Quick Summary Points
- Amino acid blends consist of a range of amino acids which are the building blocks of protein and muscle tissue.
- There are twenty amino acids that contribute to the body’s protein biosynthesis process. These include essential & non-essential amino acids.
- Amino acid blends ensure the body meets its amino acid quota but also assist in building, repairing & strengthening muscles.
- 6-20g of essential amino acids is recommended1 to promote maximal muscle protein synthesis with the other amino acids being supplemented to provide additional health benefits.
What are Amino Acid Blends?
Amino Acid Blends consist of a range of amino acids which are the building blocks of protein and muscle tissue, and just as a house is made of bricks every type of protein similarly is made of amino acids. Different amino acids perform various tasks within the body, the major ones being muscle repair, muscle growth, oxygen transportation and enzyme production. Amino acids may also affect hormonal balance and may assist in normalising moods, minimising aggression and aiding sleep.
Amino Acids & Bodybuilding
Twenty amino acids contribute to the body’s protein biosynthesis process and nine of these are referred to as the essential amino acids. The other eleven are still needed; however, the body is able to produce these using the 9 essential amino acids, which must be consumed as part of the diet. The nine essentials can be found in protein rich foods such as meat, fish, dairy products, eggs, rice, legumes, peas, and grains. The essential amino acids are Phenylalanine, Valine, Tryptophan, Isoleucine, Methionine, Leucine, Lysine, Histidine and Threonine and they all perform various metabolic functions.
As the body demands higher levels of amino acids when it is put under physical stress, it is often hard for athletes and bodybuilders to consume enough in their daily diets. This is why many choose to make use of amino acid blends and supplements. Not only do supplements ensure that the body meets its amino acid quota, but they also assist in building, repairing and strengthening muscles.
Amino Acid Blend Benefits & Pros
Bodybuilders can especially benefit from supplementing Amino Acids because they promote the repair, growth, and development of muscle tissue. In fact, 6-20g of essential amino acids is recommended1 to promote maximal muscle protein synthesis with the other amino acids being supplemented to provide additional health benefits.
Most primary reason users choose to turn to amino acid supplements is in relation to muscle growth and development. During training your body is stimulated by the stress of your workout, supplementing with amino acids allows your muscles to grow and prepare you for the next workout.
For endurance athletes or those who are looking to increase endurance amino acid supplements change the ways you utilise your primary fuel sources like carbs and fats. Glycogen depletion commonly occurs amongst many athletes which leads to faster exhaustion. Supplementing with amino acids help to replenish the glycogen stores and minimise time to fatigue. Exercising often damages muscles, however sometimes this is what you need for your muscles to grow and rebuild.
Amino Acid Blend Side Effects
Studies have shown that consuming amino acids up to 6 months there may be possible links to side effects. These may include nausea, pain and headache. Side effects are very unlikely to occur although this does depend on the individual and the type of amino acid taken. Whilst the occurrence of side effects is rare, we advise if you do experience any symptoms to seek a healthcare professional.
Amino Acid Blend Verdict
Amino Acid blends are crucial to your body if you want to improve your body’s muscle building process and recovery process. They are the building blocks of protein and are utilised in the body for a variety of important functions. Some of these functions include repairing muscle, skin and nails. Overall, amino acid supplements aid in building muscle in conjunction with resistance exercise. Amino Acid Blends often consist of six to eight essential amino acids that are not produced within the body and can be obtained by dietary intake.
1. Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM, Kleiner SM, Leutholtz B, Lopez H, Lowery LM, Mendel R, Smith A, Spano M, Wildman R, Willoughby DS, Ziegenfuss TN, Antonio J. ‘ISSN exercise & sport nutrition review: research & recommendations.’ J Int Soc Sports Nutr. 2010 Feb 2;7:7.