How Do I Choose The Best Amino Acids For Muscle Growth?

Exploring the world of amino acids can be quite confusing. How do we know which ones are essential for muscle development and which ones should we use for endurance? Let’s examine amino acids for strength training and determine which ones have the most benefits. 

What are Amino Acids?

Our bodies synthesize proteins from amino acids and are essential to strength training since they promote muscle development. Twenty different amino acids are needed to make the proteins our bodies need to work properly. High-protein foods like dairy, eggs, and beef have the most important amino acids and stimulate muscle protein synthesis.

What are Conditional, Non-Essential, and Essential Amino Acids?

Conditional Amino Acids: Certain non-essential amino acids are classified as “conditionally essential” because under specific circumstances, like illness, stress, or intense physical activity, your body might not be able to produce enough of them. During these times, you get them from your diet or supplements.

Essential Amino Acids: These amino acids cannot be synthesized by the body and must be obtained through your diet. They are imperative for various bodily functions, including muscle repair and growth. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, and are part of the branched-chain amino acids (BCAAs) that are highly popular among athletes for their muscle-building benefits.

Non-Essential Amino Acids: These amino acids are labeled “non-essential” not because they aren’t important, but because our bodies produce them for us. They play vital roles in our metabolism and are necessary for maintaining good health and proper bodily functions. There are eleven non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

What are the Benefits of Amino Acid Supplementation?

After a hard strength training session, our muscles need time to heal and grow. This recuperation process relies on amino acids. They provide the body with everything it needs to heal injured muscle tissue and lessen pain. You can speed up the healing process and train more often and successfully by taking amino acids, especially BCAA supplements, before and after a workout.

Improves Your Mood

Amino acids do more than build muscle. Neurotransmitters are chemical messengers in the brain that control mood and brain function, and amino acids are the building blocks of neurotransmitters.  The amino acid tryptophan helps our bodies make serotonin, which helps us with happiness and well-being.

Improves Exercise Performance and Recovery

For fitness and bodybuilding, amino acids such as leucine, alanine, and proline are particularly beneficial. These amino acids help improve muscle recovery, increase endurance, and build muscle mass more effectively, especially when combined with other essential amino acids, carbohydrates, or whey protein powder.

Improves Wound Healing and Surgery

When we talk about muscle recovery, it’s somewhat similar to healing from a wound. Muscle growth involves micro-tears in the muscle that heal and make the muscle stronger. Arginine can increase blood flow, enhance oxygen supply to the damaged area, speed healing, and reduce inflammation. Glutamine supports the immune system and is crucial for collagen production, vital for repairing and building muscle tissue.

Factors to Consider When Choosing Amino Acid Supplements

To select the best amino acids for muscle growth, focus on products that offer a blend of essential amino acids, particularly BCAAs (branched chain amino acid supplments) like leucine, isoleucine, and valine. These are critical for protein synthesis and muscle repair. Look for supplements that provide a balanced mix, along with other supportive amino acids like glutamine and arginine.

It’s also beneficial to choose supplements that can be taken at strategic times, such as before or after workouts, to maximize their effectiveness in muscle growth and recovery. For example, taking a supplement like CRUSH 15 to 20 minutes before a workout can enhance active recovery—even while you exercise, leading to less fatigue and better performance.

Quality of Supplements

It’s important to know the quality of the supplement you are using. Finding a premium amino acid supplement requires investigation as not all are made equal. Seek supplements produced by respectable manufacturers that have undergone purity and potency testing. That’s why the ROOT Brands test every ingredient before and after their mixing process to make sure users consume toxin-free, pure substances.

Dosage

Verify that the dosage of amino acids you are taking in can satisfy the demands of your body. Getting advice from a medical professional is always a smart idea to determine the right dosage for your particular requirements.

Price

Choosing an amino acid supplement requires careful thought to price. You don’t want to go too cheap, but you also don’t want to go broke. Seek out supplements that provide a good balance between price and quality. Moderately priced essential amino acid supplements are usually a good starting point.

Top Amino Acid Supplements for Optimized Health

Threonine: Supports the immune system, synthesis of proteins, and synthesis of collagen.

Leucine: Control blood sugar levels; muscle development and repair.

Isoleucine: Supports the immune system and muscle metabolism.

Histidine: Accelerate wound healing, digestive health, and growth.

Cysteine: Collagen synthesis, protein synthesis, immune system support.

Methionine: Metabolism, detoxification, antioxidant function.

Phenylalanine: Control moods, cognitive ability, analgesic.

Tryptophan: Serotonin synthesis, control of sleep, mood control.

Valine: Energy production, muscle growth, and repair.

 

The 9 essential amino acids include the only 3 branched-chain amino acids: 

 Essential Amino Acids (EAAs)

1. Lysine

2. Methionine

3. Phenylalanine

4. Threonine

5. Tryptophan

6. Histidine

 Branched-Chain Amino Acids (BCAAs)

7. Leucine

8.  Isoleucine

9. Valine

 

C. Arginine:

Beneficial for muscle growth as it improves nutrient delivery and oxygen supply to muscles during workouts. Arginine also stimulates the release of growth hormone, supports the immune system, and aids in the healing of wounds.

D. Glutamine:

During intense exercise or stress, glutamine levels can become depleted, which might impair recovery and immune response. Supplementing with glutamine is thought to help restore these levels, promoting better recovery and protecting muscle tissue from breakdown.

E. Carnitine:

Beneficial for endurance and performance as it enhances the body’s ability to use fat as fuel, preserving glycogen stores in the muscles. Carnitine also supports the reduction of muscle soreness and improves recovery processes.

F. Others (Citrulline, Taurine)

Citrulline: Prized for its ability to boost nitric oxide production, similar to arginine, but it is more effective in doing so. It helps improve blood flow, leading to increased nutrient delivery and better ammonia clearance during exercise.

Taurine: Essential for cardiovascular function, development of the central nervous system, and maintaining electrolyte balance. It is also known to aid in muscle contraction and the antioxidant defenses of the body.

How to Incorporate Amino Acid Supplements Into Your Routine

People who are working on endurance or strength training could benefit from taking a high-quality essential amino acid supplement before, during, or after training. CRUSH by The Roots Brands is designed for folks who have an active lifestyle and want help with appetite suppression and increased fat burning.

Timing of Supplementation

Your body degrades protein during training that might result in a negative protein balance. Anabolic (muscle-building) response to exercise can be increased by taking essential amino acids before you exercise, according to recent studies.

Mixing and Consumption Methods

If calorie intake worries you, mix powdered amino acid supplements with ordinary water; if not, mix them with fruit juice. A sugar spike from the fruit juice may help your muscles absorb the BCAAs more effectively. 

Potential Interactions with Other Supplements or Medications

Practically any supplement can interact with medications or be dangerous for people with certain medical issues. It’s best to talk to your doctor about the supplements and prescription drugs you use before adding amino acids to your regular routine.

Monitoring and Adjusting Dosage as Needed

Start with the recommended dosage and monitor your progress. While most amino acid supplements are safe when taken in the recommended amounts, excessive consumption may disrupt protein metabolism.

What is Muscle Protein Synthesis?

Producing muscle protein and increasing muscle mass is the metabolic process known as muscular protein synthesis. It functions in contrast to the breakdown of muscle proteins that quickens the loss of muscle mass brought on by age-related weakness or inactivity.

Potential Side Effects and Risks of Amino Acid Supplementation

If you take amino acid supplements, you may run the risk of taking too much of any particular one, which could have adverse effects. Some possible issues are:

• Drop in blood pressure

• Abdominal pain

• Diarrhea

• Gastrointestinal distress

• Increased risk of gout

• Kidneys may be working harder

Conclusion

Choosing the best amino acids for muscle growth involves understanding the different types and their roles in the body. By carefully selecting the right amino acids to complement your fitness goals, you can optimize your nutritional intake to support not just muscle growth, but also your overall health and well-being. Remember, while supplements can help, they should always be paired with a balanced diet and a healthy lifestyle to achieve the best results.