Amino acids are essential nutritional elements that play a vital role in the body’s protein production and muscle growth. They are the building blocks of proteins and the mortar of muscles!

Muscle proteins aren’t the only substances in the body made of amino acids. Hormones, antibodies, cell receptors and immune signalling molecules are also made of amino acids, which are connected to each other and arranged in protein chains. An insufficient supply of amino acids causes protein degradation and can have significant, negative effects on muscles. Besides their structural value as components of proteins, certain amino acids also perform other essential functions in the human body such as removal of toxic substances, production of nervous signalling molecules, vitamin synthesis and hormone release stimulation.

Foods rich in amino acids include lean meat, fish, eggs, cheese, milk, soy, beans, nuts and seeds. Vegetables, fruits and grains are usually low in essential amino acids, although they provide large amounts of vitamins, antioxidants and minerals.

Essential, Non-Essential and Conditionally Essential Amino Acids

Amino acids are divided into essential and non-essential, depending on the ability of the human body to produce them. There are 22 amino acids, and nine of them are essential. This means the body cannot synthesise them and they need to come from food. The essential amino acids are Leucine, Isoleucine, Valine, Lysine, Methionine, Phenylalanine, Tryptophan, Histidine and Threonine. The other amino acids are considered non-essential because the body can usually produce them without external supply. 

However, there are certain categories of people such as children, pregnant women, body builders, athletes and those folk who exercise vigorously who require additional supplementation of certain non-essential amino acids. This is because internal production is insufficient. This is why amino acids such as Arginine, Glutamine, Tyrosine and Cystein are called conditionally essential, but for body builders they become very essential!

The Functions of Essential and Conditionally Essential Amino Acids

All 22 amino acids are engaged in the production of muscle proteins with no exception. So there are no important and unimportant amino acids when it comes to the synthesis of muscle proteins and body building. The only differences between them are their abundance in foods, the ability of the human body to produce them and how a specific amino acid deficiency can be corrected through protein powder supplementation.

Besides muscle production, amino acids have other specific purposes that are also very important for a competitive body builder.

•    Lysine facilitates calcium absorption, which is important for proper muscular contraction and bone health. Moreover, Lysine has stress-relief properties due to its interaction with the serotonin receptors in the brain.

•    Methionine is an essential amino acid and a vital part of muscle proteins. However, Methionine also serves as an intermediate substance in the production of other amino acids such as Cysteine, Carnitine and Taurine.

•    Phenylalanine is used to produce Tyrosine, which further transforms into Dopamine and Adrenaline that serve as neurotransmitter molecules and hormones. Phenylalanine is therefore important for proper stress response and workout endurance.

•    Tryptophan is an essential amino acid that is used to produce serotonin, a neurotransmitter that modulates mood and reduces anxiety.

•    Histidine and Threonine are essential amino acids that prevent muscle degradation and fatigue, contributing to endurance and an increased energy level.

Branched-Chained Amino Acids (BCAAs)

Although these essential amino acids are important for muscle building and protein synthesis, there are three amino acids, which are collectively called Branch-Chain Amino Acids, which are vital to muscle protein production. Leucine, Isoleucine and Valine are BCAAs that make up more than 35 percent of the amino acids in the muscle composition. An inadequate supply of BCAAs has dramatic negative effects on muscle production and significantly impairs body building performance. BCAAs are the most needed muscle building blocks so their supplementation should be a top priority. Although these amino acids are generally abundant in protein-rich foods, their demand significantly increases after an intense workout. So BCAA rich protein powder should be used to provide a steady supply.

Body Building-Specific Amino Acids

Besides BCAAs, there are certain amino acids that are especially useful in body building due to their unique properties. Their supplementation through protein powder is very beneficial.

•    L-Arginine is an amino acid that stimulates the release of the human growth hormone (HGH) from the pituitary gland. HGH is a powerful molecule that stimulates the incorporation of amino acids in proteins, promotes anabolic processes and facilitates muscle repair after an intense workout.

•    L-Glutamine is a source of energy for muscles along with glucose. It also stimulates anabolic processes and enhances the production of HGH. Also, it serves as a transporter for certain toxic substances, which speeds up their removal from the muscles.

•    L-Tyrosine is used by body tissues to produce stress response hormones and neurotransmitters such as dopamine and adrenaline. They enhance muscle endurance and prevent muscle damage due to intense physical stress. L-Tyrosine has actually been used by the US Military to assist troops in the field manage the stress of combat.

What Kinds of Protein Powder Are the Best Sources of Essential Amino Acids?

Protein supplements and protein powder are produced from various sources. However, the best sources of essential amino acids and BCCAs are Casein, Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), Whey Protein Hydrolysate and Soy Protein, each having its own unique properties and advantages:

•    Whey Protein Concentrate is a great source of amino acids. It has a higher amount of fat compared to other protein sources. However, it is a good source of Cystein, from which Gluthatione is produced. Gluthatione is a molecule that prevents tissue damage and has antioxidant properties.

•    Whey Protein Isolate is a low-fat, highly concentrated protein source. It is great for body builders who want to limit their ingestion of fat and cholesterol.

•    Whey Protein Hydrolysate or Hydrolyzed Whey contains partially digested protein, which makes amino acids readily available for absorption. Unlike other whey protein supplements, it is not associated with allergic reactions.

•    Soy protein is a great source of high-quality, plant-derived amino acids. It contains no cholesterol and only pure protein.

•    Casein is essentially concentrated milk protein. It retains the valuable amino acids found in milk and is rich in BCAA's, essential amino acids, calcium and phosphorus.