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, known as di- and tripeptides. Your body uses the dietary amino acids to build endogenous proteins, including the contractile protein of muscle tissue. There are around 20 amino acids in food, which are divided into non-essential amino acids, which the body can produce itself, and essential amino acids, which the body cannot produce and which must therefore be supplied through food. In addition to these naturally occurring amino acids in food, 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 special effects in the human body, including increasing nitric oxide production for a stronger pump, delaying muscle fatigue and increasing the body's own 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" category includes amino acid products with a complete or at least more extensive amino acid profile. In the "EAAs" category you will find products that primarily or exclusively contain the essential amino acids that must be supplied to the body through food as it cannot produce them itself.

In the "BCAAs" category you will find products that contain branched-chain amino acids (BCAAs). BCAAs stimulate protein synthesis, have an anti-catabolic effect and promote regeneration after training by replacing the branched-chain amino acids used up in the muscles during training. 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 amino acids that occur naturally in food, some amino acids that do not occur in food are also available and have special effects:

• Beta alanine increases the body's own levels of the acid buffer carnosine and can therefore delay muscle fatigue.
• Citrulline stimulates nitric oxide production and thus promotes a stronger pump and better blood flow to the muscles.
• D-aspartic acid (DAA) increases the body's own testosterone production.
• 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 regeneration
• Additional effects such as increasing pump, delaying fatigue and increasing testosterone production through special amino acids

How do amino acids work?

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

The amino acids have a common basic structure, different amino acids differ only in 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 if their effect cannot be compared with 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 anabolic supplements, but are attributed pharmacological and performance-enhancing effects, such as increasing growth hormone synthesis (arginine and ornithine), influencing psychological processes or increasing growth hormone secretion (tryptophan). The branched-chain amino acids isoleucine, leucine and valine in particular are said to make an important contribution to reducing catabolic processes, which are primarily caused by intensive physical exertion.

Amino acid supplements are produced by breaking down a starting protein into its amino acid building blocks through a hydrolysis process (predigestion process). There are three types of hydrolysis processes that can have a decisive influence on the final result: acid, base and enzymatic hydrolysis.

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

An alternative is enzymatic hydrolysis, in which the breakdown takes place with the aid of digestive enzymes, whereby no damage is done to the amino acids. Although the amino acids obtained in this way are more expensive, they are 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 class. Whey protein (lactatalbumin) is of the highest quality alongside egg albumin and casein (milk protein). However, preparations made from plasma protein or collagen protein are not recommended, as the manufacturing process often uses absolutely inferior slaughterhouse waste or tendons from slaughtered animals.

* essential for the infant

Of the more than 200 known amino acids, humans can only form all the proteins they need from 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 taken in daily with food. Semi-essential amino acids, on the other hand, cannot be produced in sufficient quantities by the body 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 occur 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. In nature, the α-amino acids are present in ionized form. They are therefore usually highly soluble in water, but in most non-polar solvents

According to the acidity of the side chain:

• acidic side chain
• basic side chain
• Neutral side chain

By polarity of the side chain:

• non-polar side chain
• uncharged polar side chain
• Charged polar side chain

The most important amino acids at a glance:

Arginine

Effect

One of its effects is that it improves blood flow to the muscles, which in turn ensures a more intensive pump during training. The result is that more nutrients are transported into the muscle cells. Scientific studies have shown that arginine is particularly useful in cases of high blood pressure and insulin resistance. A recently published study shows that arginine can improve strength performance during training. Arginine is the main ingredient in most nitrogen (NO) pump products.

Function

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

Dosage

Generally speaking, 3-5g in the form of L-arginine or arginine alpha-ketogluterate (AAKG) 2-3 times a day on an empty stomach is sufficient. One of the doses should be taken 30 - 60 minutes 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. BCAAsare among the most important amino acids for building, maintaining and repairing muscle cells. They have also been shown to have a muscle protein and muscle glycogen-sparing effect. They also have a positive effect on fat burning and the immune system.

Function

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

Dosage

BCAAs should be taken on an empty stomach. Preferably in the morning before breakfast, before training & after training 5gr 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 breakdown. At the same time, it has a positive effect on mental performance and testosterone levels. It can also 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 as well as vitamins C & B6 and iron. It supports fat burning by improving the transport of fatty acids to the mitochondria (the power plants in the body) where the fats are oxidized. It is also thought that carnitine can increase blood flow to the muscles, which improves oxygen transport and reduces muscle fatigue and damage to muscle cells. Further 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 mental performance.

Dosage

You 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. It also promotes muscle volume and acts as an antioxidant. In this way, it can both promote muscle growth and reduce muscle damage caused by intensive training.

Function

Carnosine consists of 2 amino acids (histidine & beta alanine), which is why it is also known as beta alanine-l-histidine. It improves both muscle strength and endurance by neutralizing the lactic acid produced during training. Similar to creatine, it also leads to an increase in muscle volume. It is also an antioxidant, which means that it can minimize damage to muscle cells caused by training.

Dosage

1-1.5g twice a day. One dose is best taken 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 relatively quickly into arginine in the body. This means that more arginine is available for nitric oxide production and the release of growth hormone. 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 have a negative impact on mental performance. Citrulline malate is the usual form of this amino acid. This combination can also neutralize the lactate (lactic acid) produced during training. In this way, exhaustion during training is delayed.

Dosage

You can take 3g citrulline twice a day on an empty stomach. On training days, one dose should be taken 30-60 minutes before training and the second at the end of training.

Glutamine

Effect

Glutamine is popular among bodybuilders because it supports regeneration after training, muscle growth and the immune system. It also has numerous other metabolic functions that are beneficial for athletes. It can also increase 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 metabolic functions, it can prevent the breakdown of muscle protein. Glutamine is also used as an energy source 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 (a substance that neutralizes acid). Glutamine is not an essential amino acid as the body can synthesize it from other amino acids. However, the additional supply of glutamine can conserve the body's own glutamine reserves, which is particularly important during intensive 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 5-10 grams two to four times a day on an empty stomach. It is best taken after getting up, before and after training and before going to bed,

Taurine

Effect

Taurine can support muscle contraction, which allows you to develop more strength during training. 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 transport more fluid into the muscle cells. This can have a positive effect on muscle growth and performance. Taurine also provides the muscles with a certain degree of protection against aggressive substances.

Function

Taurine is a degradation 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. It also has a function in the metabolism of fatty acids. Physical exertion leads to a drop in taurine levels in the muscles, which is why some researchers believe that a targeted intake of taurine before and during training can improve endurance and strength performance. This view is partly supported by research reports.

Dosage

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

Tyrosine

Effect

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

Function

Tyrosine is converted into the hormone noradrenaline over several stages in the metabolism. Noradrenaline is an important hormone and messenger substance in the nervous system. It increases alertness and the metabolic rate, which in turn stimulates fat burning. Most fat burners try to imitate the effect of noradrenaline in one way or another. The conversion of tyrosine to noradrenaline takes place via the intermediate stage of dopamine, a substance that can improve alertness 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 exhausted. If you have problems falling asleep, you should not take tyrosine after 3 p.m. 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. training) and other stress factors. It can also reduce headaches and cravings.

Function

L-tryptophan can be used as a natural sleep aid and anti-depressant. This amino acid is very useful, for example, if you are lying in bed in the evening and are too excited and cannot fall asleep; it makes a valuable contribution to "shutting down" the body....

Dosage

1-2 grams on an empty stomach 60 minutes before going to bed.