Are you trying to build lean muscle mass? If so then it’s a good idea to increase your muscle mass. Protein is one of the three macronutrients or “macros” and is critical for different body functions including building and repairing muscle tissue. You might be wondering if amino acids or protein supplements are better for strength and muscle gains. This is based on proteins being made from aminos. In fact, humans must get about half of aminos from food/supplements and the body produces the others. So, the big question is whether we should just focus on protein or also human-produced aminos.
The global dietary supplement market is booming. In 2018 it was valued at around $125 billion. This is good news for athletes and weightlifters since it gives you several products to pick from. For example, you might want to select a protein supplement that includes all 9 EAAs. Another option is something called branched-chain amino acids (BCAAs). You’ll have the option to focus on proteins or aminos to build lean muscle mass. Both options are good ones, so it’s important to figure out which approach is better. As always, the top source of nutrients is food, which includes meat, eggs, dairy, and soybeans for protein.
How Exactly Do Muscles Grow?
If you want to increase lean muscle mass then it’s important to start with how the process works. The main factors are a person’s genes and the person’s physical features. There are other issues that affect the process although they’re not as significant as these two. They include:
- Training length
- Protein/carb intake
- Weight load
There are some factors that people can’t change in terms of muscle growth. They include genes and age-related hormone changes. However, you can control your workout loads/frequency, and daily diet. Your diet involves factors like the amount of protein/amino you’re getting.
Some people seem to build muscle mass easier than others. This is based on their genes’ “blueprint.” There are other factors like the weightlifter’s age. It’s a lot easier to build muscle when you’re in your 20s than when your 40s or 60s, for example.
It’s important to know the basics about how to get strength/muscle gains. When certain physical tweaks happen, it can boost strength. During the first part of strength-training big gains are made due to a process that affects the person’s body.
The process of building muscle and increasing strength is complex. For example, when you start working out there are results that seem like boosts in muscle-size although it’s actually your body adjusting to the workouts.
If you keep doing weight-training with heavy loads and regular sessions you can increase muscle tissue. This happens when your muscles small tears that the body repairs during recovery. This highlights the need to give your body enough rest after workouts so you can increase gains faster.
There are different weight training programs you can follow. One of the best for fast results is high-intensity interval training (HIIT). It’s important to pick a program that will help you achieve your fitness goals as fast as possible.
Amino Acids or Protein: Aminos
When trying to achieve muscle gains, among the options for supplements are amino acids or protein. You have many to pick from.
Aminos can provide several benefits that can turn into muscle gains. They include increased strength, more energy, less delay, and even better focus. These are all features that can improve workouts and achieve all kinds of gains.
Amino acids are needed for all proteins in the natural world. They’re also critical for building muscles. This shows why aminos are critical to providing several benefits related to muscle-building. They’re critical for various functions like muscle gains and workout performance.
Amino acid supplements are made by focusing on the effects of the aminos on cells and molecules. The two main types of aminos are EAAs and NEAAs. If you want to improve your workouts you should consider both types.
For example, studies show that many NEAAs are critical for providing results like muscle gains, less fatigue, and faster recovery. These are all critical for increasing your muscles and strength.
A specific type of EAAs you should consider are BCAAs. This is a group of three aminos that are named for branches over to one side. Studies show they can provide several benefits related to workouts. This is important for getting the best results from your workouts.
Besides supplements, you can also get BCAAs from various natural foods. These include:
- Grains (some)
- Vegetables (some)
However, one of the main benefits of BCAA supplements is they’re more convenient when it’s not practical to bring real food with you to the gym. There’s no question whole food is always the best source of aminos. However, others like Bragg’s soy sauce are also good options. They provide more aminos to your diet.
Amino Acids or Protein: Protein Powders
There are various kinds of protein supplements on the market although protein powders are easily the most popular ones. This is greatly based on their convenience. You can add the powders to juices, shakes, oatmeal, casseroles, and other kinds of food.
It’s no secret that protein is important for building muscles. However, the mechanics of how this works might be unclear. For example. Protein is critical for rebuilding muscles after a tough workout. It might sound dangerous but when you get tiny tears in your muscles after a workout it’s a good thing.
The key is to provide enough recovery time for the body’s amino acids to repair the damaged muscles. It’s this constant process of tear/repair that results in muscle gains. Protein is a major factor in the process.
There’s no question that the actual workouts are critical for muscle gains. However, if your diet isn’t on track, you’ll have problems achieving your strength goals. Consuming enough protein can provide many benefits that can achieve muscle gains.
For example, protein can help you feel fuller. This is a plus since it can prevent you from overeating, which can wreck your gains. You can find protein in several foods like eggs, dairy, and beans. However, you can also get it from protein powders.
These powders are sourced from different foods. They include milk proteins like whey and casein. In fact, these are some of the most popular powders on the market. Whey is a good option because you’re getting all 9 essential amino acids.
There are other protein powders available. They include ones sourced from beef, eggs, and soy. You can add these supplements easily to juice, shakes, and smoothies. It’s q quick and easy way to get more “good” protein in your diet. This can supplement a healthy diet after choosing amino acids or protein.