Amino acids

What are amino acids?

Amino acids are the components that make up dietary proteins. When protein is digested in the body, it is broken down into free amino acids and molecules consisting of 2 to 3 amino acids called di- and tripeptides. Your body uses dietary amino acids to build endogenous proteins, which include the contractile protein of muscle tissue. There are about 20 amino acids found in the diet, which are divided into non-essential amino acids that the body can produce on its own and essential amino acids that the body cannot produce and therefore must be supplied through the diet. In addition to these naturally occurring amino acids in the diet, there are a number of other amino acids such as beta alanine, citrulline, HMB and D-aspartic acid, which are available in the form of supplements, and have specific effects in the human body, which include increasing nitric oxide production for a stronger pump, delaying muscle fatigue and increasing the body's testosterone levels.

What different amino acids are available in the form of supplements?

In the "Single" category you will find isolated free amino acids, such as arginine, taurine, tyrosine, carnitine, leucine and lysine, which have certain desirable effects when taken in isolation, while the "Complex" amino acids category includes products with a complete or at least more extensive amino acid profile. In the "EAAs" section, you will find products that primarily or exclusively contain the essential amino acids that must be supplied to the body through food because it cannot produce them itself.

In the categories "BCAAs" you will find products containing branched chain amino acids (BCAAs). BCAAs stimulate protein synthesis, have an anti-catabolic effect and promote recovery after training by replacing the branched-chain amino acids consumed during training in the muscles. Another amino acid that accelerates and promotes regeneration is glutamine, to which a separate section has been dedicated due to the numerous products and different dosage forms.

In addition to the naturally occurring amino acids in food, there are also some non-food amino acids available that have special effects:

• Beta Alanine increases the body's levels of the acid buffer carnosine and can thereby delay muscle fatigue.
• Citrulline stimulates nitric oxide production and thereby promotes a stronger pump and better blood flow to the muscles.
• D-aspartic acid (DAA) increases the body's production of testosterone.
• HMB stimulates protein synthesis and has a pronounced anabolic effect.

What are the main benefits of amino acids available in the form of supplements?

• Supply of important building blocks for the development of muscle tissue
• Stimulation of protein synthesis
• Support and acceleration of muscle recovery
• Additional effects such as increasing pump, delaying fatigue and increasing testosterone production due to special amino acids.

How do amino acids work?

The amino acid is the basic building block of every protein body or protein. Correctly designated, they are aminocarboxylic acids that contain an amino group (-NH2) and a carboxyl group (-COOH).

Amino acids have a common basic structure, different amino acids differ only by their carboxyl group (R). Amino acids have recently been increasingly promoted as a safe and effective means of performance enhancement and an alternative to anabolic steroids. Even though their effect cannot be compared to the megadoses of anabolic steroids, they enable the athlete to make permanent progress in a natural way.

In contrast to protein concentrates, amino acids in isolated form are not primarily used as bulking agents, but are thought to have pharmacological and performance-enhancing effects, such as increasing growth hormone synthesis (arginine and ornithine), influencing psychological processes or increasing growth hormone release (tryptophan). Above all, the branched-chain amino acids isoleucine, leucine and valine are said to make an important contribution to a reduction in catabolic processes, which are mainly caused by intensive physical stress.

Amino acid preparations are manufactured by breaking down a starting protein into its amino acid building blocks by a hydrolysis process (predigestion process). A distinction is made between three types of hydrolysis processes that can have a decisive influence on the final result: acid, base and enzymatic cleavage.

In acid cleavage, hydrolysis is achieved with the aid of aggressive acids. The disadvantage here is that some of the amino acids are already destroyed during the manufacturing process. During the process, parts of the sulfur-containing amino acids are oxidized, with asparagine and glutamine being converted into aspartic and glutamic acid. During basic protein cleavage, amino acids are partially converted to the D form or completely destroyed.

An alternative is enzymatic hydrolysis, in which the breakdown takes place with the aid of digestive enzymes, so that no damage is done to the amino acids. Amino acids obtained in this way are more expensive, but of higher quality and more effective. They are definitely preferable to the other two methods.

As with protein concentrates and protein hydrolysates, the starting product is also important for the quality grade. Whey protein (lactalbumin) is the highest quality, along with egg albumin and casein (milk protein). However, preparations made from plasma protein or collagen protein are not recommended, as absolutely inferior slaughterhouse waste or tendons from slaughtered animals are often used in the manufacturing process.

* essential for the infant

However, of the more than 200 amino acids known, humans can form all the proteins they need from only 22 amino acids. A distinction is made between essential and non-essential amino acids. The essential amino acids cannot be produced by the body itself and must therefore be ingested daily with food. The semi-essential amino acids, on the other hand, cannot be produced by the body in sufficient quantities under certain metabolic conditions. The remaining non-essential amino acids can be synthesized by the body from the other (essential) amino acids.

In nature, they exist almost exclusively in the L form and all have the same basic structure. R is the residual group in which the amino acids differ. The amino group can act as a base, the carboxyl group as an acid. Thus, in natura, α-amino acids are present in ionized form. In water they are therefore usually well soluble, whereas in most nonpolar solvents

According to the acidity of the side chain:

• acid side chain
• basic side chain
• neutral side chain

By polarity of the side chain:

• nonpolar side chain
• uncharged polar side chain
• charged polar side chain

The most important amino acids at a glance:

Arginine

Effect

The effect includes that it improves blood flow to the muscles, which in turn provides a more intense pump during exercise. The result is that more nutrients are transported into the muscle cells. Scientific studies have shown that arginine is particularly useful in hypertension and insulin resistance. A recent study shows that arginine can improve strength performance during exercise. Arginine is the main ingredient in most nitrogen (NO) pump products.

Function

In the body, arginine is converted into nitric oxide. Nitric oxide is in turn a substance that leads to the dilation of blood vessels. Furthermore, stock oxide is involved in the transmission of nerve impulses and can even promote muscle growth. Arginine also promotes the release of insulin & growth hormone.

Dosage

Generally speaking, 3-5g in the form of L-arginine or arginine alpha-ketogluterate (AAKG) 2-3x per day on an empty stomach is sufficient. One of the intakes should take place 30 - 60min before training.

BCAA (Branched Chain Amino Acids: Leucine, Isoleucine, Valine)

Effect

The 3 branched chain amino acids (BCAA) are leucine, isoleucine and valine. The importance of these amino acids in bodybuilding has been known for decades. BCAA's are among the most important amino acids for building, as well as maintaining and repairing muscle cells. They have also been shown to have muscle protein and muscle glycogen sparing effects. They also have a positive effect on fat burning and the immune system.

Function

These 3 amino acids act synergically (i.e. One amino acid promotes the action of the other) and should therefore be taken together. Leucine is the most important amino acid in this group because it acts like the spark for muscle growth. The other two amino acids provide the building blocks once the process gets rolling. Since the branched-chain amino acids also spare glutamine, they have an indirect effect on the immune system.

Dosage

BCAA's should be taken on an empty stomach. Best taken in the morning before breakfast, before workout & after workout 5gr each of Leucine, 2.5gr Isoleucine & 2.5gr Valine.

Carnitine

Effect

Carnitine is primarily known for its role in fat metabolism. However, new research has shown that it can also protect muscle cells from degradation. At the same time, it has a positive effect on thinking performance and testosterone levels. Furthermore, it can improve the effect of testosterone within the muscle cell.

Function

Carnitine is an amino acid-like and vitamin-like substance made from the amino acids lysine & methionine and vitamins C & B6 and iron. It supports fat burning by enhancing the transport of fatty acids to the mitochondria (the power plants in the body) where the fats are oxidized. It is also believed that carnitine can increase blood flow to the muscles, which improves oxygen transport and reduces muscle fatigue and damage to muscle cells. Other studies have shown that carnitine can increase the number of testosterone receptors. Since testosterone is of great importance for muscle growth, it can be assumed that the increased number of testosterone receptors improves muscle growth. In the brain, the so-called acetyl- L- carnitine is mainly present, where it contributes to the improvement of thinking performance.

Dosage

One should take 2-4g of carnitine per day as L-carnitine or acetyl-L-carnitine on an empty stomach. This should be divided into 2-3 units.

Carnosine

Effect

Carnosine has a positive effect on both muscle strength and endurance. In addition, it promotes muscle volume and acts as an antioxidant. In this way, it can both promote muscle growth and reduce muscle damage caused by intense training.

Function

Carnosine consists of 2 amino acids (histidine & beta alanine), which is why it is also called beta alanine- LHistidine. It improves both muscle strength and endurance by neutralizing the lactic acid produced during exercise. It also comes similar to creatine, an increase in muscle volume. Furthermore, it is an antioxidant, so it can minimize damage to muscle cells caused by training.

Dosage

1-1.5g twice a day. A dosage is best before training.

Citrulline

Effect

This amino acid is converted to arginine in the body and can improve nitric oxide (NO) and growth hormone production. Citrulline enables longer workouts by delaying the onset of fatigue.

Function

Citrulline is converted into arginine relatively quickly in the body. In this way, more arginine is available for nitric oxide production and the release of growth hormone. Furthermore, citrulline is also involved in the removal of ammonia from the body. Ammonia is a harmful waste product of amino acid metabolism that must be disposed of quickly, otherwise it can negatively affect thinking performance. Citrulline malate is the common form of this amino acid. This combination can also neutralize the lactate (lactic acid) produced during exercise. In this way, the exhaustion during training is delayed.

Dosage

You can take 3g of citrulline 2 times a day on an empty stomach. On training days you should take one dose 30- 60min before training, the second at the end of training.

Glutamine

Effect

Glutamine is popular among bodybuilders because it supports recovery after training, muscle growth and the immune system. In addition, it has numerous other functions in metabolism that is beneficial for athletes. It can also raise growth hormone levels, improve concentration, and possibly reduce cravings for sweets.

Function

Glutamine is the most abundant amino acid in the bloodstream. Thanks to its functions in metabolism, it can prevent the breakdown of muscle protein. Furthermore, glutamine is used as a source of energy for the immune system. It can also promote the storage of glycogen (carbohydrates) in the muscles and improve muscle volume. It is also involved in the production of bicarbonate (substance that neutralizes acid). Glutamine is not one of the essential amino acids, because the body can synthesize it from other amino acids. However, the additional supply of glutamine can preserve the body's own glutamine reserves, which is of considerable importance, especially during intense exercise. If the glutamine store is attacked, there is a risk of impairment of the immune system and muscle breakdown.

Dosage

You can take up to 5-10gr two to four times a day on an empty stomach. Best taken after getting up, before & after workout and before going to bed,

Taurine

Effect

Taurine can support muscle contraction, which allows one to develop more strength during exercise. This effect also applies to the heart muscles, which is why it is possible that taurine can promote both endurance and strength performance. Taurine can also be used as a transport molecule, as it is able to get more fluid into the muscle cells. This can positively influence muscle growth and performance. In addition, taurine provides the muscles with a certain protection against aggressive substances.

Function

Taurine is a breakdown product of cysteine (an amino acid), but is not directly an amino acid. It is synthesized naturally in the body and is involved in both muscle and brain metabolism. Furthermore, it also has a function in the metabolism of fatty acids. Physical exertion causes a decrease in the level of taurine in the muscles, which is why some researchers believe that a targeted intake of taurine before and during exercise can improve endurance and strength performance. This view is partially supported by research reports.

Dosage

2-6g per day divided into 2 units, preferably in the morning and before training.

Tyrosine

Effect

To improve the intensity in training, you should take tyrosine in the morning. Tyrosine has a very good stimulating effect on the mind and the body and can improve the ability to concentrate as well as stimulate fat burning and reduce appetite. Furthermore, tyrosine enhances the effect of caffeine, as caffeine empties the body's tyrosine stores.

Function

In the metabolism, tyrosine is converted into the hormone norepinephrine in several steps. Norepinephrine is an important hormone and messenger in the nervous system. It increases alertness and metabolic rate, which in turn stimulates fat burning. Most fat burners try to mimic the action of norepinephrine in one way or another. The conversion of tyrosine to norepinephrine goes through the intermediate stage of the so-called dopamine, a substance that can improve attention and concentration during exercise.

Dosage

1-2g is best taken in the morning on an empty stomach. Or 1-2g before training, if you are tired and fatigued. Those who have trouble falling asleep should not use Tyrosine after 3pm in the afternoon.

Tryptophan

Effect

Tryptophan is a vital amino acid, i.e. essential!!!

As a serotonin precursor, tryptophan can lead to inner balance, better sleep and the reduction of depression and anxiety. Tryptophan also improves recovery from stress (e.g. exercise) and other stress factors. It is also able to reduce headaches and cravings.

Function

L-tryptophan can be used as a natural sleep aid, anti-depressant. Very useful eg. when you lie in bed in the evening and is too excited and can not fall asleep, this amino acid provides a valuable contribution in the "shutdown" of the body....

Dosage

1-2gr on an empty stomach 60min before bedtime.