As a trainer, you've likely encountered the buzz around amino acid supplementation, particularly from serious lifters using BCAAs (branched chain amino acids) for post-workout muscle development. But now, evidence suggests that amino acid supplements, not just protein supplements, could support weight loss. It's crucial to stay updated on the latest trends and science surrounding health and fitness to provide the best guidance to your clients. Here's what you need to know if your clients inquire about taking amino acid supplements.
Understanding Amino Acids
Amino acids are small molecules that link together to form larger protein molecules, often called the building blocks of proteins. The human body requires 20 amino acids to grow and function properly. Eleven of these can be metabolized by the body, while the remaining nine must be obtained through diet. These nine are the essential amino acids (EAAs):
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
All animal products, such as meat, poultry, fish, dairy, and eggs, contain essential amino acids. To ensure adequate EAA intake on a plant-based diet, it's important to consume a variety of foods that contain some of the nine, including whole grains, legumes, vegetables, seeds, and nuts. Soy, quinoa, and buckwheat are the only plants that contain all EAAs and make a complete protein.
Amino acids play a number of important roles in the body and for good health, not least of which is in the building and maintenance of proteins and muscle tissue. Other reasons we need these molecules in our diets include:
- Synthesizing hormones
- Synthesizing neurotransmitters
- Regulating immune function
- Producing and regulating energy
- Building structural proteins for connective tissue in joints and skin
- Absorbing essential minerals
- Regulating blood sugar
- Protecting nerve cells
For most people, obtaining enough amino acids through diet is not difficult. However, many opt to supplement with protein or specific amino acids, available as single amino acid supplements or in groups like EAAs.
Read also: Explore solutions for essential amino acid deficiency
How Amino Acids May Aid Weight Loss
Numerous studies have explored the potential of amino acid supplementation to support muscle development and weight loss. The mechanisms behind this are complex, but several possibilities exist:
Boosting Exercise Performance
Amino acid supplementation may enhance weight loss by improving exercise performance. These supplements can boost energy levels, reduce fatigue, and accelerate recovery times, enabling individuals to maximize their workouts, burn more calories, and ultimately lose weight.
Research provides some support for this idea. A study involving 16 athletes found that amino acid supplementation improved strength training performance, enhanced post-workout recovery, and reduced muscle soreness.
Increasing Fat Burning
Some studies suggest that amino acid supplementation may increase fat burning, which can lead to greater weight loss. One study showed that daily amino acid supplementation decreased the percentage of body fat in men already heavily involved in strength training, compared to those who used whey protein or sports drinks after workouts.
However, other studies have yielded mixed results, highlighting the need for further research to determine whether amino acid supplementation truly promotes fat loss or if other factors are involved.
Read also: The role of alpha-keto acids in metabolism.
Promoting Muscle Building
The potential of amino acid supplements to increase fat burn may be linked to muscle growth. Increased muscle mass can enhance fat loss and calorie burning. Muscle tissue is more energy-intensive than fat tissue, so building muscle can rev up metabolism and increase calorie expenditure.
Amino acid supplementation, particularly with BCAAs (branched-chain amino acids), may aid in muscle building. Of the nine essential amino acids, three have branched chains: isoleucine, leucine, and valine. Leucine may be the most important for muscle growth.
Evidence suggests that these three amino acids play a significant role in muscle building, explaining the popularity of BCAA supplements in weight rooms. Studies have shown that these amino acids may improve muscle development by activating specific enzymes after a workout. Researchers have also demonstrated that BCAAs can help maintain muscle mass even during calorie restriction, making these supplements potentially beneficial in weight loss programs.
Stimulating Growth Hormone
Somatotropin (STH), or growth hormone, is produced primarily during sleep. It stimulates protein synthesis from amino acids and the oxidation of fat. Increasing growth hormone levels can promote fat burning and weight loss, but direct supplementation or injection is not the only option. Supplementing with amino acids that stimulate STH secretion may be a viable alternative.
Methionine (an essential amino acid) and arginine and glutamine (non-essential amino acids) may stimulate STH secretion and promote weight loss. Some evidence suggests that taking these amino acid supplements on an empty stomach before bed can increase STH secretion and fat loss.
Read also: Facial Toner with Hyaluronic Acid
Blocking Fat Storage with Glutamine
Glutamine may offer another avenue for weight loss. It can be converted to glucose, the body's primary energy source, without affecting the hormones that stimulate fat storage.
This means that glutamine can provide energy without prompting the body to store excess energy as fat. It may also reduce cravings for sugary foods and alcohol, which contribute to fat accumulation. Additional benefits of glutamine may include supporting gut health and immune function during periods of stress.
L-glutamine, the most abundant amino acid in the body, benefits the immune system and aids in protein synthesis. While bodybuilders once used glutamine supplementation to build muscle mass and enhance muscle recovery, this application has since been proven ineffective.
Amino Acid Injections for Weight Loss
Some weight loss clinics offer lipotropic injections, which typically contain a mix of amino acids, minerals, and vitamins (such as Vitamin B12, Vitamin B6, BCAAs, Phentermine, Methionine, Choline, and Inositol), along with diet and exercise, to promote fat burning and weight loss.
While lipotropic injections are not regulated like prescription drugs, consulting a doctor before trying them is essential. The effectiveness of these injections has not been proven, and excessive amounts of certain ingredients may interfere with other medications or cause side effects like fatigue, constipation, diarrhea, and increased heart rate.
The Limitations of BCAAs: Supplementing with EAAs
While research strongly supports the role of BCAAs in muscle development, and BCAA supplements are popular among weightlifters, evidence suggests that these three amino acids alone are insufficient. All nine essential amino acids are needed to build muscle effectively to support weight loss.
A 2017 study found that BCAA supplementation improved muscle growth after strength training workouts but had limitations. The researchers concluded that supplementing with all essential amino acids, not just BCAAs, is the best way to maximize gains in muscle tissue after exercise.
Therefore, if you want to supplement with amino acids, opt for a product that includes all EAAs, possibly with added BCAAs, especially leucine.
Potential Side Effects of Amino Acid Supplementation
While increasing amino acid consumption via BCAA supplements may not pose significant risks, potential side effects should be considered:
- Nausea
- Abdominal pain
- Vomiting
- Diarrhea
- Headache
- Interference with certain medications
- Interference with blood glucose levels
The Case for Reducing BCAAs
Emerging evidence suggests that a diet restricting BCAAs may improve weight loss. Researchers at the University of Wisconsin found that a diet lower in BCAAs improved symptoms in mice with metabolic syndrome, a condition characterized by high blood sugar, high cholesterol, and excessive abdominal fat. The diet with fewer BCAAs helped the mice get leaner and regulate blood sugar.
However, this study was conducted on lab mice, and results may not directly translate to humans. Additionally, the mice were obese, suggesting that the use of BCAAs in this way may only apply to people who are obese or have metabolic syndrome.
Talking with Clients About Amino Acid Supplements
When advising clients about amino acid supplements for weight loss, it's important to consider that there are no serious risks associated with supplementing amino acids when sticking to the recommended dosage. However, individual health conditions may make these supplements unsuitable for some individuals. Always advise clients to consult with their doctors before starting any new supplement.
Amino Acids: A Deeper Dive
Amino acids are organic compounds comprised of carbon, hydrogen, oxygen, and nitrogen. They serve as the building blocks of proteins, which are essential for various bodily functions, including tissue repair, cell growth, and nutrient absorption.
Essential vs. Non-Essential Amino Acids
There are 20 amino acids, categorized as either essential or non-essential. Essential amino acids cannot be produced by the body and must be obtained through diet. Non-essential amino acids can be synthesized by the body.
- Essential Amino Acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
- Non-Essential Amino Acids: Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrosine.
In certain situations, such as illness, stress, or pregnancy, some non-essential amino acids may become conditionally essential, requiring intake through food or supplements.
How Amino Acids Work
Amino acids connect to form chains, creating proteins. These proteins have diverse roles in the body, including:
- Building muscle: Muscles are primarily made of protein, which amino acids help build.
- Growing and repairing tissue: Amino acids like leucine and methionine are used to grow and repair tissues, essential for healing wounds and injuries.
- Making hormones: Amino acids help make many hormones. For example, phenylalanine is needed to produce the hormones epinephrine and norepinephrine. Other amino acids play a role in making thyroid and growth hormones.
- Boosting the immune system: Amino acids are an important nutrient for immune cells. Theyâre needed for these cells to work properly.
- Making brain chemicals: Certain amino acids, such as tryptophan and phenylalanine, are used to make important chemicals in the brain, called neurotransmitters. These include dopamine and serotonin, which can affect your mood, sleep, and appetite.
- Providing energy: Although your body prefers to burn carbohydrates or fat for energy, it can use protein as needed. After breaking down protein, the amino acids supply energy.
- Supporting the digestive system: Amino acids help keep your digestive system running. They fuel the membrane that lines the small intestine and help your gut make key proteins and chemicals.
Amino Acids and Weight Loss: The Evidence
Research suggests that amino acids may aid weight loss by decreasing hunger and preserving lean muscle mass. Proteins help you stay fuller for longer than other nutrients, such as carbs or fat, so you eat less. Amino acids also help you build and maintain muscles. Muscle tissue burns more calories than body fat, so you use more energy even when youâre at rest. This may lead to weight loss.
However, it's not clear whether taking an amino acid supplement will definitively result in weight loss. Studies on amino acid supplements and weight loss have produced mixed results.
Food Sources of Amino Acids
Many foods are rich in amino acids, making it generally easy to meet daily requirements.
- Animal Sources: Foods from animal protein sources are considered "complete" proteins because they contain all the amino acids. Examples include eggs, poultry, cottage cheese, and seafood. Studies suggest that the amino acids provided by eggs are better utilized by your body than other sources such as casein or soy. Poultry has high amounts of tryptophan, an amino acid the body uses to make the B vitamin called niacin, which is necessary for digestion, healthy skin, and nerves. Tryptophan also helps produce serotonin, which affects your mood and can contribute to feelings of happiness and relaxation. One 100-gram serving of cottage cheese provides about 25% of your daily requirements for protein and contains significant quantities of several amino acids, including threonine and tryptophan. Most types of fish contain essential amino acids and other important micronutrients. Salmon is high in amino acids and Omega 3s (important fatty acids that support heart and other health).
- Plant Sources: Plant foods also contain protein, but most are "incomplete" proteins, meaning they may be missing one or more essential amino acids. However, you can still get all the amino acids you need by eating a variety of plant foods. Examples include mushrooms, legumes and beans, quinoa, and soybeans. Mushrooms contain a total of 17 amino acids, including all of the essential ones. One study showed that supplementing a cereal diet with mushroom would help overcome lysine deficiency. Legumes are a great source of high-quality protein â 20%-45% of their protein is rich in the amino acid lysine. Peas and beans contain 17%-20% high-quality protein, while lupins and soybeans contain 38%-45%. Soybeans are one of the few plant foods that provide complete proteins containing all the amino acids. Quinoa is a nutritious grain and is also a complete protein. In addition to being a good source of fiber, it contains all nine essential amino acids that your body needs from food. It also has a higher amount of lysine than wheat or rice, making it a better source of these amino acids than other grains.
Benefits of Amino Acid Supplements
While you usually get all the essential amino acids you need from food, some people take extra amino acids in supplements for health benefits. The FDA hasnât approved amino acid supplements, so always talk to your health care provider before you take a new supplement. Research suggests that certain amino acid supplements may help:
- Boost mood: Your body uses tryptophan, an essential amino acid, to make serotonin. One review showed that taking 0.14 to 3 grams of tryptophan with food a day can improve mood, although scientists noted that more research is needed.
- Improve sleep: The amino acid glycine acts as a neurotransmitter, or brain chemical. Studies done on rats suggest that glycine supplements may lower body temperature and increase serotonin, both of which improve sleep. Other research shows that tryptophan may help you fall asleep faster and sleep more soundly.
- Improve exercise performance and recovery: Three amino acids called branched-chain amino acids (leucine, isoleucine, and valine) can reduce muscle damage and act as an energy source during exercise. This, in turn, may help exercise feel easier, increase endurance, and help you recover faster after a workout.
- Speed wound healing: Two non-essential amino acids, arginine and glutamine, may help cells multiply and repair wounds. A study showed that taking arginine and glutamine supplements increased markers of wound healing.
Potential Side Effects of Amino Acid Supplements
Taking an amino acid supplement can lead to side effects. It can depend on which amino acid you get too much of, but common side effects include:Nausea and vomiting, Diarrhea, Cramps, Bloating, Dehydration. In rare cases, too much of a supplement containing the branched-chain amino acids (BCAAs) valine, leucine, and isoleucine may cause more serious side effects, such as kidney problems or metabolic issues.
Amino Acid Deficiency
Protein deficiency can affect anyone who doesnât get enough amino acids in the diet. Essential amino acids are necessary for many aspects of health, and a deficiency can cause a long list of serious side effects and symptoms. Consuming high amounts of protein from protein-rich food sources is unlikely to cause any negative side effects.
Ideal Candidates for Amino Acid Treatments
Ideal candidates include athletes and fitness enthusiasts who are seeking to improve muscle recovery, boost performance, and optimize their overall physical condition. Another group that may benefit from amino acid treatments is those dealing with chronic health conditions. Those who are looking to manage their weight may also find amino acid treatments beneficial. Additionally, people facing mental health challenges may consider essential amino acid supplement treatments. Some amino acids are precursors to neurotransmitters that regulate mood, such as serotonin and dopamine.
The Amino Acid Treatment Process
This initial consultation with a healthcare professional is crucial, as it allows for a comprehensive understanding of the personâs medical history, dietary habits, and specific health concerns. Once the assessment is completed, the healthcare provider can recommend appropriate essential amino acid supplements tailored to the personâs needs. This may involve specific amino acid supplements, which can be taken in various forms, including powders, capsules, or liquid formulas.
The treatment process often includes regular follow-up appointments to monitor progress and make any necessary adjustments to the regimen. During these follow-ups, the healthcare professional may assess the personâs response to the amino acids, discuss any changes in symptoms, and evaluate overall health improvements. In addition to supplementation, the amino acid treatment process frequently incorporates dietary recommendations. The healthcare professional may suggest incorporating foods like lean meats, dairy, legumes, nuts, and seeds, which are naturally high in amino acids.