Why experts say this underrated supplement is key to building muscle and strength
There are about as many performance supplements on the market as there are protein-packed foods in a WH editor’s fridge. (Hint: It’s a lot.) A biggie as of late? Amino acids, which are the building blocks of protein.
The 11 amino acids our bodies synthesize are called “nonessential,” but we need nine others (known as “essential”) to survive. These supps contain 'one or more of the essential amino acids your body doesn’t produce on its own,' says Adam Field, PhD, a lecturer in sport and exercise sciences at Manchester Metropolitan University. (BTW, they’re not the same as protein powders, says Kelly Jones, RD, a board-certified sports dietitian and founder of Kelly Jones Nutrition based in Newtown, Pennsylvania.)
Meet the experts: Adam Field, PhD, is a lecturer in sport and exercise sciences at Manchester Metropolitan University. Kelly Jones, RD, is a US-based board-certified sports dietitian and founder of Kelly Jones Nutrition based in Newtown, Pennsylvania. Dana White, RD, is a US-based registered dietitian and an athletic trainer who specialises in sports nutrition.
Not only are amino acid (AA) powders said to pack a serious punch when it comes to building and repairing muscle, but AAs are also integral to bone health, pH balance, and more.
Ahead, experts reveal which claims hold up, as well as who can actually benefit from adding this boost to their arsenal.
Benefits of amino acid supplements
Amino acid supplements help you create and maintain muscle
Many people consume amino acids to support growth in muscle mass and strength. But get this: 'They increase the quality of the muscle you build as opposed to just the [size of the] actual muscle itself,' says Field—meaning each individual muscle fiber tends to be stronger from taking AAs.
FYI, for muscle and workout perks, shop for a product containing the three branched-chain amino acids (BCAAs): leucine, valine, and isoleucine. BCAAs, particularly leucine, are especially useful when it comes to muscle growth, according to research in Nutrients.
They play a role in fixing muscle damage and soreness
Adequate intake of BCAAs facilitates muscle repair. Healing can take a few days, so having enough BCAAs to optimize muscle protein synthesis makes your muscles’ active recovery window more efficient—meaning you recover faster, says Jones.
The kicker: BCAAs are most effective when consumed with protein and carbs. BCAAs alone can’t help your body synthesize protein; they have to be consumed with the other essential amino acids to complete the job. Plus, muscles need carbs for repair because they provide energy for the process. Without a carb, an isolated AA 'is not going to have the most powerful benefit in recovery,' says Dana White, RD, a registered dietitian and an athletic trainer who specializes in sports nutrition based in Fairfield, Connecticut. (Try adding a BCAA powder to an electrolyte sports drink, like those from Skratch Labs, Liquid I.V., or Thorne.)
Who should take amino acids
Some experts, like Field, feel that 'anyone who wants to build muscle would benefit from taking them,' whether they’re a recreational exerciser or a total pro, as Field says. Jones, on the other hand, typically recommends taking them only if you’re engaging in endurance activities lasting two hours or longer.
Other situations that might make you a good candidate for an AA supplement: if you have dietary restrictions, such as eating plant-based, or you don’t consume adequate animal protein (which has all essential amino acids).
Regardless, if you're interested in taking AA supps, talk to your doctor first to make sure it's safe for you to take them.
Potential risks: Some negative side effects like muscle cramps, facial swelling, and bloating have been reported in relation to medication interactions, as well as for some people with existing health issues. Otherwise, AA supps are generally safe for everyday use, as long as you stick to the serving size.
The best amino acid supplements to try
Amino acid complexes are available in powder form, but many brands also offer oral capsules. Choose a product that is third-party tested to ensure the ingredient list is accurate. Look for an informed sports certification, such as NSF Certified for Sport, Jones says.
Amino Complex
Just mix one scoop of the NSF Certified for Sport powder with eight ounces of water daily to help promote muscle growth.
Essential Amino Acids
A blend of nine essential amino acids that's easily dissolved into water, this budget-friendly powder from Bulk will help to support your nutrition goals.
Branched-Chain Amino Acid Powder
The flavorless powder blends seamlessly into smoothies and shakes for a pre- or post-workout pick-me-up.
What's the difference between amino acid supplements and protein powder?
Unlike protein powders, which generally contain all of the essential amino acids and are comparable to what you would consume in a meal, AA powders offer aminos in isolated forms—with just one or a few. This means you can tailor your supplement intake to your specific goal (say, hypertrophy or a jolt of energy right before that bike race training workout).
Plus, consuming protein powder before or during an intense sweat sesh might also cause problems such as GI distress, since it can be too filling for some people doing long, intense workouts. In such cases, a BCAA powder may be more suitable.
Already have a protein powder that works for you? No need to add on an amino acid complex, since your powder has you covered.
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