Amino acids make up thousands of proteins in our bodies. These amino acids belong to one of two categories: non-essential (the kind our bodies naturally make) and essential (the type that we must obtain through diet).
How many amino acids are there? There are 20 different amino acids, nine of which are essential. The remaining are non-essential.
Both categories of amino acids play a vital role in supporting a healthy body and exercise endurance. That’s why taking amino acid supplements before, during or after your workout can help you make the most of your workout routine. Wondering how? Here’s everything you should know about amino acid benefits thanks to Marissa Arterburn, a nutrition scientist for XS™ products.
Essential amino acids can only be obtained through diet and consist of nine different proteins, three of which are considered branched-chain amino acids (BCAAs). All nine uniquely support your body:
Since these amino acids are only present in foods, you’ll want to make sure you include them in your diet. There are many foods with amino acids, and those that contain all nine essential amino acids are called complete proteins.
Complete proteins include beef, lamb, pork, tuna, poultry, eggs, yogurt, salmon, shrimp, soy, buckwheat and quinoa. Because most of these are animal proteins, vegetarians and vegans should take extra steps to ensure they’re consuming enough essential amino acids.
“Getting essential amino acids from the food you eat is the best way to give your body the nutrients it needs,” Arterburn said. “If you like to eat beef, chicken and eggs all day every day, that is one way to get these essential amino acids. But if that sounds unrealistic, essential amino acid supplements are an easy way to fill any gaps you might have in your diet.”
We’ve talked a lot about how essential amino acids can impact your workout regimen—but just how helpful can they be? Some essential amino acid supplements can support muscle protein synthesis, which is important especially after intense exercise.
“Certain essential amino acid dietary supplements may also provide your muscles with the proper nutrients to help them reach a muscle-building state,” Arterburn said, “not to mention that they may help speed up recovery and improve performance for your next workout.”
While it’s not always easy, it is possible to burn fat while building and maintaining muscle. Perhaps you’ve heard that higher-protein diets may help you achieve this goal. That’s because protein can shift your muscle metabolism to an anabolic state, where it builds and repairs muscles rather than breaking them down.
But would you believe us if we told you essential amino acid supplements could help, too? Studies have found that consuming enough of these nutrients may have the same effect since they include six additional amino acids. In essence, when adequate amounts of essential amino acids are available for muscle protein synthesis, your body is more likely to burn fat instead of muscle during a workout.
The branched-chain amino acids – isoleucine, valine and leucine – are designated as such because of how the molecules are structured compared to the other amino acids.
“Another thing they share is that they all impact your muscles, either through metabolism, growth or repair,” Arterburn said. “That’s why they are often found in essential amino acid supplements that are popular with athletes or those with highly active lifestyles.”
The three amino acids work more effectively as a team. Isoleucine delivers an energy boost needed to fuel workouts, while valine helps prevent the breakdown of muscles. Leucine is the key amino acid for muscle recovery and building lean muscles*, so it’s often highlighted in essential amino acid supplements.
There are several times throughout the day when taking essential amino acid dietary supplements can support your body, Arterburn said.
Not sure when you want to take essential amino acid supplements? Then choose an option formulated for any time of day, like the XS™ Muscle Multiplier* Essential Amino Acid Supplement. This unique blend delivers all nine essential amino acids plus an extra amount of the nonessential amino acid l-arginine.
XS Muscle Multiplier is also free from lactose, dairy, gluten, sugar, cholesterol and GMOs, so it’s easily suitable for many dietary preferences.
When it comes to post-workout, the best essential amino acid supplements are the ones that make your body feel its best.
“When combined with other healthy habits like prioritizing sleep and nutrient-dense food, you can help give your muscles the support they need,” Arterburn said.
*When combined with regular weight/resistance training and a healthy, balanced diet.
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