Branched Chain Amino Acids (BCAAs)
Primary Benefit ›› Building muscle mass
The number one amino acid on our list of aminos is actually a group of three that are the most important amino acids for the manufacture, maintenance and repair of muscle tissue. Branched-chain amino acids include leucine, isoleucine and valine. Of the three, leucine appears to be the MVP. Research on this single BCAA shows that it can stimulate protein synthesis (the process in muscle cells that builds up muscle protein and therefore creates muscle growth). Yet, the three work even better together to provide a host of benefits. First and foremost, they stimulate protein synthesis and, therefore, drive muscle growth. This is particularly critical after weight-training workouts.
They also help boost insulin release, which is what you want to do after workouts. This anabolic hormone stimulates muscle growth and drives nutrients such as glucose (for restoring muscle glycogen after workouts) and creatine into muscle cells. Research presented at the 2006 annual meeting of the International Society of Sports Nutrition reported that as little as 3 g of BCAAs taken per day blunts cortisol levels after exercise. Cortisol is a catabolic hormone that blocks testosterone’s anabolic effects and leads to increased muscle breakdown. Other research from the Nagoya Institute of Technology (Nagoya, Japan) has found that 5 g of BCAAs taken around workout time helps to decrease delayed-onset muscle soreness.
The Dose ›› Go with 3–5 g of BCAAs immediately after workouts.
Creatine
Primary Benefit ›› Increasing muscle energy and strength
The only reason that creatine is second instead of first on this list is that typically it is not considered to be an amino acid. That’s because few people realize that creatine is made from the amino acids arginine, glycine and methionine. So, technically, it’s an amino-acid supplement, not an individual amino acid.
Taking creatine before workouts helps keep your muscles saturated with creatine, producing the rapid energy your muscles need to perform rep after rep in the gym. It also makes muscles stronger by pulling more water into the muscle cells, which gives them a biomechanical advantage, helping you lift more weight or squeeze out an extra rep or two.
For best results, take another dose of creatine after you work out. This will help to replenish your levels of creatine in the muscle and maximize growth. One way creatine boosts muscle growth after workouts is through increasing the levels of insulin-like growth factor-I (IGF-I) in muscle.
The Dose ›› Take 2–5 g of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate immediately before and after workouts.
Arginine
Primary Benefit ›› Providing bigger muscle pumps
Arginine is another awesome amino acid that every bodybuilder needs to have in his supplement cabinet. As you may know, arginine is the main ingredient in almost every nitric oxide (NO) supplement on the market today. Arginine is readily converted in the body to NO, which regulates muscle growth, as well as dilates blood vessels. This last function helps to increase blood flow to muscles, which results in the delivery of more blood to the muscles along with more oxygen, nutrients and anabolic hormones, as well as bigger muscle pumps.
Arginine is also effective in boosting growth hormone (GH) levels, critical for stimulating muscle growth. Although scientists long doubted the effectiveness of arginine for muscle growth and strength, NO products sold like hot cakes. Sales records typically suggest the effectiveness of a product. When a study was finally done on arginine in bodybuilders, it confirmed the sales records: Subjects taking arginine increased their bench-press strength by almost 20 pounds more than those taking a placebo.
The Dose ›› Take 3–5 g in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate or arginine ethyl ester, in the mornings before breakfast, 30–60 minutes before workouts and 30–60 minutes before bed.
Beta-Alanine
Primary Benefit ›› Improving muscular endurance and strength
In the body this amino acid is combined with another amino acid, histadine, to form the dipeptide (two amino acids bound together) known as carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. More recent studies have found that this also holds true in athletes who supplement with beta-alanine. One of the most recent studies on beta-alanine reported that subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects taking just creatine.
The Dose ›› Take 1–1.5 g of beta-alanine or carnosine immediately before and immediately after workouts.
Glutamine
Primary Benefit ›› Improving recovery from training
This amino has been a bodybuilding favorite for many years, as it provides a multitude of functions. To start, glutamine aids muscle growth by increasing levels of the BCAA leucine in muscle fibers. It also helps decrease muscle breakdown. Since the immune system requires glutamine to function, taking supplemental glutamine prevents the immune system from stealing it from muscle fibers. This not only enhances immune function, but also encourages muscle growth via better maintenance of muscle-glutamine levels. Taken before workouts, it can help to decrease muscle fatigue by buffering lactic acid. It also boosts GH levels, making it a great supplement for after workouts and before bed. If all that weren’t enough, recent research shows that glutamine can increase the amount of calories and fat burned at rest and during exercise.
The Dose ›› Go with 5–10 g of glutamine 30–60 minutes before workouts, immediately after workouts and 30–60 minutes before bed.
Carnitine
Primary Benefit ›› Enhancing body-fat burning
Carnitine is made from the amino acids lysine and methionine, as well as vitamin C, B-3, B-6 and iron. You may have heard about its ability to enhance fat loss, yet new research shows that in addition to fat burning, carnitine can enhance muscle growth. Carnitine is essential in the body for transporting fats to the mitochondria, the area in cells where fats are burned for fuel. Research also shows that carnitine can enhance the amount of testosterone receptors known as androgen receptors, inside muscle cells. The more of these receptors the more testosterone that can bind to them and stimulate muscle growth.
The Dose ››Take 1–1.5 g of carnitine or acetyl-L-carnitine in the morning, before breakfast, 30–60 minutes before workouts and 30–60 minutes before bed.
Citrulline
Primary Benefit ›› Increasing arginine levels in the blood An amino closely related to arginine
citrulline is regularly converted into arginine. Some scientists suggest that taking citrulline better maintains arginine levels in the blood than taking arginine itself. Because of this, most of the benefits you get with arginine, such as NO and GH production, you also get with citrulline. Also, research shows that when subjects take citrulline malate (citrulline attached to malic acid), they have reduced fatigue and significantly increased levels of ATP and creatine phosphate in their muscles.
The Dose ›› Take 2–3 g of either L-citrulline or citrulline malate about 30–60 minutes before workouts.
Taurine
Primary Benefit ›› Preventing muscle fatigue and atrophy
Research shows that when taurine levels in muscle fibers are decreased, as happens during exercise, so, too, is the strength of those muscle fibers. Other studies show that when taurine is added to muscle fibers, muscle strength increases. In addition to increasing muscle strength, studies show that taurine supplementation can increase endurance by up to 50%, as well as reduce oxidative stress that accompanies intense exercise. In fact, taurine appears to be crucial to protect muscle cells from atrophy (reduction in size). Taurine appears to reduce fatigue by reducing levels of lactic acid in muscle and increases strength by enhancing the ability of muscle to contract faster and with more force. On top of all those benefits, taurine can also enhance muscle-cell volume by drawing water into the muscle cells, somewhat like creatine.
The Dose ›› Take 1–3 g of taurine about 30–60 minutes before workouts and immediately after.
Tyrosine
Primary Benefit ›› Upping energy
Tyrosine is a true pick-me-up amino acid, as it is known to increase energy, elevate mood, enhance mental focus, aid fat loss and even boost sex drive. In the body, tyrosine is used to produce several important hormones and neurotransmitters such as dopamine, norepinephrine and epinephrine, as well as thyroid hormones. Norepinephrine and epinephrine increase metabolic rate, as well as the breakdown of body fat for use as fuel, which is important for those interested in dropping body fat. New research suggests that having higher epinephrine levels during workouts can enhance muscle strength and reduce fatigue.
The Dose ›› Take 1–4 g of tyrosine 30–60 minutes before workouts. Also, take 1–4 g in the morning to start the day with more energy.
Theanine
Primary Benefit ›› Boosting growth hormone
Those of you who are green tea drinkers may be familiar with this amino acid, as it is found in tea leaves and is responsible for the mental and physical relaxation that some teas offer. Few people realize that theanine is actually a modified form of glutamine. Here’s why an amino acid that promotes relaxation is on our Awesome Aminos list: While reducing stress and getting a good night’s sleep are important for building muscle, theanine offers much more. Theanine promotes relaxation by increasing the levels of GABA (gamma-amino-butyric acid), an important inhibitory neurotransmitter in the brain. That’s great for relaxation, but more importantly GABA also increases GH release. Taking theanine before bed will not only help you sleep better, but it can also help to further spike GH levels while you sleep.
The Dose ›› Take 50–200 mg of theanine about 30–60 minutes before bed.
By James Edwin
