What are the benefits of amino acids? Fun Fact: The largest amount of amino acid needed is Leucine at 39mg per day. Amino acids are the building blocks of proteins. They’re critical for many physical and mental functions. In fact, essential amino acids (EAAs) are required through food since the body doesn’t produce them. Meanwhile, while the body produces non-essential amino acids (NEAAs) it’s also critical for the body to make enough of them. The bottom line is that it’s critical for the human body to get enough of all 20 aminos. This can be from sources like food and beverages. Another way to add aminos is through supplements like powders, tablets, and liquids.
Today it can be tough to handle the hustle and bustle of everyday life. Studies show about half of the adults worldwide don’t get enough sleep. All macronutrients including carbs, proteins, and fats are energy sources. However, it’s also important to get enough nutrients that make up these macros. In the case of proteins that involves amino acids. Your body can function properly if you’re getting enough body-produced and food-sourced aminos, for example. This can provide the strength and energy you need to get through the day and deal with stressful situations.
What Exactly Are Amino Acids?
Humans need all three “macronutrients” in their everyday diet. They include carbs, protein, and fat. All of them provide energy but also help the body to work effectively in different ways. For example, carbs can provide energy boosts for workouts. Fats can improve brain and heart health. Protein can build lean muscle mass.
There are 20 amino acids that makeup proteins. That includes 11 non-essential amino acids (NEAAs) and 9 essential amino acids (EAAs).
In order for your body to function properly, it needs enough of each amino acid. That includes 39mg of Leucine and lower amounts of the other EAAs. It’s also critical for the body to make enough of the NEAAs. If that’s not happening you can boost the NEAAs through food and supplements.
Aminos can be found in different outside sources besides the body. They include food, drinks, and supplements. For example, “complete” aminos include enough of the 9 amino acids you need for the day. This includes ones like meat/fish, eggs, soybeans, and dairy.
However, “incomplete” aminos must be combined in order to make complete proteins. Some examples include beans/rice, hummus/naan, peanut butter/wheat bread, and so on. The key is to get enough aminos whether it’s from complete/incomplete sources.
Amino supplements are another way you can boost your amino intake. Protein powders, liquid aminos, and BCAA tablets are some of the most popular options. For example, you can go with complete proteins like protein powders made from beef, eggs, milk, or soybeans. Another option is BCAA protein powders that just include three EAAs.
Tablets/capsules with amino acids are also available. You can go with ones that have one amino acid, for example. Another option is BCAA tablets that include Leucine and two other aminos. These are a cinch to make since you’ll just need a glass of water.
What Are the Benefits of Amino Acids?
There are various ways aminos can improve your everyday life including:
The human body needs enough of all 20 amino acids in order to achieve muscle growth. This should start with a solid foundation of real food. However, if you want to build lean muscle mass you’ll need extra aminos/protein.
There are different possible sources for the extra protein. They include food and supplements. While food is a better option you can also boost aminos through dietary supplements like liquid aminos and protein powders.
This is another benefit of aminos that can benefit your life at home, work, and gym. For example, sharper focus when doing gym workouts can improve performance in terms of strength and stamina.
Amino supplements can help to recover from tough workouts. That includes issues like small tissue tears that are caused when you push your muscles to the limit. When that happens you’ll need recovery time. This usually takes a couple of days or so depending on how much repair is required.
The sooner your muscles recover the sooner you can get back to the gym. That, in turn, can help to maximize strength/muscle gains. Meanwhile, if you’re on the sidelines for more time it can have the opposite effect.
Another benefit of aminos like BCAAs is the ability to burn fat for energy. For example, when you go low-carb you’ll start getting energy from stored fat. Amino acids can help switch to the energy source.
We often focus on carbohydrates as an energy source. However, you can also boost stamina through amino acids. Aminos are especially helpful in providing short energy bursts. This is critical for athletes like sprinters. However, you can also benefit from this feature in your everyday life when doing manual labor at your job or yard/housework at home.
Top Sources of Amino Acids
1. Protein Powders
There are lots of options including ones sourced from beef, eggs, soybean, and eggs. These are complete proteins since the natural foods are as well. Then there amino protein powders that feature ones like BCAAs. This is a good option because it includes one-third of all the essential amino acids.
2. Whole Foods
This is always the best source of nutrients. Dietary supplements are often advertised as “natural.” However, if they’re highly-processed/factory-made then they’re not a whole food. If you want to maximize aminos then go with options with little or no processing.
The easiest way to boost amino acids through food is with “complete proteins.” They include options like meat/fish, eggs, dairy, soybeans, and quinoa. You can also go with incomplete protein combos including:
There are lots of combos to try. For example, a 3-bean salad includes proteins from options like green beans, wax beans, and chickpeas. This makes it easier to get all the aminos you need on a daily basis.
3. Amino Tablets/Capsules
Here’s another way you can add amino acids to your daily diet. They’re available in different types/amounts of aminos. These are easy to use since you just need the tablets/capsules and some drinking water. It’s even more convenient than protein powders since you won’t have to do any mixing/blending to take the supplement.
4. Liquid Aminos
This is an interesting one since it’s less common than other dietary supplements. These products are a kind of seasoning that’s similar to soy sauce. The main sources are soybeans and coconut flower’s sap. While liquid aminos have a taste like soy sauce they’re much milder.
For example, soy-based liquid aminos don’t include fermented soy/wheat like soy sauce. You can enjoy a savory taste without the strong flavor after learning what are the benefits of amino acids.