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One of my clients told me that she was going to start an “Amino Acid Diet” after learning that one of her friends was losing weight by following this approach. The “diet” is simple: eat clean and swallow some pills.  And then she asked me to explain exactly what amino acids were and how taking them could potentially aid in weight-loss. It was a good question and one that I had not been asked for a while, so I decided to blog on it.

Amino Acids and their Role in the Human Body

• Amino Acids are the building blocks of proteins and muscle tissue
• They function in important physiological processes with regard to strength, energy, recover, mood, brain function, strength and muscle gains, and fat-loss

There are 23 important Amino Acids with regard to the human body

• 9 are labeled as “Essential,” meaning that our bodies do not make them. We must ingest these aminos through the foods we eat and/or supplements
• 14 are labeled as “Non-Essential,” meaning that our bodies manufacture them

Amino Acids form proteins and assist in the development and recovery of lean muscle

When all 23 Amino Acids are present in the body’s “amino acid pool,” they can become “complete proteins’ OR they can be oxidized and converted into fuel (usable energy). One reason that gym-goers are so dependent upon animal-based proteins like meat, dairy, whey and cassein is that these bio-available proteins contain all 23 amino acids. They are already complete and ready for use!

This is my biggest concern with the vegetarian and vegan diet. I completely agree that such diets are healthy, but most people who chose these lifestyles do not understand the science to combining specific amino acids to form complete proteins. Without such knowledge, many vegetarians and vegans end up gaining weight or having difficulty building muscle or losing weight. For all my non-meat-eating followers: it’s time to study up!

Branch Chain Amino Acids (BCAAs)

I highly recommend that all exercisers supplement on liquid branch-chain amino acids (BCAAs). Most are vegan! Sipping on BCAA powder (mixed in water) during or after your workout will allow the body to synthesize proteins when proteins would otherwise be lost or destroyed. Free-Form amino acids are not bound to other molecules, forcing them to digest almost immediately (unlike solid foods that take longer to digest and become usable sources of energy). The liver can only take in so many amino acids at a time, so taking a dose of 3-4 grams is best. This dosage exceeds the liver’s ability to process all of the amino acids, forcing the extra directly to the working muscle tissues for increased muscle recovery. This process will assist with the development of lean tissue and can aid in muscle growth. The next best tool is following your workouts with a whey protein shake, if you are not a Vegan.

Amino Acids and Fat Loss

Two processes aid in fat-loss:

• 1) An increase in circulation and mobilization of stored fats
• 2) Fats must be transported to the mitochondria of the cell and converted into energy

Amino acids can assist in these processes. For example:

• methionine assists in the transport and mobilization of fat
• When dieting, BCAA supplementation can help keep us satiated while providing support to our muscles and liver
• Low-carbohydrate diets often force the body to eat it’s own muscle as a fuel source. BCAAs can stop this from happening by providing energy

Amino Acids and Neurotransmitters

Amino Acids assist in the biosynthesis of important neurotransmitters that affect our mood, sleep, recovery, and overall daily energy.

For example:

• Tryptophan is a precursor to serotonin (a feel-good chemical that makes us sleepy). Turkey is high in Tryptophan.
• Argenine is a precursor to nitric oxide (a chemical that leads to valodilation and increased blood flow). Red meat, nuts, spinach, and lentils are all high in argenine.
• Glutamine converts to GABA (a chemical that aids in relaxation, promotes lean growth, burns fat, stabilizes blood pressure, and relieves pain). Meat, beans, and dairy products contain high levels of glutamine.

Amino Acids are fundamental to our physiological functioning and to obtaining our desired results in the gym. Increasing our uptake of them will not magically make us lose weight, but they will definitely provide physical results over time and will increase our quality of life right away. Remain aware of the foods you take in and ask yourself with each and every bite: “How is this food helping me?” You are what you eat!

Stay fit, stay happy, and stay healthy!

XOXO

-Lauren