AMini -acid supplements have risen more popular in recent years. Social media influencers with promises that they will build up muscles, will improve athletic performance, promote weight loss, increase metabolism and improve the mental focus. But they are not good for everyone. This is what about the trendy supplements.
What are amino acids?
Amino acids are the building blocks of proteins, and there are one total of 20. Nine essential amino acids – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine – are only available through foods or supplements. “You can’t store amino acids in your body, so if you have a diet that is unhealthy, you don’t get all the amino acids that your body needs” Spot!
There are also 11 non-essential amino acids alanine, arginine, asparagine, asparagine, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine that can be produced by your body. Although every amino acid plays a specific role in the body, they are involved as a group in almost every biological process, including Building and maintaining muscles” Help with wound healing” Regulation of hormones And immune functionAnd produce energy.
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Because they do so many different things, “you need a good circulating pool of this floating around in your body,” says Wendy Bazilian, an expert in the field 1,000 awake minutes Podcast. “You want them in your system so that they are available when you need them.”
Who could benefit from a supplement?
If you consume a healthy, balanced diet and do not do much intense exercise, you can get enough of food amino acids. But other people can benefit from taking supplements. These include older adults who want to maintain muscle mass and function and prevent sarcopenia, an age -related condition characterized by a loss of muscle mass and strength, says Leslie Bonci, a sports dietician and owner of active food advice in Pittsburgh. Research has found that taking an amino acid supplement for eight weeks enriched with leucine led to increased muscle mass, strength and function in older adults with sarcopenia.
Athletes and other people who are very physically active can also benefit from taking amino acid supplements to promote muscle maintenance and recovery after exercise. This category includes what Lindsay Malone, a registered dietitian at the Western Reserve University School of Medicine, calls “invisible athletes”: people with physically demanding jobs such as delivery people, construction workers, utility workers and camera operators. “Taking essential amino acids regularly helps your body to replace old or damaged muscles so that your muscles keep working well,” she says.
Research has discovered that taking amino acids with branched chains [BCAAs]—Anut Leucine, Isoleucine and Valine – can do muscle damage and hurt after resistance training among athletes. It has also been shown that BCAAs Reduce the assessments of people of their observed effort (how difficult it feels like they exercise), which can help people practice longer and harder.
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People who consume limited calories (because they try to lose weight) or who follow a vegan or vegetarian diet can also benefit from taking amino acid supplements, says Bonci. They cannot consume enough proteins, which means that taking a supplement with essential amino acids could protect their muscles.
Regardless of the dietary habits or age, there are also some evidence that amino acid supplements can help people recover from surgery or an injury, says Bazilian. In these cases she explains: ‘You need more from the building blocks [of protein] To help you recover. ” Research Has discovered that people who took amino acid supplements after the operation had fewer medical complications during recovery, including infections of surgical place than those who have not taken these supplements.
The best way to take them
If you are interested in taking an amino acid supplement, it is always a good idea to first talk to your doctor about it to ensure that it is safe for you. “If you have diabetes or liver disease, you shouldn’t take them,” says Salge Blake.
If you decide to move forward, Bazilian recommends looking for a formula that contains all essential amino acids or at least the BCAAs. Choose products that have undergone tests and certification from third parties by an organization such as NSF, informed choice or BSCG, Bonci adds. “That means that it has been tested in a facility to ensure that it contains no impurities,” and that it contains the ingredients and potential it claims.
Amino acid supplements come in many different forms, including powders, capsules, liquids and gummies. Before you get one Digestive system, says Bazilian, and “skips people with artificial sweeteners or other unnecessary ingredients.” Take it with food – ideal, something with proteins, carbohydrates and fat – to reduce the risk of gastrointestinal need.
Make sure you retain the right perspective about how these supplements can fit into your life. “It is important for people to understand that this is not a replacement for proteins,” says Bonci. “They can offer a false sense of safety if you think you can eat as nonsense as long as you use an amino acid supplement.” Amino acid supplements are intended as a supplement to a healthy diet – cannot be replaced.
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