Total Amino Acids
Also known as: Amino Acids, Essential Amino Acids (EAAs), Non-Essential Amino Acids (NEAAs), Branched-Chain Amino Acids (BCAAs), Total Amino Acids
Overview
Amino acids are organic compounds featuring amino and carboxyl functional groups, essential for protein synthesis and various physiological roles. They are categorized into essential amino acids, which must be ingested through food, and non-essential amino acids, which the body can synthesize. Total amino acids are primarily sourced from protein-rich foods, including meats, fish, eggs, legumes, and grains. In dietary supplements, they are commonly used to support muscle growth, enhance recovery from exercise, and improve overall health. Significant research highlights their critical role in muscle protein synthesis (MPS), especially their efficacy in promoting muscle health and recovery post-exercise, with robust evidence supporting these benefits.
Benefits
The foremost benefit of total amino acids is their capacity to stimulate muscle protein synthesis, particularly attributed to essential amino acids like leucine, known for its strong effect in this biochemical process. Supplementation has been shown to enhance muscle strength and functional ability, particularly in older adults, with studies indicating standardized mean differences (SMD) ranging from 0.21 to 0.27 in strength gains. Furthermore, branched-chain amino acids (BCAAs) have been observed to mitigate muscle soreness and decrease creatine kinase levels post-exercise. Notably, elderly populations with undernutrition see pronounced positive effects from EAA supplementation. Overall, while moderate to small effect sizes are reported, ongoing standardized research remains vital to build on these findings.
How it works
Amino acids influence muscle protein synthesis predominantly through the activation of the mTOR signaling pathway, with leucine recognized as a pivotal trigger. By increasing mTOR activity, they facilitate muscle growth, repair, and maintenance. The oral bioavailability of amino acids is generally high, which varies among specific amino acids. This interaction underscores their integral role in enhancing physical performance and muscle health.
Side effects
Amino acid supplementation is largely regarded as safe for most individuals when adhering to recommended dosages. The most frequently reported side effects include gastrointestinal discomfort in over 5% of users and allergic reactions in 1-5%, although rarer adverse effects are less documented. Caution is advised for those on anticoagulant medications due to potential interactions. Individuals with kidney or liver diseases should seek medical advice before supplementation. Pregnant or breastfeeding women are also encouraged to consult their healthcare provider to minimize potential risks associated with amino acid intake.
Dosage
To effectively stimulate muscle protein synthesis, a minimum intake of 10-15 grams of essential amino acids is advisable, with 15-30 grams per serving being the optimal range. The maximum safe dosage can vary; thus, it is recommended not to exceed the Tolerable Upper Intake Level (UL) for specific amino acids. For timing of consumption, it is beneficial to take amino acids post-exercise or combined with meals to enhance their positive effects. Amino acids commonly come in liquid or powdered forms, and co-ingestion with carbohydrates is suggested to improve absorption. No specific co-factors are necessary for maximizing efficacy.
FAQs
When is the best time to take amino acids?
Amino acids are best taken post-exercise or with meals to enhance muscle protein synthesis.
Can amino acids replace a balanced diet?
No, while beneficial, amino acids should not replace a balanced diet rich in whole foods.
What results can I expect from supplementation?
Supplementing with amino acids can lead to improved muscle recovery and strength, especially in response to exercise.
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