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Supplement sensibly: amino acids
Many athletes try to enhance their performance with various supplements or "ergogenic aids" as they are called. Some of the more common ergogenic aids are amino acids. Amino acids are the building blocks of proteins and when we eat foods containing protein, the body breaks down the protein and uses the amino acids to synthesize muscle, hormones, antibodies and lots more! These amino acids are an important part of everyday functioning and 8 of the 20 that our body uses are ONLY obtained from the diet and are termed "essential." The others are still important but can be made in the body from other substances.
If they are essential, does that mean we should supplement? Not necessarily. Taking in supplemental amino acids does not necessarily result in an increased utilization or increased muscle protein synthesis in the body. In fact, amino acids from food protein reach the blood and are ready for use more rapidly than do amino acids from supplements. Furthermore, studies have shown that these amino acid supplements may slow protein degradation during endurance exercise, delay fatigue and possibly affect mood.
Need more reason not to supplement with amino acids? Here's one more for the record. Amino acid oxidation (breakdown) increases the risk of dehydration because of the need to remove protein metabolic end products via the urine. How many of us active people feel as if we drink enough water as it is? Probably not many. Therefore amino acid supplements, are unnecessary, do not contribute to athletic performance or increase muscle mass. In fact, they may be detrimental to health and athletic performance.
Get your amino acids as part of a healthy, protein sufficient diet. Focus on meeting your protein requirement rather than worrying about individual amino acids.
Many athletes try to enhance their performance with various supplements or "ergogenic aids" as they are called. Some of the more common ergogenic aids are amino acids. Amino acids are the building blocks of proteins and when we eat foods containing protein, the body breaks down the protein and uses the amino acids to synthesize muscle, hormones, antibodies and lots more! These amino acids are an important part of everyday functioning and 8 of the 20 that our body uses are ONLY obtained from the diet and are termed "essential." The others are still important but can be made in the body from other substances.
If they are essential, does that mean we should supplement? Not necessarily. Taking in supplemental amino acids does not necessarily result in an increased utilization or increased muscle protein synthesis in the body. In fact, amino acids from food protein reach the blood and are ready for use more rapidly than do amino acids from supplements. Furthermore, studies have shown that these amino acid supplements may slow protein degradation during endurance exercise, delay fatigue and possibly affect mood.
Need more reason not to supplement with amino acids? Here's one more for the record. Amino acid oxidation (breakdown) increases the risk of dehydration because of the need to remove protein metabolic end products via the urine. How many of us active people feel as if we drink enough water as it is? Probably not many. Therefore amino acid supplements, are unnecessary, do not contribute to athletic performance or increase muscle mass. In fact, they may be detrimental to health and athletic performance.
Get your amino acids as part of a healthy, protein sufficient diet. Focus on meeting your protein requirement rather than worrying about individual amino acids.