When to Use Amino Acids vs. Protein Powders, According to Dietitians

So, what is the distinction between amino acids vs. protein dietary supplements? We’ve spoken with two registered dietitians that will help you perceive what amino acid dietary supplements are, their touted advantages, in the event that they is likely to be best for you, and if they need to substitute your go-to protein powder.

What are amino acid dietary supplements?

Amino acids are the constructing blocks of protein within the physique. There are 20 amino acids in complete and these are typically damaged down into non-essential and important amino acids. Non-essential amino acids may be created within the physique whereas important amino acids can not, and thus, should be consumed.

The 11 non-essential amino acids embrace:

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

The 9 important amino acids are:

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

“Amino acid dietary supplements can both be particular person amino acids, particular combos, comparable to branched-chain amino acids (BCAAs), which embrace leucine, isoleucine, and valine, or a mix of a number of varieties just like the important amino acids,” says Sam Schleiger, RDN, useful dietitian, girls’s well being specialist, and proprietor of Merely Nourished Purposeful Vitamin. Due to this, there are a number of amino acid complement varieties obtainable for buy, every with a special meant objective.

When to make use of amino acids vs. protein powders

One of many main variations between amino acids vs. protein powders is how they’re digested and metabolized. “Amino acid dietary supplements are normally free-form, that means they do not have to be damaged down by digestion earlier than absorption, to allow them to enter the bloodstream rapidly,” says Schleiger. Protein powders typically comprise entire protein, i.e. lengthy chains of amino acids that have to be digested and damaged down into particular person amino acids earlier than absorption. That is an space the place amino acid dietary supplements can have a leg up, relying on the meant well being advantages.

“Amino acids are additionally totally different from protein powders in that they are often extra personalized and focused to particularly assist desired well being outcomes (extra on this beneath),” says Lena Bakovic, RDN, registered dietitian at Prime Vitamin Teaching. Sure amino acid dietary supplements could also be aimed toward enhancing particular physiological features, like intestine well being, for instance. “Protein powders, then again, are sometimes used so as to add complete protein to at least one’s food plan, present further energy if weight administration is a aim, or assist athletic efficiency,” Bakovic provides.

Nonetheless, there are situations the place the 2 complement varieties are meant for related objectives. For instance, some amino acid dietary supplements (like BCAAs) are aimed toward supporting muscle development, restoration, and total well being, identical to many protein powders.

Advantages of amino acid dietary supplements

On condition that there are 20 totally different amino acids, it might not be stunning to find that there are a number of well being advantages related to totally different amino acid-based dietary supplements. Listed below are some areas of well being these up-and-coming merchandise can profit probably the most (relying on formulation):

1. Immune operate

In terms of supporting the immune system, a number of amino acids can play a optimistic function. “Methionine and cysteine are sulfur-containing amino acids are concerned within the manufacturing of glutathione, a strong antioxidant that helps defend cells from oxidative stress and reduces irritation,” says Schleiger, “taurine has anti-inflammatory properties¹ and helps the antioxidant protection system, defending tissues from injury,” she provides. Glutamine can assist immune cells² whereas arginine enhances nitric oxide manufacturing³, which promotes immune operate by means of optimized blood stream.

2. Intestine well being

“Glutamine can be an amino acid which works to assist strengthen, heal, and preserve the intestine,” says Bakovic. That is achieved by means of the amino acid’s means to assist preserve intestinal lining integrity and suppress pro-inflammatory signaling pathways⁴ within the intestine. “Glycine performs a job within the synthesis of bile acids⁵, that are important for fats digestion and total digestive well being,” Schleigher provides.

3. Coronary heart well being

Arginine’s means to positively affect blood stream by means of nitric oxide manufacturing, not solely aids within the immune response, however it could actually additionally assist to decrease blood strain, a typical threat issue for hypertension and sure coronary heart illnesses. “Citrulline works equally to arginine by rising nitric oxide ranges⁶ and enhancing blood stream, which helps coronary heart well being,” Schleigher additionally shares.

4. Bodily efficiency and muscle upkeep

“BCAAs are sometimes utilized in sports activities vitamin, because of their necessary function in protein synthesis and athletic efficiency,” says Bakovic. This amino acid mix has additionally been linked to diminished muscle soreness⁷ and improved muscle restoration. Schleiger explains that glutamine⁸ can, too, assist muscle restoration by means of stopping muscle breakdown throughout intense coaching⁹ or stress whereas additionally replenishing muscle glycogen shops. In the meantime, “remoted leucine is an important amino acid that performs a key function in muscle protein synthesis¹⁰, which may profit the ageing inhabitants,” Schleigher provides.

BCAA dietary supplements or merchandise that includes glutamine or leucine are sometimes the amino acids dietary supplements persons are most probably to swap protein powder out for, in the event that they use protein powder for efficiency and muscle well being.

5. Pores and skin, hair, and nail well being

Collagen peptides are a buzzworthy amino acid-based complement that’s often turned to for pores and skin, hair, and nail assist¹¹ (in addition to joint well being¹²). Nonetheless, Schleiger explains that cysteine can be concerned within the manufacturing of keratin¹³, a protein that makes up hair, pores and skin, and nails.

6. Psychological well being and sleep

“Phenylalanine and tyrosine assist in dopamine manufacturing, probably leading to optimistic results on despair and temper,” says Bakovic. Whereas tryptophan is a precursor to serotonin¹⁴ which might help enhance temper, improve sleep high quality, and cut back signs of despair. “Tyrosine also can assist enhance psychological efficiency, particularly in traumatic conditions or throughout extended intervals of cognitive effort whereas glycine acts as an inhibitory neurotransmitter within the central nervous system, selling rest and decreasing signs of tension,” Schleiger provides.

7. Power manufacturing

Lastly, BCAAs, glutamine, and alanine can assist in power manufacturing all through the physique. “BCAAs can be utilized instantly by muscle tissue for power throughout extended train and are metabolized in muscle tissue, offering a direct power supply, significantly when glycogen shops are low,” says Schleiger. In the meantime, glutamine can assist gluconeogenesis¹⁵ which releases glucose into the bloodstream, sustaining power ranges. Alanine may be taken up by the liver the place it could actually then regenerate glucose¹⁶, contributing to our power provide as properly.

Taking amino acid dietary supplements

Given the multitude of advantages amino acids can supply, a number of various kinds of folks with various objectives might be keen on a particular amino acid complement or mix for his or her wants. These might be athletes, ageing people trying to preserve muscle mass, or those that wish to assist their digestive, immune, coronary heart, psychological, or pores and skin well being.

Amino acid dietary supplements may be taken per product directions, nonetheless, once you take them may be necessary relying in your objectives. For instance, in case you’re taking an amino acid complement to spice up power for train, you wish to take it earlier than your exercise. Whereas in case you’re on the lookout for muscle restoration assist after your exercise, you’d take the complement after you’ve completed. Should you take tryptophan for sleep, ideally you’d take it earlier than bedtime, whereas an important amino acid mix or one aimed toward enhancing intestine or immune well being can normally be taken within the morning along with your different dietary supplements.

Nonetheless, your physique naturally produces many of the amino acids that you simply want and ideally you’re consuming 9 necessities by means of entire meals. Should you take particular amino acid dietary supplements above and past this, particularly in excessive doses, it could actually probably end in damaging unwanted side effects for the immune system and different physique programs in line with a 2022 examine¹⁷ printed in Physiological Analysis.

It is also price noting that whereas there’s loads of proof pointing to the precise physiologic processes of sure amino acids within the physique, you’ll be hard-pressed to search out any large-scale, peer reviewed analysis on the efficacy of particular amino acid-based dietary supplements. Some manufacturers do conduct unbiased research of their merchandise, however this doesn’t maintain the identical degree of medical significance.

To keep away from taking a complement you don’t want or an unintentional extreme dose, communicate along with your healthcare supplier previous to beginning a brand new routine. If that routine is okayed by your physician, select a product that’s verified by a 3rd occasion just like the U.S. Pharmacopeia or Nationwide Science Basis because the Meals and Drug Administration doesn’t regulate dietary dietary supplements for purity, security, or effectiveness.

The underside line on amino acids vs. protein powder

Amino acids boast a powerful array of well being advantages all through the physique. Many of those advantages can translate to high-quality amino acid dietary supplements when taken appropriately. And whereas a few of these perks can function a logical substitute for protein powder, the 2 merchandise are typically not interchangeable. That is very true provided that there are a number of amino acid dietary supplements of various formulations obtainable. Should you suppose you could profit from taking an amino acid complement, it’s essential to first seek the advice of your healthcare supplier or a registered dietitian, after which select a product from a good, third-party verified model.