Amino acids are extremely essential for the body. As the body doesn’t store them, they need to be consumed in any form daily or a regular basis. These Amino Acids are divided into two categories namely essential and non-essential amino acids. The essential amino acids are compounds derived by our body through food sources.
While, non-essential amino acids can be produced through certain food sources, especially in the liver.
If you are wondering what do amino acids do then you should read below.
What are Amino Acids?
Amino acids are protein building blocks found in several food sources. There are available in Supplement form, as well.
Even though amino acid supplements are mostly taken by athletes, this may benefit everyone because they tend to produce enzymes.
Health Benefits Of Amino Acids:
There are several Amino Acids benefits including boosting muscle growth, preventing fatigue, increase fat loss, lower inflammation, promote hair health, boost cognitive function, delay ageing signs, and others.
1. Boosts Muscle Growth:
People using amino acid supplements daily see a positive impact on their muscle growth. The Leucine and other two BCAAs are interconnected while stimulating protein during workout. Studies have also pointed that amino acid supplements boost muscle growth of weak body areas.
2. Decreases Sore Muscles:
Studies suggest that amino acids can help to lessen sore muscles after a physical activity. The body naturally feels sore after exercising, especially after a new workout routine. The amino acids are known to lessen muscle damage and reduce the severity of delayed onset muscle soreness.
3. Reduces Exercise Fatigue:
While performing physical activities, we tend to release energy needed by the body to replenish. Whenever our body releases glycogen, we tend to tire out easily. But, studies has found out that taking amino acids daily can allow our body in storing glycogen better, and thereby increase our endurance level.
4. Prevents Muscle Wastes:
Using amino acids can help in preventing muscle waste. The muscle proteins continually breakdown and are synthesized. There are several studies that have approved using amino acid supplements for preventing the breakdown of muscle protein.
5. Improves Liver Disease:
The use of amino acids can improve cirrhosis disease, where the liver stops functioning properly. It is indicated that 50% of people suffering from cirrhosis develops hepatic encephalopathy, a loss of brain function. Studies have indicated that taking amino acids may provide protection against liver disease or liver cancer.
6. Boosts Immunity Levels:
The dietary supplement of amino acids strengthens immune system and help in preventing infectious diseases. It is also considered as a potent immuno-nutrient as it can improve immune function.
7. Improves Cognitive Health:
The amino acids have positive effects on cognitive functions. Studies also found out that taking amino acid supplements can reduce depression and anxiety symptoms.
8. Delays Ageing Signs:
Taking amino acid supplements can effectively prevent sarcopenia, which is a muscle tissue loss that occurs during ageing period. To repair damaged DNA and boost skin firmness, researchers recommend amino acids like arginine and carnitine.
9. Prevents Inflammation:
Amino acids can reduce muscle inflammation and joints. For this reason, you should have enough amino acid supplements for preventing the inflammation related with joint pain, liver diseases, diabetes, and other conditions.
10. Promote Hair Growth:
There are several amino acids that can be beneficial for hair growth including arginine, cysteine, methionine, and lysine. They benefit the hair by producing keratin which is an essential hair protein. These amino acids also boost red blood cells needed to deliver oxygen to the hair follicles whilst promoting hair growth.
Amino Acids Foods:
The following are several food groups containing the most amino acids:
1. Animal Proteins:
These are also known as wholesome proteins. They include pork, chicken, eggs, beef, and turkey. But it is recommendable to have lean meats. Other foods that contain amino acids like dairy products like milk and yogurt.
Seafood includes fish like tuna, salmon, and halibut which contain not only amino acids but Omega-3 fatty acids, also.
3. Nuts, Legumes, and Seeds:
Nuts, legumes, and seeds are considered to be incomplete proteins as one specific food does not contain all the essential amino acids. But a combination of all three can benefit. Few of these foods include black beans, pinto beans, walnuts, almonds, and chickpeas.
4. Whole Grains:
Whole grains like quinoa contains all the important amino acids. Thus, it makes for a complete protein. There are other foods that contain whole grains such as white bread, grain pasta, and rice.
You may include these foods in your daily diet along with whey protein after making a consultation with the doctor or nutritionist.
If you suffer from certain food allergies, then taking few amino acid supplements may cause side effects. For instance, protein products like whey may trigger allergies while soy amino acid supplements may be unsuitable for those suffering from soy allergies.
Check with a health care professional. They can suggest an amino acid supplement that does not cause side effects and also advice on appropriate dosage.
Amino Acid Side Effects:
Taking too much amino acid can lead to several side effects like:
1. Problem during pregnancy and breastfeeding:
There are not many studies which have indicated that amino acids can cause complications during pregnancy and breastfeeding.
2. Lung Failure:
Making use of branch chain amino acids in patients suffering from ALS (amyotrophic lateral sclerosis) has been connected to lung failure.
3. Liver Damage:
Using BCAAs (Branch chain amino acids) can lead to liver disease and brain damage.
4. Abdominal Problems:
Several people suffer from diarrhea, abdominal pain, and bloating after using amino acids supplements like arginine. This can also lower the blood pressure.
5. Impaired Blood Sugar Control:
Amino acids can obstruct with blood sugar levels. This may interfere with blood sugar control. It is advisable to stop the usage of amino acids two weeks before a surgery.
Q.1. When should one take amino acids?
A. While working out, it is best to take a supplement after every session. If you fail to do so, then have the medicines scheduled across the day along with food sources containing amino acids. Having these foods can also prevent you from relying fully on supplements.
Q.2. Please suggest few amino acid supplement brands?
A. Few of the amino acid supplement brands are Optimum Nutrition, Muscle Tech, and Havasu Nutrition.
All material on this article is provided for your information only and may not be construed as professional advice or instruction. No action or inaction should be taken based solely on the contents of this information.
Amino acids add up our body, which is the reason why it is an important part of our diet. If you haven’t included them in your diet, then start today. Let us know if this post improved your knowledge on what are amino acids good for. Write in to us in the comment box below.