Friends, we all are well aware of the benefits of protein in our body. When we eat something and it gets digested, the protein content of the food is broken down into specific amino acids and each types of amino acids serves a distinct purpose in the body.
When you are training, it is obvious that you might be looking forward to reach specific goals. The knowledge of the types and benefits of the types of amino acids will only help you understand a pathway to accomplish your goals.
There are approximately 22 different types of amino acids which can be extracted from food sources. Out of which, 9 amino acids are considered essential for building muscles and increasing physical stamina. Let us discuss how many types of amino acids are there, which are essential for the muscular development, further in the article.
1) Leucine
Leucine is a type of branched chain amino acids and one of the strongest anabolic agents available. It forms an important supplement in the fitness industry because-
- It regulates blood sugar level
- Repairs muscular tissues, bones, and skeletal muscles
- It also helps in preventing break down of muscles during intense training.
Dosage: The standard dose for leucine is 16 mg per kilogram of your body weight each day.
Side effects: Overdose of leucine may lead to chances of ammonia.
Natural food source: The natural food sources for leucine are whole wheat, brown rice, beans, nuts, etc.
Related Article: Describing the Role of Amino Acids and For What They are Used for
2) Isoleucine
Isoleucine plays an important role in the formation of haemoglobin. It helps to form blood clots, which is body’s prime defence mechanism against open wounds.
Dosage: The standard dose for isoleucine is 10 to 12 mg per kilogram of your body weight each day.
Side effects: If you have kidney or liver diseases, then isoleucine should be taken only after consulting your physician. It is a mild supplement, hence there is no serious side effects noted till date.
Natural food source: The natural food sources for isoleucine include- chicken, fish, eggs, meat, cashews, almonds, lentils, etc.
3) Valine
Valine is again an important branched chain amino acid, which helps to maintain the nitrogen level and the use of glucose by the tissues.
Dosage:The standard dose for valine is same as leucine, i.e. 16 mg per kilogram of your body weight each day.
Side effects: The improper and overdose of valine may lead to hallucinations, sensories on skin, and again it is not recommended for people having liver and kidney problems.
Natural food source: The food sources that are rich in valine are- mushroom, soy, peanuts, dairy products, etc.
4) BCAA
BCAA stands for Branched Chain Amino Acids. It is generally a combination of three important amino acids viz, leucine, isoleucine, and valine. The 40-20-40 ratio of leucine, isoleucine, and valine (in same order) in BCAA is considered the best. MFF BCAA 5000 is one such product available in the market that combines the benefits of all the three above mentioned amino acids in the perfect blend ratio for superb growth of muscles.
Dosage: It is suggested to consult your fitness expert for the exact dosage, depending on your body’s and training requirements. The maximum daily standard dose of BCAA is 16 mg per kilogram of your body weight.
Side effects: Overdose of BCAA may create problems for people suffering from kidney and liver ailments.
Natural food source: Dairy products, meat, chicken, grains, soy, dry fruits, etc are some of the rich source of BCAA.
Similar Article: BCAA vs Amino Acids: What is the Difference?
5) Histidine
Histidine is responsible for repairing the cells in our body, which also includes the cells in the muscular tissues. It acts as a shock absorber by preventing the accidental impulses to reach the brain. It also helps in improving digestion by producing gastric juices and removing excess heavy minerals like iron from the body.
Dosage: The standard suggested daily dose for histidine is 8 to 10 mg per kilogram of your body weight.
Side effects: Overdose of histidine may lead to anxiety. It is recommended to consult your physician before taking on the routine if you have a medical history around anxiety and schizophrenia.
Natural food source: It is found in poultry and dairy products, fish, and in smaller amounts in rice and wheat.
6) Phenylalanine
It stimulates the nervous system and one can stay motivated to work out for longer sessions. Its use was in controversy for sometimes, but the studies found that it is harmless for healthy people. It is usually mixed with glutamine in its commercial formulation.
Dosage: The maximum amount of phenylalanine that can be taken each day is 14 mg per kg of your body weight.
Side effects: Overdosing phenylalanine may lead to headaches, nausea, and blood pressure. It is not recommended for pregnant women and diabetic people.
Natural food source: It is found in avocado, dairy products, almonds, etc.
7) Lysine
The main role of lysine in our body is to absorb calcium, which delivers the benefits like- growth of bones and muscles, fat mobilization for supplying energy in the body. It also helps to maintain the lean body mass during the times of extreme stress and fatigue. It incorporates cardiovascular benefits.
Dosage: The standard dose for lysine according to experts is 12 mg per kg of bodyweight each day.
Side effects: Overdose of lysine may lead to high cholesterol, diarrhea, and gallstones.
Natural food source: It is found in potatoes, cheese, eggs, milk, meat, etc.
8) Methionine
It helps in breakdown of fats thus resulting in higher testosterone levels. It is a good antioxidant which keeps the skin look younger.
Dosage: The suggested daily dose for methionine is 12 mg per kg of your body weight.
Side effects: It don’t have any side effects unless you are deficient in vitamin B complexes, which may lead to arteriosclerosis.
Natural food source: It is found in onion, garlic, lentils, beans, eggs, meat, fish, etc.
9) Threonine
Threonine helps in proper functioning of liver and increases immunity against antibodies. To the body builders it helps indirectly by keeping them away from other ailments and infections. It also helps in better absorption of other nutrients and proteins. For the vegans, it is required to be supplemented as they are not at all present in plants.
Dosage: Threonine can be taken in the amount of 8 mg per kg of body weight each day.
Side effects: There is no reported evidence on the side effects of threonine till date.
Natural food source: Its sources include meat, dairy, and eggs.
10) Glutamine
Glutamine is already present in our body in large amounts. It regulates the level of ammonia in our body. When you are dieting, glutamine complements the protein requirement in our body. MFF Pure Glutamine is one of the best glutamine products available today to comply with your low carb diet yet feel energetic throughout.
Dosage: It is suggested to supplement glutamine if you are in a low carb diet. Taking 5 to 10 mg of glutamine per kg of your body weight daily could be just sufficient.
Side effects: Its supplementation is not recommended for people having liver and kidney trouble.
Natural food source: High protein and carb food can be the sufficient natural source for glutamine.
So friends, we hope your curiosity towards how many types of amino acids are there is met. Feel free to drop in your comments if you require any additional information.
