There is a vital relationship between amino acids and healthy muscles. Amino acids are substances that work together to form proteins, which are essential for muscle maintenance and growth. Proteins also restore damaged muscles and keep them working correctly. The body is 20 percent protein. In this article, you’ll learn about amino acids and how they help muscles thrive.
What Are Amino Acids?
Amino acids are molecules that are often referred to as the building blocks of protein. This means that proteins are made of amino acids. However, the body can’t produce some amino acids, so they must be obtained through high-protein food sources. If the body doesn’t get sufficient amino acids, it will make them by breaking down its own tissue. This can lead to depleted strength and diminished muscle mass.
In addition to maintaining healthy muscles, amino acids have myriad functions, including:
- Aiding digestion
- Making hormones and brain chemicals
- Balancing bodily fluids
- Promoting nutrient absorption
- Boosting the immune system
- Providing a source of energy
- Bolstering healthy skin and nails
Protein and Muscle Growth
In order to maintain or grow healthy muscles, you must consume adequate amounts of protein. Protein intake must be sufficient to replace the protein that your body breaks down. Between 10 to 35 percent of your calories should come from protein. For instance, if you consume 2,000 calories daily, this would amount to 200 – 700 calories of protein a day.
The ideal daily amount of protein can also be calculated by grams of protein and bodyweight. The Recommended Dietary Allowance (RDA) of protein is 0.8 grams of protein per kilogram (2.2 pounds) of bodyweight. A 150-pound woman, for instance, would need to eat 55 grams of protein a day, and a 180-pound man would have to eat 65 grams of protein per day.
When striving for muscle growth, the quality of the protein you eat is just as important as the quantity. High-quality, high-protein foods include:
- Seafood
- Lean meat
- Eggs
- Poultry
- Dairy products
- Beans and legumes
- Nuts
Protein combined with a strength-training regimen can make you stronger and more muscular. Ideally, you should eat 20 to 40 grams of protein after your workout. This allows your muscles to access the amino acids necessary to build muscle. It was previously thought that protein should be consumed within two hours after your workout, but it’s now been determined that protein ingestion up to 24 hours after the gym benefits muscle building.
Protein is particularly important for maintaining muscle in older adults. Muscle mass starts decreasing as early as age 30. Although this may not be noticeable or detrimental at the time, several decades later it could cause problems. It is recommended that older adults consume 25 to 30 grams of protein per meal to counteract muscle loss associated with aging.
Essential Amino Acids
In order to function properly, your body needs 20 different amino acids. These amino acids combine in numerous ways to form various proteins in your body. However, there are some amino acids, called essential amino acids, that your body can’t produce. They must be derived from the food you eat.
These essential amino acids include:
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Isoleucine
Isoleucine is involved with blood clotting and producing hemoglobin (a protein in red blood cells). Isoleucine-rich foods include almonds, eggs, dairy, chicken and brown rice. Nineteen milligrams of isoleucine are recommended for every 2.2 pounds of body weight.
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L-Arginine
L-Arginine is a protein building block that’s very effective for muscle growth. Because it’s necessary for manufacturing most proteins, L-Arginine strongly influences muscle mass. Additionally, it produces creatine, a substance that helps muscles grow. L-Arginine also affects muscles by releasing growth hormone (HGH), stimulating metabolism and reducing body fat. This is why L-Arginine supplements have gained popularity for men seeking increased muscle mass.
You can get L-Arginine from high-protein foods or supplements. If you’re considering trying this amino acid, first look over our list of L-Arginine for males pros and cons:
Pros
— Supports muscle growth
— Lowers blood sugar
— Lowers blood pressure
— Helps mild-to-moderate erectile dysfunction
— Improves blood flow
— Boosts stamina
— Fights free radicals
Cons
— Can cause abdominal pain, nausea, diarrhea, bloating
— Can interact with medications
— Can create kidney problems
— May cause gout
— Worsening of asthma symptoms
— Headache
— Allergic reaction
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Phenylalanine
Phenylalanine helps produce your brain’s chemical messengers (neurotransmitters) epinephrine, non-epinephrine and dopamine. It’s also responsible for creating other amino acids. Good sources of phenylalanine include chicken breasts, tuna, milk, sweet potatoes and tofu. Thirty-three milligrams of phenylalanine are recommended for every 2.2 pounds of body weight.
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Threonine
Threonine is a key component of proteins such as collagen and elastin. Collagen and elastin are important parts of your connective tissue and skin. Threonine is also essential for proper immune function and fat metabolism. Threonine can be sourced from lentils, poultry, fish, dairy products and bananas. Twenty milligrams of threonine is recommended for every 2.2 pounds of body weight.
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Tryptophan
Tryptophan ensures that your body’s nitrogen levels are correctly balanced. It also produces serotonin, a brain chemical that assists with sleep, appetite and mood. Foods with high tryptophan content include turkey, cottage cheese, eggs, almonds and chocolate. Five milligrams of tryptophan are recommended for every 2.2 pounds of body weight.
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Valine
Valine helps muscle growth and tissue restoration. It also creates energy. Twenty-four milligrams of valine are suggested for every 2.2 pounds of body weight. Valine can be found in cottage cheese, yogurt, oatmeal, blueberries and spinach.
Amino acids are crucial for muscle growth. As the building blocks of protein, they help build your muscles and keep them healthy and strong. However, if you have trouble gaining muscle mass, you may have an HGH deficiency. We can help determine if this is due to amino acid issues and get you back on track to reaching your muscle growth goals. Please fill in our convenient website form and contact us today for a free consultation.
