Benefits of Taking Amino Acid Supplements for Your Fitness

Amino acid supplements have become increasingly popular in recent years for their role in muscle growth and exercise performance. Amino acids matter because they build and repair protein, which is essential for building muscle. Of the 20 amino acids your body uses, 11 are non-essential - your body can make them on its own. The remaining 9 are essential, which means they have to be eaten - either through food or supplements. If you have a balanced diet, amino acids from food are enough. However, if you engage in high-intensity exercise and wake up sore and tired after a workout, you can benefit from amino acid supplementation. Let’s explore the benefits of amino acid supplements for your fitness journey and learn more about these nutrients. 

Types of Amino Acids

Based on their synthesis, amino acids are categorised as:

1. Essential Amino Acids: These are 9, including histidine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Leucine, isoleucine, and valine (the BCAAs) play a crucial role in fitness.
2. Non-Essential Amino Acids: These are 11, including alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Together, these amino acids are involved in nearly every biological process - from building and repairing body tissues to enzyme and hormone production, and breakdown of nutrients.

What are Amino Acid Supplements?

Amino acid supplements are dietary supplements that can be added to a balanced diet to fulfil additional requirements resulting from intense physical activity. They are of two types: BCAA (branched-chain amino acids) and EAA supplements.

BCAA supplements include three key essential amino acids: leucine, isoleucine, and valine. They prevent muscle breakdown, restore energy levels, and delay fatigue during high-intensity interval training (HIIT). EAA supplements, on the other hand, contain all nine essential amino acids which promote muscle development, strengthen immunity, and expedite recovery after workouts.

Key Benefits of Amino Acid Supplements

• Support Muscle Growth and Repair: One of the most studied benefits of amino acid supplements is muscle growth. BCAA supplements are particularly beneficial as they contain leucine, which plays a key role in stimulating muscle protein synthesis. They’re also recognised for their ability to prevent muscle breakdown, enabling you sustain through workouts for longer.
• Boost Exercise Performance: Amino acid supplements, especially BCAAs, improve exercise performance by reducing muscle fatigue as well as the risk of delayed onset of muscle soreness (DOMS), which sets in 12 to 24 hours after a workout.
• Increase Lean Muscle Mass: EAA supplements provide a steady supply of amino acids to muscles, which supports the growth phase and helps build lean muscle when combined with regular exercise.
• Improve Metabolism: Amino acid benefits include supporting the formation of hormones and enzymes, which are crucial for keeping your metabolism on track. Hormones and enzymes such as growth hormone, digestive enzymes, glucagon, and insulin are all composed of amino acids.
• Help Regulate Appetite: One of the lesser known benefits of amino acid supplements is that they can help regulate appetite by acting on hunger hormones such as leptin, GLP-1, and ghrelin. They also increase satiety, which helps with weight management.
• Boost immunity: Essential amino acids are the building blocks of immune cells and antibodies, strengthening the body’s defence mechanism.

How to Choose the Right Amino Acid Supplement

Not all amino acid formulations are created equal. There are multiple types of supplements, including BCAA supplements and EAA supplements, and each serves a different purpose. To choose the right one for yourself, it’s important to take into account specific goals, ingredients, dosage, and third party-certifications. Here’s what you should keep in mind to accrue the benefits of amino acids.

• Understand Your Goals: If your primary goal is muscle building and enhancing post-workout recovery, you can opt for EAA supplements. If your aim is to improve exercise performance and reduce muscle soreness, BCAAs are the best amino acid supplements for you.
•  Read Label for Amino Acid Profile: The best amino acid supplements contain leucine, isoleucine, and valine. Always read the nutritional information on the supplement label to determine if these key essential amino acids are present. Leucine holds the most amino acid benefits by stimulating muscle growth, while isoleucine and valine play a vital role in energy metabolism.
• Check for Harmful Additives: Ensure the supplement is free from heavy metals, spiking agents, and steroids, and is approved by the FSSAI, the regulatory body for nutraceuticals in India.
• Opt for Reliable Brands: Always choose reliable nutraceutical brands that provide third party lab reports and follow transparent labelling, providing key information of the ingredients.

Our Recommendation

For instance, one of the best amino acid supplements is Steadfast Nutrition’s Active BCAA. It contains 5000 mg of all three branched-chain amino acids - leucine, isoleucine, and valine - in the scientifically proven 2:1:1 ratio, considered best for muscle growth.

Additionally, it is enriched with 1000 mg L-glutamine for muscle recovery and 500 mg of L-arginine for improving blood flow to muscles.

Final Thoughts

Amino acid supplements offer numerous benefits that help athletes as well as everyday individuals achieve their fitness and health goals. They’re also useful for older adults who want to preserve muscle mass, and people following a restricted diet. The harder you train, the more strength you’ll need - this is where these supplements step in. They’re also more fast-acting than the aminos obtained from food and are absorbed by the body within about 30 minutes. However, the benefits of amino acids can only be fully utilised with the right dosage and consistent exercise.

FAQs

Q1. Can I take an Amino Acid Supplement daily?

Ans: Yes. Taking an amino acid supplement daily can support your fitness goals. The benefits are most evident when dosage and timing are tailored to your individual goals and physical activity intensity.  

Q2. Are they safe for beginners or non-athletes?

Ans: Yes. These supplements are safe for both beginners and non-athletes, especially if they engage in regular physical activity. However, the requirements vary based on physical activity level and amino acid requirements.

Q3. Is it better to take Amino Acid in powder, capsule or tablet form?

Ans: There is no single form that is considered the best - each has its own benefits. However, the powdered form is more prevalent than others, as it provides faster absorption and more amino acids compared to tablets or capsules.

Q4. Can amino acid supplements help with weight loss?

Ans: Yes. These supplements can help with weight management because amino acids help regulate metabolism, hunger and satiety hormones, which helps in weight loss. However, for best results, one must combine them with a calorie-restricted diet and regular physical activity.

Q5. What is the difference between BCAA and EAA supplements?

Ans: BCAAs provide a quick source of energy and prevent muscle breakdown when taken before or during a workout. On the other hand, EAAs promote overall muscle repair, growth, and recovery when taken after a workout.