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 perhaps 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 whole and these are typically damaged down into non-essential and important amino acids. Non-essential amino acids might be created within the physique whereas important amino acids can’t, and thus, have to 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 mixtures, equivalent to branched-chain amino acids (BCAAs), which embrace leucine, isoleucine, and valine, or a mix of a number of sorts just like the important amino acids,” says Sam Schleiger, RDN, purposeful dietitian, girls’s well being specialist, and proprietor of Merely Nourished Practical Vitamin. Due to this, there are a number of amino acid complement varieties obtainable for buy, every with a distinct supposed function.

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 should be damaged down by digestion earlier than absorption, to allow them to enter the bloodstream rapidly,” says Schleiger. Protein powders typically comprise complete protein, i.e. lengthy chains of amino acids that should 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 supposed well being advantages.

“Amino acids are additionally completely different from protein powders in that they are often extra custom-made and focused to particularly support desired well being outcomes (extra on this under),” says Lena Bakovic, RDN, registered dietitian at Prime Vitamin Teaching. Sure amino acid dietary supplements could also be geared toward bettering particular physiological features, like intestine well being, for instance. “Protein powders, then again, are sometimes used so as to add whole protein to 1’s weight loss program, present extra energy if weight administration is a objective, or help athletic efficiency,” Bakovic provides.

Nonetheless, there are situations the place the 2 complement varieties are supposed for comparable objectives. For instance, some amino acid dietary supplements (like BCAAs) are geared toward supporting muscle progress, restoration, and general well being, similar to many protein powders.

Advantages of amino acid dietary supplements

On condition that there are 20 completely different amino acids, it will not be stunning to find that there are a number of well being advantages related to completely 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 relation to supporting the immune system, a number of amino acids can play a constructive function. “Methionine and cysteine are sulfur-containing amino acids are concerned within the manufacturing of glutathione, a robust antioxidant that helps shield 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 help immune cells² whereas arginine enhances nitric oxide manufacturing³, which promotes immune operate via optimized blood movement.

2. Intestine well being

“Glutamine can also be an amino acid which works to assist strengthen, heal, and keep the intestine,” says Bakovic. That is achieved via the amino acid’s means to assist keep 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 general digestive well being,” Schleigher provides.

3. Coronary heart well being

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

4. Bodily efficiency and muscle upkeep

“BCAAs are sometimes utilized in sports activities diet, attributable to their vital 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, help muscle restoration via stopping muscle breakdown throughout intense coaching⁹ or stress whereas additionally replenishing muscle glycogen shops. In the meantime, “remoted leucine is a vital amino acid that performs a key function in muscle protein synthesis¹⁰, which may profit the getting older 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 incessantly turned to for pores and skin, hair, and nail help¹¹ (in addition to joint well being¹²). Nonetheless, Schleiger explains that cysteine can also 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 support in dopamine manufacturing, doubtlessly leading to constructive results on melancholy and temper,” says Bakovic. Whereas tryptophan is a precursor to serotonin¹⁴ which can assist enhance temper, improve sleep high quality, and cut back signs of melancholy. “Tyrosine can even assist enhance psychological efficiency, particularly in hectic conditions or throughout extended intervals of cognitive effort whereas glycine acts as an inhibitory neurotransmitter within the central nervous system, selling rest and lowering signs of tension,” Schleiger provides.

7. Power manufacturing

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

Taking amino acid dietary supplements

Given the multitude of advantages amino acids can provide, a number of several types of folks with various objectives may very well be taken with a selected amino acid complement or mix for his or her wants. These may very well be athletes, getting older people trying to keep muscle mass, or those that wish to help their digestive, immune, coronary heart, psychological, or pores and skin well being.

Amino acid dietary supplements might be taken per product directions, nonetheless, whenever you take them might be vital relying in your objectives. For instance, for those who’re taking an amino acid complement to spice up vitality for train, you wish to take it earlier than your exercise. Whereas for those who’re searching for muscle restoration help 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 a vital amino acid mix or one geared toward bettering intestine or immune well being can normally be taken within the morning together with your different dietary supplements.

Nonetheless, your physique naturally produces many of the amino acids that you just want and ideally you’re consuming 9 necessities via complete meals. Should you take particular amino acid dietary supplements above and past this, particularly in excessive doses, it will possibly doubtlessly end in detrimental unwanted effects for the immune system and different physique methods based on a 2022 research¹⁷ revealed in Physiological Analysis.

It is also value 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 seek out any large-scale, peer reviewed analysis on the efficacy of particular amino acid-based dietary supplements. Some manufacturers do conduct impartial research of their merchandise, however this doesn’t maintain the identical stage of scientific significance.

To keep away from taking a complement you don’t want or an unintended extreme dose, converse together 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 on condition that there are a number of amino acid dietary supplements of various formulations obtainable. Should you assume chances are you’ll 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.