn Fat
L-carnitine is known as the fat-burning amino acid because it facilitates the breakdown and conversion of fatty acids into energy. If your goal is to improve your muscle-to-fat ratio, you can get more carnitine through a supplement or by eating more red meat, chick, fish, dairy, beans, and avocados.
L- Glutamine Aids in Recovery and Boost Metabolism
L-glutamine is another non-essential amino acid that plays an essential role in preventing muscle breakdown and enhancing protein metabolism. It also helps with the transportation of nitrogen to the muscles and boosts the production of Human Growth Hormone (HGH), both of which promote mass building.
Creatine Increases Muscle Mass and Stamina
Creatine technically isn’t an amino acid; it’s a tripeptide consisting of the combination of three separate amino acids – glycine, methionine, and arginine. Creatine reacts with phosphate to form Adenosine triphosphate (ATP), a crucial compound for providing muscles with energy and nutrients. As a result, creatine is one of the best supplement ingredients for building mass and endurance at the same time.
The Other EEAs Are Important as Well!
In addition to the amino acids listed above, you may also want to research the benefits of lysine, phenylalanine, threonine, methionine, histidine, and tryptophan. These extra EEAs may not be the most important for building muscle, but they serve other critical functions such as promoting faster recovery and regulating blood sugar.
