We all know the saying, “An apple a day keeps the doctor away.” But the truth is, our bodies require much more than just fruit to thrive. Essential macronutrients like protein play a vital role in keeping us healthy and ensuring our bodies function properly. While protein often takes the spotlight when it comes to muscle growth, there’s a lesser-known hero in this narrative: amino acids. These tiny but mighty compounds hold the key to unlocking our muscles’ true potential, from repairing tissue, to bolstering muscle growth and even fending off dreaded muscle loss.

If you’re looking to build more muscle, stick around to find out how amino acids can help you do just that.

Getting to know amino acids

Before we dive into the world of amino acids, let’s take a moment to talk about protein. Proteins have various responsibilities within the body including supporting cell repair, transporting molecules throughout the body, and promoting healthy growth and development. Proteins can be obtained from our foods (more on that below) and protein-rich foods are known for keeping us feeling full for longer periods of time.

Now, let’s zoom in on amino acids. Each protein is made up of several amino acids attached together, forming what’s known as a peptide bond. And when we digest protein, it gets broken down into individual amino acids that our bodies can use for various reactions.

There are 20 amino acids in total, but only 9 of these are said to be essential to our overall health. In the world of muscle growth, you may have heard the term “complete protein”. While it’s important to have a regular intake of protein in general, complete proteins have been shown to be more beneficial when it comes to building muscle. This is because these proteins contain all 9 essential amino acids.

Increasing your protein intake ultimately results in a higher intake of amino acids. So if you’re looking to build muscle mass, you’ll want to focus on getting enough of those 9 essential amino acids.

Essential vs. non-essential amino acids

From aiding protein synthesis to supporting nutrient absorption, essential amino acids are vital for various functions within the body. Studies have also shown that these amino acids can be helpful for wound healing, tissue repair, and supporting recovery after surgery. Additionally, taking essential amino acid supplements can help reduce muscle loss in older adults.

Although our bodies need essential amino acids to function properly, they can’t be produced within the body. This means we must turn to external sources, either through diet or supplementation. The 9 essential amino acids include:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

Non-essential amino acids are those that can be produced by our bodies. The body does this by breaking down proteins and preexisting amino acids. They can also be obtained through our diet. While they are less necessary for our bodily functions, these amino acids still play an important role in our overall well-being by supporting immune function and energy production. The 11 non-essential amino acids include:

  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cysteine
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Serine
  • Tyrosine

How amino acids support muscle health and more

We know that amino acids play an important role when it comes to growing and repairing body tissue. But how exactly do they build muscles?

When we consume enough dietary protein, we have plenty of amino acids in our system. This means that our body will experience a positive nitrogen balance, which is a measure of protein metabolism. This occurs when the amount of nitrogen going into your body is greater than the nitrogen going out, resulting in an increase in the total pool of protein within the body.

This positive loop then sends a signal, preparing the body for an anabolic or muscle-building state. As a result, amino acids help support this positive balance, ultimately helping to repair and grow new muscle fibres.

In addition, amino acids can:

  • Prevent bone loss – L-lysine increases the absorption of calcium, helping to treat and prevent bone loss.
  • Help improve mental health – L-tyrosine can reverse dopamine depletion when the stress hormone, cortisol, is released. This can lower stress levels and improve physical performance.
  • Optimize energy utilization – L-arginine can regulate the body’s energy usage and has been shown to aid people with completing the same amount of exercise while using less energy.

Simple steps to amp up your amino acid intake

Looking to increase your amino acid intake? The easiest way to do so is by loading up on complete proteins. These powerhouse foods are packed with all the essential amino acids your body needs to thrive. Think meat, poultry, fish, eggs, dairy products, quinoa, and chia seeds.

But sometimes, diet alone isn’t quite enough. That’s where supplementation can come in handy. CanPrev’s MuscleRescue provides the most efficient ratio of all 9 essential amino acids plus L-arginine, needed for protein synthesis and muscle regeneration. This specially formulated blend kicks into action, delivering double the muscle-building power compared to traditional whey protein. Plus, it’s clinically proven to reverse muscle loss during sedentary periods.

Amino acids play a crucial role in maintaining our health by aiding in the growth of new muscle fibres, preventing muscle loss, and facilitating tissue repair. Whether through dietary intake or supplementation, ensuring adequate amino acid consumption is vital for making strides toward your muscle-building goals.

Sources:

Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise tolerance
The Effect of Amino Acids on Wound Healing: A Systematic Review and Meta-Analysis on Arginine and Glutamine
Tyrosine and its potential use as a countermeasure to performance decrement in military sustained operations
Essential Amino Acid Supplementation Mitigates Muscle Atrophy After Total Knee Arthroplasty
Dietary L-lysine and calcium metabolism in humans