With countless performance supplements available, choosing the right one can be overwhelming. Among the most talked-about lately are amino acids, essential components of proteins that play a critical role in various bodily functions.
Our bodies can synthesize 11 amino acids, referred to as “nonessential,” but we also require nine “essential” amino acids, which we must obtain from our diet. According to Dr. Adam Field, a lecturer in sport and exercise sciences at Manchester Metropolitan University in England, amino acid supplements provide “one or more of the essential amino acids your body doesn’t produce.” It’s important to note that these supplements differ from protein powders, as explained by Kelly Jones, a registered dietitian and founder of Kelly Jones Nutrition in Newtown, Pennsylvania.
Meet the experts: Dr. Adam Field, a lecturer in sport and exercise sciences. Kelly Jones, a board-certified sports dietitian and founder of Kelly Jones Nutrition. Dana White, a registered dietitian and athletic trainer specializing in sports nutrition.
Amino acid powders are renowned for effectively aiding in muscle building and repair. They also contribute to various body functions, including bone health and maintaining pH balance.
Below, experts discuss the validity of various claims regarding amino acids and who can truly benefit from incorporating these supplements into their routine.
Amino acid supplements help you develop and sustain muscle.
Many individuals turn to amino acids to foster muscle growth and strength. Surprisingly, Dr. Field notes, they enhance the “quality” of the muscle you build rather than merely increasing the size, meaning that each muscle fiber becomes stronger as a result.
If you’re looking for muscle and workout benefits, opt for a product containing the three branched-chain amino acids (BCAAs): leucine, valine, and isoleucine. Research indicates that BCAAs, particularly leucine, play a significant role in muscle growth, as stated in Nutrients.
They assist in repairing muscle damage and alleviating soreness.
Sufficient intake of BCAAs can aid in muscle healing. Recovery can take several days, so optimizing muscle protein synthesis with adequate BCAAs can enhance recovery efficiency, leading to faster recovery times, explains Jones.
BCAAs are most effective when consumed alongside protein and carbohydrates. They cannot facilitate protein synthesis on their own; they require other essential amino acids to complete the process. Additionally, carbohydrates provide energy essential for muscle repair. Dana White, registered dietitian and athletic trainer, advises that without carbohydrates, using isolated amino acids may not yield maximum recovery benefits. Consider adding BCAA powder to electrolyte-rich sports drinks, such as those from Skratch Labs, Liquid I.V., or Thorne.
Who Should Consider Amino Acids?
Experts like Dr. Field suggest that anyone aiming to build muscle can benefit from amino acids, regardless of their experience level. Meanwhile, Jones typically recommends them for those participating in endurance activities lasting over two hours.
If you have dietary restrictions, such as a plant-based diet, or don’t consume sufficient animal protein, you may also find merit in amino acid supplements.
Always consult with your healthcare provider before starting any supplement to ensure it is suitable for you.
Potential Risks: While side effects like muscle cramps, facial swelling, and bloating have been reported, particularly concerning medication interactions or pre-existing health conditions, amino acid supplements are generally safe for daily use if consumed in recommended amounts.
Top Amino Acid Supplements to Consider
The best amino acid supplements typically come in powder form, but many brands also offer capsules. Choose products that undergo third-party testing to guarantee the accuracy of their ingredient list. Look for certifications like NSF Certified for Sport, recommends Jones, who favors brands such as Thorne, Klean Athlete, and Now Foods:
Thorne Amino Complex
Mix one scoop of the NSF Certified for Sport powder with eight ounces of water daily to promote muscle growth.
Kion Aminos
Now 10% Off
All flavors are delicious, and the individual servings are perfect for travel, says Jacqueline Andriakos, executive health and fitness director at WH.
NOW Foods Branched-Chain Amino Acid Powder
Now 59% Off
This flavorless powder mixes effortlessly into smoothies and shakes for a convenient pre- or post-workout boost.
What distinguishes amino acid supplements from protein powder?
Unlike protein powders that typically contain all essential amino acids—comparable to those ingested in a meal—amino acid powders deliver amino acids in isolated forms, focusing only on one or a few. This allows you to customize your supplement intake based on your specific goals, such as enhancing muscle hypertrophy or boosting energy before a training session.
Additionally, consuming protein powder during intense workouts can lead to gastrointestinal distress for some, as it may be too heavy. In such cases, using a BCAA powder could be a better choice.
If you already use a protein powder that meets your needs, there’s no significant advantage to adding an amino acid complex, as your powder will provide the necessary amino acids.
Addison Aloian serves as the associate health & fitness editor at Women’s Health, writing across health, weight loss, and fitness verticals. A certified personal trainer through the National Academy of Sports Medicine (NASM), she enjoys weightlifting, running, and critiquing Oscar-nominated films in her leisure time. Her work has also appeared in notable publications such as Allure and StyleCaster.
