AMino acid supplements have increased in popularity in recent years. Social media influencers assemble them with promises that they are Sibnion muscles, promoting sporting performance, enhancing weight loss, increasing metabolism, and improving mental focus. But they are not right for everyone. Here is what to know about modern supplements.
What are the amino acids?
Amine acids are protein blocks, and there is a Total 20. Nine basic amino acids – hyisidine, ezoliosin, leosin, lesen, methionine, vinyl Alanin, Tharionin, tryptophan, and Valin – are only only through foods or nutritional supplements. “You cannot store amino acids in your body, so if you have an unhealthy diet, you will not get all the amino acids your body needs,” says Joan Sell Blake, Professor of Clinical Nutrition at Boston University and the host and Health Podcast. Stain on!
There are also 11 unnecessary amino acids-icons, arganin, asparagus, aspartic acid, cystic, glutamic acid, glutamine, glycerin, bollynin, Serene, and Trezin-can be produced by your body. While every amino acid plays a specific role in the body, as a group, they participate in almost every biological process, including Building and maintaining musclesand Help with wound healingand Hormone regulation and ImmunityAnd Power production.
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“You do a lot of different things,” says Windy Pizelian, a nutritionist and well -being expert in San Diego and his host in your body. 1000 minutes of vigilance Podcast. “You want them in your system, so they are available when you need it.”
Who may benefit from the annex?
If you are consuming a healthy and balanced diet and do not do a lot of intense exercises, you may get enough amino acids from food. But others may benefit from eating nutritional supplements. These include older adults who want to maintain muscle and functional mass and prevent sarcopinia, a lifetime condition characterized by loss of muscle mass and strength, says Leslie Punesi, a sports nutritionist and owner of active eating advice in Pittsburgh. research I have found that taking enriched amino acid supplements in lalysen for eight weeks led to an increase in muscle, strength and function in the elderly with sarcopians.
Athletes and other people who are physically active may benefit from taking amino acid supplements to enhance muscle maintenance and recovery after exercise. This category includes what Lindsay Malone, a registered dietitian at Western Reserve University, “Non -visual athletes”: people with physical jobs such as delivery drivers, building workers, utility workers and cameras operators. “Taking essential amino acids helps your body regularly replace old or damaged muscles, so your muscles work well,” she says.
research I found that taking supplements of branched amino acids [BCAAs]Lucen, Ezoliosin and Valin cannot reduce muscle damage after training in resistance in athletes. It was also found that BCAAS Reducing people’s classifications from their perceived effort (How difficult they feel an exercise), which can help people exercise longer and more difficult.
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Ponsce says that people who consume limited calories (because they are trying to lose weight, for example) or who follow a vegetable or vegetable diet that may also benefit from taking amino acid supplements. They may not consume adequate protein, which means that eating an essential amino acid can protect its muscles.
Regardless of eating habits or age, there is also some evidence that amino acid supplements can help people who recover from surgery or injury, says Basili. In these cases, he explains, “You need more basic building blocks [of protein] To help you recover. ” research It has been found that people who took amino acid supplements after surgery for bone fractures have less medical complications during recovery, including surgical site infections, from those who did not take these nutritional supplements.
The best way to take them
If you are interested in taking an amino acid supplement, it is always good to talk to your doctor about the matter first to make sure it is safe for you. “If you are suffering from diabetes or liver disease, you shouldn’t take it,” said Blake.
If you decide to move forward, Bazilian recommends looking for a formula containing all essential amino acids or at least BCAAS. Choose the products that have been tested from the third party and the issuance of certificates by an organization like NSF, Inform Choice or BSCG, adds Bonci. “This means that he was tested in a facility to ensure that it does not contain impurities,” and that it contains the components and effectiveness that it claims to be.
Amine acid supplements come in many different forms, including powders, capsules, liquids and magnitude. Before choosing one, think about the shape that is likely to consider with “Those who have artificial sweeteners or other unnecessary ingredients are skipping,” says Al -Bazili, the digestive system. Take it with food – wrongly, something with protein, carbohydrates and fats – to reduce the risk of intestinal distress.
Make sure to keep the right perspective on how these nutritional supplements are suitable in your life. “It is important for people to understand that this is not a substitute for protein,” says Ponsey. “They can provide a false feeling of safety if you think you can eat like foolishness as long as you are taking amino acid supplements.” Amine acid supplements aim to complete a healthy diet – not to replace one.
