Do Amino Acids Help You Lose Weight?
Amino acids can influence how our bodies metabolize fat, and they can also help to preserve lean muscle. Bonus? Aminos can also help to control appetite. They aren't magic cure-all pills, however; they're helpful tools that can boost the positive effects of exercise and a nutritious diet.
What are Amino Acids?
Some people call amino acids "the alphabet of life." They are the molecules that form the building blocks of protein.
Amino acids can help our bodies repair tissues, digest food, absorb nutrients from our food, and boost our immune systems.
What are Essential Amino Acids?
Our bodies can make some amino acids, but they can't make one group of aminos, the essential amino acids (EAAs). As a result, we need to get them from food that we eat, or nutritional supplements.
The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These essential aminos build protein in our bodies, help repair muscles, support our immune system, and help to absorb nutrients. During calorie restrictive diets, these aminos help us to preserve our lean muscles while losing body fat.
What are BCAAs?
Three of the essential amino acids are called branched-chain amino acids: leucine, isoleucine, and valine. They're found in lean protein, dairy foods, and eggs. Branched-chain amino acids, or BCAAs, are also included in protein supplements because they perform important roles in providing energy during workouts and muscle-building and preservation during recovery.
How Amino Acids Support Muscle Growth and Weight Loss
BCAAs support weight loss and muscle growth, which are two primary goals for those who want to improve their health.
How Amino Acids Promote Muscle Repair and Growth
Our muscles rely on leucine. If you eat protein-rich foods or consume a supplement with leucine, this amino will boost the mTOR (mechanistic target of rapamycin), the pathway for our bodies to build muscle.
All three of the BCAAs help to reduce muscle breakdown during exercise. All nine of the essential amino acids (EAAs) help our bodies to recover after exercise and to develop new muscle.
What Amino Acids Help With Weight Loss?
Several amino acids are helpful for body weight loss and wellness.
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Leucine's muscle-building action helps us to keep our lean muscle while we're reducing our calorie intake.
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While not one of the essential aminos, glutamine may help to stabilize blood sugar levels, and helps to build a healthier gut and immune system.
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Arginine and Carnitine: these aminos have been linked to increased fat metabolism, thus helping with fat burn.
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Tryptophan: the "after-Thanksgiving" amino that makes us sleepy and influences production of the brain chemical serotonin, potentially reducing cravings for less nutritious foods.
EAA vs BCAA for Weight Loss
Learning the language of amino acids helps in understanding the roles they play in weight loss and wellness.
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EAAs: All nine essential amino acids provide a complete menu of the aminos we need from food. Together, they support overall protein digestion and synthesis.
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BCAAs: These three amino acids offer targeted benefits for exercise performance and muscle maintenance.
Over time, EAAs may be more effective for long-term weight loss because they provide generalized support for our immune system, nutrient digestion, and our immune systems.
Potential Benefits of Amnio Acids for Weight Loss
When we're losing weight, we want to preserve lean, healthy muscle and lose fat and inflammation. BCAAs and EAAs can do this job. They also offer an energy boost before and during workouts, and also offer muscle-building and repair during recovery.
Other aminos, like tryptophan, can help to cut down on cravings or reduce appetite by boosting our neurochemicals.
The nine essential amino acids can also help to improve body composition by promoting fat loss and retaining healthy muscle.
Limitations of Amino Acids for Weight Loss
Amino acids are helpful chemical building blocks that come from food, or that our bodies make on their own. They're not helpful in weight loss or wellness journeys unless they're combined with a nutritious, calorie-limited diet and exercise.
The benefits you can see from amino acid supplementation vary from person to person and diet and exercise programs.
It's worth keeping in mind that this type of supplement is not regulated by a government agency and you can experience varied product quality. Additionally, if you simply take aminos and don't work out, it's unlikely you'll see dramatic results.
How to Take Amino Acids for Weight Loss
You can get more amino acids for weight loss through diet and supplements. How effective they are will depend on when you consume them, how much you consume, and your individual workout routine.
Foods
Whole foods are the best source of amino acids. High-protein diet options include:
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Lean meats (chicken, turkey, beef)
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Eggs
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Dairy (Greek yogurt, cottage cheese)
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Legumes and soy products
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Quinoa and other complete plant-based proteins
Supplements
If you're looking for a quick, convenient way to take aminos, this is where supplements come in. They can offer targeted boosts during workouts.
Amino acid supplements are available as powders, capsules, or ready-to-drink beverages. Some products, like Amin.O. Energy or XTEND Original BCAA Powder, combine EAAs/BCAAs with caffeine and vitamins.
How Much Amino Acids Per Day
Aminos are great, but how much should you consume each day? The World Health Organization (WHO) outlines daily essential amino acid requirements for adults based on body weight, specifying the needed amounts per 1 kilogram.
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Histidine: 10 milligrams (mg)
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Isoleucine: 20 mg
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Leucine: 39 mg
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Lysine: 30 mg
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Methionine: 10.4 mg
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Phenylalanine: 25 mg
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Threonine: 15 mg
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Tryptophan: 4 mg
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Valine: 26 mg
When consuming supplements, always follow label instructions, and consult with your healthcare provider.
When to Take Amino Acids for Weight Loss
If you take aminos before a workout, they may improve your performance and reduce the potential for injuries.
After a workout, you can support muscle recovery and protein synthesis by consuming a post-workout powder. Aminos can also help to reduce cravings or keep your metabolism going between meals.
Amino Acids Weight Loss Side Effects
Amino acids are natural substances that are generally safe when taken as directed. However, some potential side effects can include:
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Nausea or upset stomach
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Headache or fatigue (if out of balance)
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Interactions with medications including diabetes medications, thyroid medications, and Parkinson's disease medications
Additionally, consuming too many amino acids could lead to kidney strain or amino acid imbalance. Remember to be sure to speak with your doctor before starting any amino acid supplements.
So, Do Amino Acids Help You Lose Weight?
Amino acids can support weight loss but they are not a replacement for a healthy diet and exercise. The best use of aminos helps to preserve muscle mass, improve workout performance, and reduce cravings while losing weight.
Results from taking amino acids will vary. Focus on consistent use, balanced use, and your total nutritional profile.
Amino Acids for Weight Loss FAQs
Which Amino Acids Burn Belly Fat?
No amino acids specifically burn belly fat, but BCAAs help to build and support muscles, and EAAs can also help to boost metabolism.
What Happens if You Take Amino Acids Everyday?
Within a safe program and recommended amounts, taking amino acids every day can support muscle protein synthesis, boost energy during workouts, and strengthen the metabolism and immune system.
Is Amin.O. Energy a Fat Burner?
Amin.O. Energy provides a boost of energy, focus, and muscle recovery support. Two scoops in 10 to 12 ounces of cold water can provide 5 grams of amino acids.
Do Amino Acids Speed up Metabolism?
No, aminos don't directly speed the metabolism, but they help to build muscle, and muscle uses more energy than fat.
When Not to Take Amino Acids?
While amino acids are essential for many bodily functions, there are times when supplementing with them may not be appropriate. Individuals with certain medical conditions, those taking specific medications, or anyone who is pregnant or nursing should avoid taking amino acid supplements without first speaking to a healthcare provider. To ensure safety and effectiveness, it's best to consult with a physician before starting any new supplement regimen.
What are the Negative Side Effects of Taking Amino Acids?
Amino acids are generally safe when consumed in food and taken in supplements as directed. However, some aminos, particularly glutamine, can result in nausea, constipation, or headaches.
