M&B gives all you need to know about the most important amino acids for maximizing your physique goals.
Protein is made up of amino acids, often called the building blocks of life. When you consume protein, your body breaks it down into small peptides and amino acids so that it can be absorbed into your body. Once these aminos are assimilated, they are reconstructed into various proteins or used as amino acids as your body sees fit. Some amino acids are “essential,” meaning they must be provided through your nutrition intake. Others are “nonessential,” meaning that your body can make them from other aminos. And all protein foods have a different amino acid profile, higher in some aminos, lower in others.
A diet that’s high in protein is, by definition, also high in amino acids. But those trying to build muscle mass often want to game the system by providing particular amino acids for particular objectives. When you supplement an amino acid, you’re providing your body with a good whack of that amino and its benefits, saving your body the trouble of having to constitute it from other aminos (in the event it’s nonessential). This is much more efficient and logical than trying to eat foods that are high in particular amino acids.
Here’s our list of amino acids and the benefits they provide. Consider supplementing the ones that support your objectives, and add them to a high-protein nutrition plan.
ARGININE: For bigger muscle pumps
Arginine is the main ingredient in almost every nitric oxide (NO) supplement on the market today. This amino readily converts in the body to NO, which regulates muscle growth, as well as dilates blood vessels. When your blood vessels are relaxed, more blood flows to your muscles, delivering more oxygen, nutrients and anabolic hormones. Arginine boosts growth hormone (GH) levels, stimulating long-term muscle growth. Science has caught up with anecdotal evidence reported by bodybuilders, confirming the effectiveness of arginine as a muscle-enhancing supplement.
Amount: 3–5 g of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate or arginine malate, for a total of up to 15 g per day.
Timing: Take arginine in the mornings before breakfast, 30–60 minutes before workouts and 30–60 minutes before bed.
BRANCHED-CHAIN AMINO ACIDS (BCAAs): For building muscle mass
This group of leucine, isoleucine and valine functions differently in the body than other aminos. When consumed, these three amino acids bypass the liver and therefore have a faster, more dynamic impact on metabolism. BCAAs boost insulin release, a response you want before and after workouts because this anabolic hormone stimulates muscle growth and drives nutrients such as amino acids, glucose (for restoring muscle glycogen after workouts) and creatine into muscle cells. This is crucial for building, maintaining and repairing muscle tissue.
Research performed on leucine demonstrates that it stimulates protein synthesis, the process in muscle cells that builds up muscle protein and therefore creates muscle growth. This is particularly critical after weight training workouts. Yet, the three work even better together to provide a host of benefits. BCAAs also blunt cortisol after exercise. Cortisol is a catabolic hormone that blocks testosterone’s anabolic effects and leads to increased muscle breakdown.
Amount: 3–5 g of BCAAs twice a day, for a total of 10 g per day.
Timing: Take BCAAs before and immediately after workouts, the times of day when you want to encourage insulin release.
BETA-ALANINE: To improve muscular endurance and strength
In the body, this amino acid combines with histidine, another amino acid, to form the dipeptide (two amino acids bound together) carnosine. Research has determined that muscles with higher levels of carnosine have greater strength and endurance. More recent studies have found that this also holds true in athletes who supplement with beta-alanine. In fact, a new study reported that subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects taking just creatine.
Amount: 1–1.5 g of beta-alanine or carnosine twice a day, for a total of up to 3 g.
Timing: Take doses of beta-alanine or carnosine immediately before and after workouts.
CARNITINE: To enhance fat burning and build muscle
Carnitine is made from the amino acids lysine and methionine, as well as from vitamin C, B3, B6 and iron. You may have heard about its ability to enhance fat loss. Yet recent research shows that in addition to fat burning, carnitine can improve muscle growth. Carnitine is essential in the body for transporting fat to the mitochondria, the area in cells where fats are burned for fuel. Research also shows that carnitine can increase your number of testosterone receptors—known as androgen receptors—inside muscle cells. The more of these receptors, the more testosterone can bind to them and stimulate muscle growth.
Amount: Take 1–1.5 g up to three times a day, for a total of up to 4.5 g per day.
Timing: Supplement L-carnitine or acetyl-L-carnitine in the morning before breakfast, 30–60 minutes before workouts and 30–60 minutes before bed.
CITRULLINE: For increasing arginine levels in your blood system
Citrulline is an amino acid that is closely related to arginine. In the body, citrulline is regularly converted to arginine. In fact, some scientists suggest that taking citrulline better maintains arginine levels in the blood than taking arginine itself. Because of this, most of the benefits you get with arginine, such as NO and GH production, you also get with citrulline. Another benefit of citrulline is that it helps to prevent muscle fatigue by aiding in the removal of ammonia from the body. Research shows that when subjects take citrulline malate (citrulline attached to malic acid), they have reduced fatigue and significantly increased levels of ATP and creatine phosphate in their muscles.
Amount: Take 2–3 g of L-citrulline or citrulline malate once a day.
Timing: Take this dose 30–60 minutes before workouts.
CREATINE: To increase muscle energy and strength
Unlike the other amino acids on this list, creatine is actually an amino acid compound made from arginine, glycine and methionine. But you’ll find creatine in the amino acids section of your local GNC. It’s among the most popular of all sports supplements, let alone the amino acids category. That’s because creatine provides dynamic benefits, often noticeable even with your first dosage. Taking creatine before workouts helps keep your muscles saturated, producing the rapid energy your muscles need to perform rep after rep in the gym. It also makes muscles stronger by pulling more water into the cells, which gives them a biomechanical advantage, helping you lift more weight or squeeze out an extra rep or two. Creatine also boosts muscle growth after workouts by increasing the levels of insulin-like growth factor-I (IGF-I) in muscle.
Amount: Take 2–5 g of creatine in the form of creatine monohydrate, creatine malate or creatine alpha-ketoglutarate twice a day, for a total of up to 10 g daily.
Timing: Take a dose of creatine immediately before and after workouts.
GLUTAMINE: For improving recovery from training and enhancing immunity
Glutamine is the most plentiful amino acid in the human body, so it shouldn’t come as a surprise that it’s also involved in multiple physiological processes. Glutamine supports better recovery from training and boosts your immune system, which also aids recovery.
Glutamine stimulates muscle growth by increasing levels of leucine in muscle fibers. In addition, it helps decrease muscle breakdown. Since the immune system requires glutamine to function, taking supplemental glutamine prevents the immune system from stealing it from muscle fibers. This not only enhances immune function, but also encourages muscle growth via better maintenance of muscle glutamine levels. Glutamine taken before workouts can help to decrease muscle fatigue by buffering lactic acid. It also boosts GH levels, making it a great supplement for after workouts and before bed. If all that weren’t enough, recent research shows that glutamine can increase the amount of calories and fat burned at rest and during exercise.
Amount: Take 5–10 g of glutamine up to four times a day, for a total of up to 40 g.
Timing: Supplement glutamine upon waking, 30–60 minutes before workouts, immediately after workouts and 30–60 minutes before bed.
TAURINE: To prevent muscle fatigue and atrophy
Research shows that when taurine levels in muscle fibers are decreased, as happens during exercise, strength also diminishes. Other studies show that when taurine is added to muscle fibers, muscle strength increases. In addition to increasing muscle strength, studies show that taurine supplementation can increase endurance by up to 50%, as well as reduce the oxidative stress that accompanies intense exercise. In fact, taurine appears to be crucial for protecting muscle cells from atrophy (reduction in size). Taurine may also reduce fatigue by limiting levels of lactic acid in muscle, and it increases strength by enhancing the ability of muscles to contract faster and with more force. On top of all these benefits, taurine enhances muscle cell volume by drawing water into the muscle cells, somewhat like creatine.
Amount: Take 1–3 g of taurine up to twice a day, for a daily intake of up to 6 g.
Timing: Supplement with taurine 30–60 minutes before workouts as well as immediately afterward.
THEANINE: To increase growth-hormone levels
This amino is found in tea leaves, and it is a powerful component of green tea beverages and extracts. Theanine is actually a modified form of glutamine, beneficial for supporting mental and physical relaxation. That’s important for bodybuilders because having reduced stress and getting a good night’s sleep are both important for supporting an environment for muscle growth. Theanine promotes relaxation by increasing the levels of GABA (gamma-amino-butyric acid), an important inhibitory neurotransmitter in the brain. That’s great for relaxation, but more importantly, GABA also increases GH release. Taking theanine before bed will not only help you sleep better, but it also can help to further spike GH levels while you sleep, encouraging muscle growth.
Amount: Take 50–200 mg of theanine per day. You can also drink green tea throughout the day.
Timing: For best results with spiking growth hormone, take theanine 30–60 minutes before bed.
TYROSINE: For a boost in energy
Tyrosine is known as an energy booster, but it also elevates mood, enhances mental focus, aids fat loss and even boosts sex drive—not bad for one amino. In your body, tyrosine is used to produce several important hormones and neurotransmitters, such as dopamine, norepinephrine and epinephrine, as well as thyroid hormones. Norepinephrine and epinephrine increase metabolic rate as well as the breakdown of body fat for use as fuel, which is important for those interested in dropping body fat. Recent research suggests that having higher epinephrine levels during workouts can enhance muscle strength and reduce fatigue.
Amount: 1–4 g of tyrosine twice a day, for a total of up to 8 g.
Timing: Take one dose of tyrosine when you wake up, and another 30–60 minutes before workouts.
SILK AMINO ACIDS: For enhanced growth and endurance
This group of amino acids comes from silk, and they are commonly used in cosmetics and shampoos because of their restorative properties when they’re applied topically. This group of aminos includes alanine, glycine, serine, threonine and valine. When you take them as a supplement, silk amino acids (SAAs) support increased endurance for cardio sessions and help you pump out another rep or two. In addition, SAAs boost testosterone levels to help you build additional muscle mass. Another benefit of SAAs is that they drive the process of recovery, reducing cortisol levels created by strenuous weight training.
Amount: Mix a 4-g dose of SAAs with 8 oz of cold water.
Timing: Take SAAs before, during or after workouts. On nontraining days, take on an empty stomach right after you wake up.
Building Blocks Daily Schedule |
|
Time: Before breakfast |
|
Amino |
Dose |
| Arginine Carnitine Glutamine Tyrosine |
3–5 g 1–1.5 g 5–10 g 1–4 g |
Time: 30–60 minutes before workouts |
|
Amino |
Dose |
| Arginine Carnitine Citrulline Glutamine Taurine Tyrosine |
3–5 g 1–1.5 g 2–3 g 5–10 g 1–3 g 1–4 g |
Time: Immediately before workouts |
|
Amino |
Dose |
| BCAAs Beta-alanine Creatine |
3–5 g 1–1.5 g 2–5 g |
Time: Immediately after workouts |
|
Amino |
Dose |
| Beta-alanine BCAAs Creatine Glutamine Taurine |
1–1.5 g 3–5 g 2–5 g 5–10 g 1–3 g |
Time: 30–60 minutes before bed |
|
Amino |
Dose |
| Arginine Carnitine Glutamine Theanine |
3–5 g 1–1.5 g 5–10 g 1–4 g |