WHAT ARE THE MOST IMPORTANT AMINO ACIDS?

Amino acids are the building blocks of protein, and muscle. Not all amino acids are created equal. Some have unique properties that are of particular interest to bodybuilders. In this article, we will highlight the most popular amino acids in food supplements, those that have significant effects on athletic performance or qualities related to muscle development.

Glutamine

It may be the king of amino acids. The interesting thing about glutamine is that it is technically classified as a non-essential amino acid.

However, if you look at the scientific literature, glutamine is often described as an essential amino acid under certain conditions. That is, in times of stress, you may need to take glutamine to supplement your body's needs.

Glutamine (not sugars or fats) is the preferred fuel source for the rapid division of cells such as enterocytes (intestinal cell) and lymphocytes (immune system cell).

It has approximately 61% of the amino acid pool in skeletal muscle. The loss of muscle glutamine can be a signal that the body is starting to break down muscle tissue, which is commonly referred to as catabolism.

This is the reason why the intramuscular stores of glutamine must be maintained.

BCAA

Leucine, Valine, and Isoleucine, probably the most well-known group of amino acids: they are among the favorites in the arena of power and strength.

What can this trio do? The list is impressive. Branched-chain amino acids help save muscle glycogen, decrease muscle breakdown and increase lean mass.

A recent study confirms that taking BCAAs inhibits the breakdown of muscle proteins independently of the action of insulin.

Branched chain amino acids can increase the secretion of certain anabolic hormones like growth hormone, and they are an important source of energy in athletes during times of carbohydrate discharge.

Among bodybuilders, strategies for pre-competition diets often involve a gradual reduction in both calories.

BCAAs may therefore be able to increase fat loss during this dietary restriction.

Taurine

This multifaceted amino acid is involved in detoxification, protection of cell membranes, regulation of tension, and maintenance of structural proteins in muscle.

Alanine

It's an amino acid that has been virtually ignored by the sports world. We know that alanine is released from the muscle during a period of carbohydrate fasting and that it serves as a precursor for the formation of glucose in the liver.

This alanine-derived glucose can be sent back to muscle (or other tissue) for fuel.

Creatine

The creatine is a derivative of three amino acids, arginine, glycine and methionine. Unless you live in the Amazon rainforest, you know that creatine is really good at promoting muscle growth.

Arginine

Some claim that arginine increases lean mass and strength.

This is because administration of arginine can produce a significant increase in serum growth hormone levels.

But how much should you take?

In adults, a dose of 37.5 g of arginine aspartate causes a slight increase in serum growth hormone levels, so although arginine may have some effect, a lot must be taken for it.

Arginine is an important precursor for the synthesis of creatine and may help facilitate the anabolic effects of insulin. It also plays a role of vasodilator.

Citrulline

In combination with malate, an intermediary in the Krebs cycle, citrulline has significant anti-fatigue properties. It can also increase muscle mass. Further information in this article on citrulline.

Glycine

This amino acid is one of three needed to synthesize creatine, but using glycine alone does not appear to have any particular benefit.

Science and amino acids

So what are amino acids? Their basic structure is shown above. The NH2 and COOH functions are respectively the alpha amino and alpha carboxylic functions, but what makes each acid unique is the R group or side chain.

Current biochemistry books will count 20 amino acids, but several special amino acids are components of only certain proteins.

For example, hydroxyproline (derivative of proline) is found in collagen, the protein which mainly constitutes connective tissue (skin, hair, etc.).

Obviously, we get our amino acids from our food.

Without going into detail, let's say that animal proteins are generally superior to plants because they contain a more balanced supply of essential amino acids.

The latter being those that our food must provide.

Non-essential amino acids can be made endogenously by your body.

Essential Amino Acids

These essential amino acids must be provided by food or supplements.

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Thréonine
  • Tryptophane
  • Valine

Semi-Essential Essential Amino Acids

They are essential under certain conditions based on the body's ability to synthesize them from other amino acids

  • Arginine
  • Cysteine
  • Tyrosine

Non-Essential Amino Acids

Nonessential amino acids can be synthesized by the body from other amino acids.

  • Alanine
  • Asparagine
  • Aspartic acid
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Ornithine
  • Serine
  • Taurine

Related Topics

The Great Amino Acids

WHAT ARE THE MOST IMPORTANT AMINO ACIDS?Amino acids are the building blocks of protein, and muscle. Not all amino acids are created equal. Some have unique properties that are of particular interest to bodybuilders. In this article, we will highlight the most popular amino acids in food supplements, ...
Nutrition

Sergio Oliva: The Myth

Name: Sergio OlivaDate of Birth: July 4, 1941Height: 5 ft 10 in (178 cm)Off-season Weight: 235 lb (107 kg)Competition Weight: 225 lb (102 kg)Arm size: 22.5″ (57.15cm)Leg size: In Inches – 28, In Meters - 0.7112, In Centimeters - 71.12Waist size: 27″ (68.58cm)Calf size: In Inches &n ...
Famous Bodybuilders

The Kali Muscle Story

Name: Kali “Muscle” KirkendallDate of Birth: 18 February 1975Height: 175 cm (5 ft 9 in)Off-season Weight: 91 kg (200lbs)Competition Weight: 84 kg (185lbs)Body Fat: 5-8%Championships: NoneBiography of Kali Muscle“Strong people don't put others down, they lift them up” – ...
Famous Bodybuilders

Franco Columbu: The Sardinian Strongman

Name: Franco ColombuDate of Birth: 7 August 1941Date of Death: 30 August 2019Height: 165 cm (5 ft 5 in)Off-season Weight: 88kg (195lbs)Competition Weight: 84 kg (185 lbs)Arm size: 19 inLeg size: 77 cm (30.5 in)Waist size: 30 inCalf size: 17.5 inThighs size: 26 inChest size: 50 inChampionships: 3x Ol ...
Famous Bodybuilders

Lee Priest: The Blonde Myth

 Name: Lee PriestDate of Birth: 6 July 1972 Height:163 cm (5 ft 4 in)Off-season Weight: 122-129 kg (270-285 lbs)Competition Weight: 89-93 kg (196-205lbs)Arm size: 56 cm (22 in)Leg size: 77 cm (30.5 in)Waist size:76 cm (30 in)Chest size: 147 cm (58 in)Championships: NoneBiography of Lee Pri ...
Famous Bodybuilders

Who is Tom Platz?

Name:Thomas Steven PlatzDate of Birth: 26 June 1955Height: 1.72 m (5 ft 7 inches)Off-season Weight: 102-106 kg (225-233 lb)Competition Weight: 98-102 kg (216-225 lb)Arm size: 50 cm (19.68 in)Leg size: 90 cm (35.4 in)Waist size: 90 cm (35 in)Calf size: 52 cm (20 in) Chest size: 150 cm (59 in)Hip ...
Famous Bodybuilders

More on SteroidsWiki

Steroid Profile: Primobolan (Methenolone)

OVERVIEW AND HISTORY OF PRIMOBOLAN / METHENOLONEPrimobolan is the trade name for the anabolic steroid Methenolone. It is obtainable to administer through the oral route or parenteral route.Injectable Primobolan is known as Primobolan&n ...
Steroid Profiles

WHO Endorses Steroids as Lifesaving

International clinical trials published on Wednesday confirm the hope that cheap, widely available steroid drugs can help seriously ill patients survive Covid-19, the illness caused by the coronavirus.Based on the new evidence, the World Health Organization issued new treatment guidance, strongly re ...
Steroid News

White Sugar: A Death Sentence

White Sugar is a leading cause of obesity and other diseasesWhite sugar is a component of starch. Starch contains fructose, glucose, sucrose, malarose and pectin. These are sources of instant energy but excessive use of these can cause many health problems such as obesity, diabetes, and kidney disea ...
General Wellbeing

Gladys Portugues aka The Tigress

Real Name: Gladys PortuguesNick Name: The TigressBirth Date: 30 September 1957Age: 63 years oldHoroscope: LibraBirth Place: Manhattan, New York, United StatesResident: New York CityHeight: 5 feet 5 inches or 1.65mWeight: 121 lb / 55 kgBiography of the Tigress “Gladys Portugues”If you thi ...
Famous Bodybuilders

Transforming Wiz Khalifa

After losing to his little cousins ​​who practice Ju-Jitsu, Wiz Khalifa decided to make a physical transformation despite his regular consumption of cannabis.Despite his ectomorphic body (thin body with long legs and long arms) and his use of cannabis, Wiz Khalifa has become much more muscular a ...
Bodybuilding News

Avoid Overtraining

Overtraining is the result of excess motivation, which undoubtedly slows down the success of one's goals. In some cases, the athlete may even be forced to stop practicing the sport.Overtraining corresponds to an accumulation of physical and psychological fatigue which leads to a drop, or even a drop ...
Bodybuilding News

Who is Joseph Baena

Name: Joseph BaenaDate of Birth: 2 October 1997 (Thursday)Age: 24 years old as of 2022Place of Birth: Los Angeles California, USHeight: In Feet Inches: 5′ 11″ In Meters: 1.8 m In Centimeters: 180 cmWeight:In Kilograms: 85 kg In Pounds: 187.39 lbsHair Color: Dark BrownEye Color: BrownBiog ...
Famous Bodybuilders

Steroid Profile: Nandrolone Phenylpropionate

Trade Name: Durabolin, OthersOther NamesNPPNandrolone phenpropionate19-Nortestosterone phenylpropionateNandrolone hydrocinnamate19-Nortestosterone 17β-phenylpropionateNSC-23162Legal StatusAU: S4 (Prescription only)CA: Schedule IVUK: Class CUS: Schedule IIIHalf LifeIntramuscular: 2.7 daysNandrol ...
Steroid News

Ultimate Guide on Fat Burners

The term Fat Burners is used to refer to all dietary supplements that increases fat metabolism or energy expenditure, reduce the absorption of lipids or carbohydrates from food, increase weight loss, increases the oxidation of fats during physical exercise, or anything else that in the more or less ...
General Wellbeing

Who will win Mr Olympia 2021?

Mr Olympia is the title awarded to the winner of the professional bodybuilder part of the Joe Weiders Olympia Weekend competition.This competition is the most popular and most prestigious in the bodybuilding world. It takes place every year, and is organized by the International Bodybuilding and Fit ...
Bodybuilding News

Greatest Bodybuilding Quotes Ever

Bodybuilding Quotes, Workout motivational quotes, Gym Quotes, Fitness QuotesEveryone loves bodybuilding. Nowadays, every young person wishes for his body to be fit and attractive. To boast six pack abs, make his muscles appear chiseled and carved. But Achieving these results isn't easy. It involves ...
Bodybuilding News

Flex Wheeler: The Sultan of Symmetry

NAME: Kenneth “Flex” WheelerDATE OF BIRTH: August 23, 1965WEIGHT: 225 – 235lbs (102.1 – 106.6kg)HEIGHT: 5’7” (170cm)ARMS: 24”CHEST: 56”NATIONALITY: AmericanPROFESSION: BodybuilderALIAS: Flex the Sultan of SymmetryERA: 1960, 1970, 1980Biography of Flex ...
Famous Bodybuilders