Amino Acid - The Dealbreaker of Your Fitness Journey

Getting in shape requires dedication, self-control, and healthy eating on every level. Whether your goal is to increase muscle mass, decrease body fat, or improve your athletic performance, your body needs certain nutrients to work at its best.

While proteins, carbs, and fats get all the glory, amino acids, frequently referred to as the "building blocks of protein," are just as important for things like energy generation, muscle repair, and stamina. 

Amino acids have a direct impact on the body's ability to build muscle, burn fat, and maintain high energy levels, but there are only a handful of fitness enthusiasts who give value to them. It’s time to change that. Let’s explore what amino acids are, how do they work and the benefits they offer, along with their preferred intake.

What are Amino Acids and Their Two Types? 

A number of metabolic functions, cell proliferation, and tissue repair are all facilitated by amino acids, which are organic compounds that serve as the foundation of proteins. 

They function as the primary components in the synthesis of muscle protein, energy metabolism, and neurotransmitter production. 

The two types of amino acids are as follows:

A. Essential Amino Acids 

These are the ones which the human body cannot create on its own, thus they have to be gathered through supplements or diets. 

• Leucine - Pushes muscle protein synthesis, accelerates recovery, and promotes growth. 

• Isoleucine - Aids in muscle production, increased hemoglobin production, and immune function. 

• Valine - Helps with tissue growth, muscle coordination, and regulation of energy levels in the body. 

• Histidine - Enables proper red blood cell production and plays the role of histamine precursor. 

• Lysine - Critical for collagen formation, calcium absorption, and muscle recovery. 

• Methionine - Crucial for detoxification, metabolism, and muscle recovery. 

• Phenylalanine - Precursors to neurotransmitters - the element known to affect cognitive abilities and mood. 

• Threonine - Aids in fat metabolism, protein synthesis, and immune function. 

• Tryptophan - Converts to serotonin - the chemical responsible for sleep quality and mood regulation. 

Among these nine amino acids - isoleucine, leucine, and valine - together known as Branched Chain Amino Acids (BCAAs) are especially important for fitness and sports enthusiasts as they directly impact endurance and muscle recovery. 

B. Non Essential Amino Acids

These amino acids get synthesized by our body but are still deemed critical for fitness and our overall health. 

• Glutamine - Critical for immune support, muscle recovery, and our gut health. 

• Arginine - Improves nutrient and blood flow to the muscles. 

• Tyrosine - Enables and improves mental focus, adaptation of stress, and energy production. 

• Cysteine - Helps with antioxidant production, lowering exercise-led oxidative stress. 

• Glycine - Supports joint health and collagen formation.

By ensuring a proper mix of non-essential and essential amino acids, fitness experts and athletes can properly optimize their fitness levels, performance and their overall health. 

The Benefits of Amino Acids in Your Fitness Routine

Amino acids help with a varied range of physiological processes which carry an influence on your workout recovery and performance. Here’s a breakdown of how they help.

1. Improved muscle recovery and growth

Amino acid, specifically leucine, is known to trigger muscle protein synthesis. After every intense workout that we do, our muscle fiber experiences microtears which then need to be repaired and re-grown - something that amino acid helps with. BCAAs, specially, helps expedite this repair journey, lowering muscle soreness while enabling high intensity training sessions. 

2. Lean muscle retention and increased fat metabolism

Amino acids such as carnitine helps with breaking down the fatty acids to then utilize as an energy source. This is specifically useful for people looking to lose fat while preserving the lean muscle mass. Moreover, amino acids manage insulin sensitivity, lowering fat storage and promoting a leaner physique. 

3. Increased endurance and stamina 

In instances where the body goes through prolonged physical activity, BCAA helps with the prevention of muscle breakdown and fatigue. They are also important for lowering serotonin production in our brain which is responsible for the feeling of tiredness, helping us train for a longer duration. 

4. Lowered muscle soreness and faster recovery

Glutamine amino acid is effective in post workout recovery - lowering muscle soreness and preventing muscle catabolism. It also helps with improved immune function ensuring that the high intensity training which we do does not compromise our overall health.

5. Optimised oxygen and blood flow delivery

Arginine, the precursor of nitric oxide, helps with the expansion of blood vessels, which ultimately improves circulation and nutrient delivery to our muscles. This entire process is known to improve strength, endurance and recovery.

How Much Amino Acids Should You Consume?

While the correct dosage of amino acids varies on the basis of fitness goals, activity level, and body weight below is a basic guideline that fitness enthusiasts tend to follow. 

• Strength training and muscle growth - 1.6 to 2.2 grams of protein per kg of the body weight.

• Lean muscle retention and fat loss - 1.8 to 2.5 grams per kg of your body weight. 

• BCAA supplements -  5 to 10 grams before or after exercise for muscle recovery.

• Glutamine intake - 5 to 10 grams everyday to support gut health and immune function.

• Endurance athletes - 5 to 15 grams of bcaa divided into pre-, intra-, and post-workout dosages.

Note: when consuming amino acids try to keep the intake distributed throughout the day as this will ensure a continuous supply to the muscles.

Best Source of Amino Acids 

For fitness enthusiasts looking to increase their amino acid intake, there's good news! 

Amino acids are present in both supplements and whole foods. Although, maintaining a well balanced diet can provide a natural supply of the elements, supplementation ensures a guaranteed intake of the levels you need for performance and muscle recovery. 

Sources of whole foods: 

• Plant-derived - Tofu, lentils, quinoa, nuts, beans, and seeds

• Animal-derived - Eggs, beef, fish, chicken, and dairy products.  

Supplement options: 

• Whey protein - A full-set protein source consisting of every single essential amino acid you would need. 

• BCAA powders - Faster absorption, which is critical for intra- and after workout recovery. 

• EAA supplements - Provides all the essential amino acids and is especially beneficial for people having some or the other form of dietary restrictions. 

For best outcome, take 30-40 grams of protein in every meal as this would help with a steady flow of amino acids throughout the day. 

With the focus shifting to health-first fitness routines, talks around amino acids are coming to the surface - all for good reasons. They are the building blocks of endurance muscle growth and recovery. So irrespective of whether you are a weightlifter or someone who just wants to improve their overall health, managing your amino acid intake can lead to expedited progress and long term results.