Amino Acid Supplements
Amino acids are organic acids that serve as the fundamental building blocks of proteins. While there are around 500 different amino acids found in nature, only 21 are essential for proper body function, and of these, 9 cannot be synthesized by the body. These are called essential amino acids and must be obtained through diet. Two amino acids, arginine and histidine, are classified as semi‑essential amino acids because they can become essential under certain conditions (e.g., growth, illness).
Amino Acids in Food
The best sources of protein are foods that contain a complete spectrum of essential and non‑essential amino acids, such as meat, seafood, eggs, and dairy products. The usability of plant proteins, and some lower‑quality animal sources, is often limited by the presence of a "limiting amino acid" – the amino acid present in the smallest amount, which restricts the utilization of other amino acids. However, a diverse plant‑based diet can still provide all essential amino acids, though they need to be consumed in larger quantities.
Functions of Amino Acids
Amino acids play a crucial role in nearly all bodily processes, such as:
- Supporting muscle growth and development;
- Maintaining muscle tension and strength;
- Serving as an energy source;
- Aiding digestion;
- Being part of hormone and enzyme structures;
- Affecting the immune system;
- Maintaining bone health;
- Ensuring proper metabolic reactions and substance transport in the blood;
- Maintaining homeostasis;
- Promoting healthy skin, hair, and nails.
Adequate intake of all amino acids is essential for overall health. While non‑essential amino acids are not vital for survival (as the body can synthesize them), they still play a structural role, and consuming enough through diet is beneficial for optimal bodily function and muscle growth. A deficiency of essential amino acids, on the other hand, can lead to serious health issues such as weakened immunity, muscle loss, impaired recovery, or decreased appetite.
Types of Amino Acids
Amino acid supplements should never replace a varied and balanced diet. However, athletes aiming to push their bodies to the next level may require higher intake of specific amino acids. In Aktin’s selection, you can find:
- BCAA – group of three amino acids (valine, leucine, and isoleucine) that help reduce muscle breakdown, aid in recovery, and support muscle protein synthesis.
- EAA – complex of all essential amino acids (including BCAA) necessary for all metabolic processes in the human body.
- Beta‑alanine – boosts the production of carnosine in the body, which reduces muscle acidity, delays fatigue, and increases endurance.
- HMB – substance synthesized from leucine, offering anabolic and anti‑catabolic effects, which, in combination with a balanced diet, support more effective muscle building.
- L‑Arginine – helps dilate blood vessels, increasing oxygen and nutrient delivery to muscles, which reduces muscle damage and accelerates recovery.
- L‑Citrulline – has similar properties to arginine, into which it is converted in the body. It digests better and lasts longer, making it more effective.
- L‑Glutamine – one of the most abundant amino acids in the body, positively influencing gut function, improving immunity, and aiding recovery. It is popular during weight‑loss diets as it appears to help reduce cravings for sweets, although further studies are needed to confirm this.