Are you planning to take amino acid supplements? The best source of protein and aminos is always real food. However, sometimes you can supplement it with amino acid supplements. The human body requires 9 essential amino acids (EAAs) since the body doesn’t produce them. If you take amino supplements it’s important to know the amino acid dosage you should take. This should be based on the total amount of the particular EAA you should be getting daily. You’ll likely be getting a certain amount from food. So, it’s just a matter of figuring out how much you need to supplement your intake of protein/aminos. It’s time to crunch numbers.
The process is a little more complex than it might seem. It’s not just a matter of getting the same amount of each EAA. In fact, some require about 5mg while others are much higher at 40mg. Then there’s the amount of the EAAs you’re already getting from food. When you do the number crunching, you’ll get the magic number of milligrams you’ll need from amino acids X, Y, and Z. This provides you with the dosage for each amino. As always, it’s important to make sure you’re not consuming too much of a particular amino, which can cause health issues.
What Are Amino Acids All About?
These are known as the building blocks of proteins. The human body contains a grand total of 20 amino acids. This breaks down to 11 non-essential and 9 essential aminos. The body produces the NEAAs so you don’t have to get them from foods or supplements. However, there are some exceptions like when you have certain health conditions.
Then there are EAAs. We have to get these from food and supplements since the body doesn’t produce them. You can consume them in the form of food or drinks. Another option is dietary supplements. This can include one or groups of aminos.
For example, BCAAs are a group of three aminos that are branched-chain amino acids (BCAAs). This is 3/9 of the EAAs. You can also find amino acid products that only include one amino.
Another option you could go with is protein supplements. These include protein powders from different sources like milk, beef, soy, and others. This option provides a wider range of aminos including complete proteins.
However, in some situations, you’ll just want to boost a certain amino. For example, you might not be getting enough of a particular amino because of a health condition. In that situation, you’ll just want to supplement particular aminos to get all the EAAs needed in particular.
The key issue is to know how much of each amino you should be getting. For example, the recommended amount of daily protein is nearly 1g per 1kg of body weight. However, this doesn’t take into account specific aminos.
For example, let’s say you’re consuming foods like beans that are incomplete proteins. You’ll want to know the number of specific aminos you’ll want to supplement.
Another factor is your health/fitness goals. Studies show that BCAAs are effective for goals like muscle gains, faster recovery, and weight loss.
What’s the Right Amino Acid Dosage?
This is a loaded question. When taking amino acids this usually involves essential aminos. So, you’ll want to know the ideal amounts for specific EAAs. Here are the daily requirements:
- Tryptophan: 5mg
- Histidine: 14mg
- Isoleucine: 19mg
- Methionine: 19mg
- Threonine: 20mg
- Valine: 24mg
- Phenylalanine: 33mg
- Lysine: 38mg
- Leucine: 42mg
The specific amounts of the different EAAs vary. It’s an exact science but you should also consider some other factors. For example, how much of these aminos are you getting from your everyday food? This is important because it should be factored in to determine your total intake of EAAs.
Another issue is whether or not you need more of a specific amino. Some aminos are good for muscle recovery, building lean muscle mass, weight loss, and so on. In that case, you’ll want to boost your intake of certain ones to get better results from your workouts.
Another factor is whether you have a particular health condition like a disease that affects your body’s production of certain non-essential aminos. If that’s the case then you’ll also want to boost your intake of those amino acids as well.
You can also minimize your need for taking supplements by consuming foods that are “complete proteins.” These foods contain all 9 of the EAAs. You also get the right amount that you need daily.
You can even combine incomplete proteins like beans to turn them into complete proteins. For example, if you combine a serving of two different beans you can get the same results as meat, eggs, or dairy. Then there are even some plant-based complete proteins like buckwheat, quinoa, and soybeans.
Can you overdose on protein or aminos? It’s best to stay within nutritional guidelines as much as possible. This can help to minimize possible health issues caused by sky-high levels of certain aminos.
Daily Protein Intake
It’s important to know how much protein you should be consuming during the day. Amino acids are the building blocks of proteins so it’s important to make sure you’re getting enough of different types of aminos.
The issue of how much protein you need is a debated topic. In general, you need about 0.8g of protein for each kg of body weight. This is equal to 0.36g for each pound of body weight.
However, these figures can differ based on different situations. They’re also not agreed upon by all health experts. In fact, the “right” protein amounts differ for different people and they’re based on several factors. They include ones like age, physical activity, fitness goals, muscle mass, and general health.
Protein isn’t just important for muscles. It’s also critical for other body parts like skin, tendons, organs, etc. Protein is also required for different things like enzymes, neurotransmitters, enzymes, and so on. This highlights the need to make sure you’re getting enough of the macronutrient.
In fact, protein is critical for life and all protein is made up of amino acids, which are molecules. They’re connected like single beads attached to a string. They form long chains of protein, which can form different shapes.
When consuming protein it’s not just about the amount that you consume. It should also be from good sources. This is why it’s critical to make sure you’re consuming high-quality protein instead of from sources like processed meat.
When you’re getting enough protein, you should also get the correct ratio of different amino acids. that in turn can make sure your muscle tissues are getting all the nutrients they need.
There are different protein supplements on the market. Some of the most common ones are casein and whey protein powders. Other options can provide benefits like amino acid dosage.