Supplementation / Amino Acid
BREAKING THE CHAINS: UNLEASH GROWTH WITH AMINO ACIDS
You’ve heard the whole “proteins are the building blocks of muscle” thing a thousand times… but what makes protein work so well? How does that chicken breast, that protein shake, that glass of milk go from food to muscle? Simple: the protein these foods provide breaks down into more easier-to-use parts called amino acids – the building blocks of proteins. Since amino acids are involved in tons of biological reactions and metabolic functions – especially protein synthesis regulation and muscle tissue growth & repair – it makes good sense to have a well-rounded amino acid pool from which your muscle can draw the tools it needs to get bigger and stronger. So finish that protein shake and read on.
Basically, it’s during every intense training session that muscles are torn to shreds, creating a substantial rise in the breakdown of amino acids within the body. Feeding your gut with amino acids, however, make those training sessions worth it; as they are metabolized, these little guys enter the bloodstream and travel to the places you need them most: exercised muscles. There, amino acids can help repair the damage and support lean muscle mass.
There are 23 different amino acids that combine together to form the various kinds of “strings” or “chains” that comprise proteins. We could probably write a book on each one of these – in fact, some big-time researchers have – but neither of us have enough time to check out a stack of hardcovers from the library. Here’s the quick-n’-dirty on 7 of the most well-known amino acids out there:
BCAAs: Leucine, Isoleucine, & Valine
Three amino acids have been categorized as branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. BCAAs are the most valuable amino acids, which have highly anticatabolic (muscle-protecting) effects. BCAAs are also classified as essential, meaning that they must be supplied through the diet because the body cannot produce them on its own.
Dosing: Shoot for 1-5 grams throughout the day, taken in divided doses
Glutamine
The most abundant amino acid in the body, Glutamine serves as a building block for proteins and functions as the principle fuel source for the immune system. Although Glutamine is only a conditionally essential amino acid, it is arguably the most important of them all: accounting for at least 50% of your total amino acid pool, and almost all of it in muscle tissue, Glutamine plays an important role in post-workout recovery and cell volumization (flooding muscle cells with water, which gives you a bigger, better “pump” when you work out). And it’s also been shown to boost growth hormone release, providing the tools for improving muscle size and strength.
Dosing: Ingest 5-10 grams of Glutamine (from free-form Glutamine and/or Glutamine peptides) daily, in divided doses throughout the day.
Arginine
Arginine is an amino acid necessary for the production of Nitric Oxide, a multipurpose molecule that boosts vasodilation (opening of the blood vessels), allowing increased blood flow and additional transport of oxygen and nutrients to working muscle. As a powerful Nitric Oxide precursor, Arginine (in the form of L-Arginine and A-AKG) is commonly used for improved muscle strength. It also plays a role in growth hormone production, protein metabolism, and wound healing.
Dosing: Restock with a daily dose of at least 3-9 grams from either free-form Arginine or Arginine alpha-ketoglutarate (A-AKG).
Taurine
The second most abundant amino acid in muscle to Glutamine, Taurine helps regulate muscle contractions and works together with Creatine to increase cell hydration and thus pave the way for a higher rate of protein synthesis. Taurine, which is conditionally essential, can be produced under normal circumstances, but during intense exercise, stress, or illness, the body cannot produce an adequate amount. The most appealing aspect of Taurine is that a smaller dose is all you need.
Dosing: Consuming between 1 and 5 grams a day has been linked to several anabolic responses.
Alanine
Alanine is another amino acid highly concentrated in muscle that serves as an important source of energy for tissues. A primary transporter of nitrogen (protein) that is thus highly involved in protein synthesis and muscle construction, alanine is also used by the brain and central nervous system for energy. Also, alanine helps strengthen the immune system and is the primary glucogenic amino acid for the production of usable glucose from glycogen.
Dosing: 1 gram per day, taken in divided doses, should be all you need.
Perhaps the most appealing aspect of amino acids is that only a small dose is necessary to impart their benefits. In general, doses between 1 and 5 grams have been linked to increased insulin and growth hormone levels as well as other anabolic (muscle-supporting) responses. Of powder, pill, and liquid delivery methods, there is not stand-out form for getting them, so feel free to chose whichever one you like. Each can be taken with meals, in protein mixes, and around workout schedules. Structure a supplementation program that best fits your lifestyle.