How are muscles built? You might be wondering about the process of amino acids to build muscle. They’re the building blocks of muscle so you need aminos for more lean muscle mass. It’s important to know how the process works. For example, which aminos do you need? How many do you need? How do the aminos build muscle? These are all important factors to take up so you’ll know how to use aminos most effectively. We’re all familiar with protein and sources like meat, eggs, dairy, and beans. However, it might be less clear about how amino acids are involved in the process.
Protein makes up 20% of the human body. So, it’s important to make sure you’re getting enough amino acids since they’re used to make proteins. There are actually 20 different aminos in the human body and they all have different functions. The most common ones are probably branched-chain amino acids (BCAAs) since they’ve been trending in recent years. However, this is only one-third of the aminos that humans have to get from food and supplements. You’ll need all EAAs and in fact all 20 amino acids in order to build muscle mass. Taking just BCAAs isn’t enough.
What Exactly Are Proteins and Amino Acids?
It’s important to keep in mind that protein is a very complex substance. In fact, in one human cell, there are actually many different proteins in it. There are various types, sizes, and shapes of protein. They also have different jobs. For example, some help with cells’ structure or their movement.
There are other proteins with other functions. Some help send signals between cells like paper messages put in a bottle. Other proteins are involved in metabolism, which helps to turn food into energy.
So, it’s also important to know about amino acids. These groups of chemicals are the building blocks of protein in the human body. There is actually a total of 20. That includes 9 essential ones that humans have to get from food and supplements. The other 11 are “non-essential” because the body produces them naturally.
The amino acids for different kinds of proteins. For example, some proteins are round and others are like long strings. This is greatly based on what the protein does. For example, some string-like proteins are found in the skin and oval ones move oxygen in a person’s blood.
The shapes of proteins are important. That’s because various kinds of chemical bonds could be needed so the protein keeps its shape. Different factors can cause the protein to lose its shape. This can also affect the protein from doing its job, which is a bad thing.
Amino acids or “aminos” are the stuff that makes up proteins. 1+ chains of amino acids make up a protein. You might hear about there being over 20 amino acids in the human body. However, 20 of them are most common in the macro-nutrient.
There are three parts to amino acids. They include a carbon atom, hydrogen atom, and something called an “amino group.” The main issue is all these parts are needed to make up an amino acid.
Amino Acids to Build Muscle
If you want to build lean muscle mass it’s important for you to have enough of all 20 aminos. This starts with the 11 aminos the human body produces naturally. This usually isn’t a problem. If you’re getting good nutrition and getting enough exercise it shouldn’t be an issue.
There are a few exceptions. For example, if you’re a senior then your body might have problems producing enough NEAAs. It also might be a problem if you have certain health conditions that affect the body’s production of aminos.
In terms of EAAs, it’s critical to get enough of all 9 EAAs. The amount you need daily varies. Some are relatively low while others are higher. Make sure to research the figures since it’s a very technical matter.
One easy way to make sure you’re getting enough aminos is to eat different foods that have “complete proteins.” These are foods that have all 9 EAAs. However, there are different amounts of aminos in each food so it’s helpful to eat a wide range of foods. Here are some complete proteins to consider:
This will help to make sure you’re getting enough of the 9 EAAs.
You can also get your aminos from dietary supplements. Which ones should you take? Today BCAAs have been trending. In fact, the amino Leucine is the “quarterback” of EAAs. It’s not the only one you need but in terms of muscle-building, it’s a critical one.
However, studies show that BCAAs alone isn’t enough if you want to build lean muscle mass. You should get all 9 EAAs. You’ll also need to get enough of the 11 NEAAs in order to build muscle. The best option is food.
However, you can also get aminos from supplements. BCAAs are a good start but you should make sure you’re getting the other 6 essential aminos.
Some Top Benefits of Amino Acid Supplements
1. Sports performance
You can improve your athletic performance by getting enough of the 9 EAAs. This helps you get the nutrients you need for your body and brain to function at 100%. For example, some studies show that increased BCAAs can help with running sprints. It’s critical to make sure you’re getting all EAAs to maximize your performance. Each one has a different function for your body/brain.
2. Faster recovery
After a high-intensity workout, it’s common to experience muscle soreness. Protein and amino supplements can help to get you back on track faster. That’s because they can help repair damaged tissue. This results in faster recovery so you can get back to your gym workouts and keep the tear/repair process going.
3. Muscle building
This isn’t the only function of amino acids but it’s one of the most well-known ones. In order to build lean muscle mass, your body requires enough of all 20 aminos. That includes 9 EAAs and 11 NEAAs. While BCAAs are important they’re not the only ones required for the process. That’s why you should make sure to get enough of each of the 9 essential aminos.
4. Mental focus
Aminos are often linked to physical benefits in terms of workouts. However, they can also help to boost mental focus. For example, aminos are linked to certain “feel-good” neurotransmitters that can help you stay focused during your workouts. This involves chemical signals being sent between the brain and body.
5. Less muscle soreness
The use of aminos to build muscle is often focused on. However, it’s important to note that aminos can also help with workout recovery. This includes fixing damaged muscles from tough workouts. When you do a high-intensity workout it can cause tiny tears in your muscles. This takes up to three full days for recovery and you can speed up the process through amino acids to build muscle.