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 can assist 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 whole 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 mixtures, similar 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, ladies’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 unique meant goal.

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 meant well being advantages.

“Amino acids are additionally completely different from protein powders in that they are often extra personalized and focused to particularly help 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 aimed toward enhancing particular physiological features, like intestine well being, for instance. “Protein powders, then again, are sometimes used so as to add whole protein to at least one’s eating regimen, present extra energy if weight administration is a purpose, or help athletic efficiency,” Bakovic provides.

Nonetheless, there are situations the place the 2 complement varieties are meant for comparable objectives. For instance, some amino acid dietary supplements (like BCAAs) are aimed toward supporting muscle progress, restoration, and total well being, identical 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 selection 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 the case of supporting the immune system, a number of amino acids can play a optimistic position. “Methionine and cysteine are sulfur-containing amino acids are concerned within the manufacturing of glutathione, a strong 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 harm,” she provides. Glutamine can help immune cells² whereas arginine enhances nitric oxide manufacturing³, which promotes immune operate by optimized blood stream.

2. Intestine well being

“Glutamine can be an amino acid which works to assist strengthen, heal, and keep the intestine,” says Bakovic. That is completed by 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 total digestive well being,” Schleigher provides.

3. Coronary heart well being

Arginine’s means to positively affect blood stream by nitric oxide manufacturing, not solely aids within the immune response, however it might additionally assist to decrease blood stress, 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, on account of their vital position 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 by 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 position in muscle protein synthesis¹⁰, which might profit the getting old inhabitants,” Schleigher provides.

BCAA dietary supplements or merchandise that includes glutamine or leucine are sometimes the amino acids dietary supplements persons are 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 regularly turned to for pores and skin, hair, and nail help¹¹ (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 help in dopamine manufacturing, doubtlessly leading to optimistic results on despair and temper,” says Bakovic. Whereas tryptophan is a precursor to serotonin¹⁴ which may also help enhance temper, improve sleep high quality, and cut back signs of despair. “Tyrosine can even assist enhance psychological efficiency, particularly in irritating conditions or throughout extended intervals of cognitive effort whereas glycine acts as an inhibitory neurotransmitter within the central nervous system, selling leisure and decreasing signs of tension,” Schleiger provides.

7. Power manufacturing

Lastly, BCAAs, glutamine, and alanine can help in vitality manufacturing all through the physique. “BCAAs can be utilized instantly by muscular tissues 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 may be taken up by the liver the place it might then regenerate glucose¹⁶, contributing to our vitality provide as effectively.

Taking amino acid dietary supplements

Given the multitude of advantages amino acids can provide, a number of various kinds of individuals with various objectives might be excited about a particular amino acid complement or mix for his or her wants. These might be athletes, getting old people trying to keep muscle mass, or those that need to help their digestive, immune, coronary heart, psychological, or pores and skin well being.

Amino acid dietary supplements may be taken per product directions, nonetheless, if you take them may be vital relying in your objectives. For instance, if you happen to’re taking an amino acid complement to spice up vitality for train, you need to take it earlier than your exercise. Whereas if you happen to’re in search of muscle restoration help after your exercise, you’d take the complement after you’ve completed. When you take tryptophan for sleep, ideally you’d take it earlier than bedtime, whereas a vital amino acid mix or one aimed toward enhancing 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 by complete meals. When you take particular amino acid dietary supplements above and past this, particularly in excessive doses, it might doubtlessly lead to unfavorable unwanted effects for the immune system and different physique techniques in response to 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 degree 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 celebration 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 formidable 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. When you assume you might 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.