Amino acids for weight loss

The human body needs the amino acids L-arginine, L-carnitine, L-glutamine and many others for muscle building and numerous processes, as well as for the production of hormones and metabolism. We give you an insight into the topic and its importance for our health. You can find out here whether you can even lose weight with a targeted intake.

What are amino acids?

Proteins are proteins. Their individual building blocks are amino acids.
We can absorb many different amino acids from the protein in our food, while the body can produce others itself.

What amino acids are there?

There are essential amino acids (the body cannot produce them itself), semi-essential and non-essential amino acids.

The essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Semi-essential amino acids are, for example, L-arginine, cystine, L-glutamine and thyrosine.

Non-essential are, for example Alanine, carnitine, asparagine, aspartic acid, glutamic acid, glycine, proline and serine.

What are amino acids good for?

The human body needs proteins for numerous metabolic processes. As the body cannot store them, a constant supply is necessary. They are building materials for tissues and cells, such as skin, muscles, organs and connective tissue. They are also necessary for hormone production, support the immune system and serve as a transport substance.

In connection with the topic of muscle building, people often talk about certain amino acids:

BCAAs (Branched Chained Amino Acids) are among the essential amino acids: L-leucine, L-valine and L-isoleucine. The intake of BCAAs in powder or capsule form is particularly widespread in the field of weight training. The normal requirement of BCAAs can be supplied through food, but any increased requirement due to intensive sporting performance can also be covered by dietary supplements.

L-arginine is one of the semi-essential amino acids, meaning that the body can only produce it in limited quantities. In strength and endurance sports, L-arginine is often taken as a powder or capsule because it is said to have an effect on muscle performance.

The non-essential amino acid L-carnitine is particularly popular with endurance athletes as a dietary supplement in powder form or portioned in a capsule, as it naturally plays an important role in energy metabolism.

The non-essential L-glutamine is often taken as a dietary supplement in the form of amino acid capsules or powder during intense exercise.

What effect does L-arginine have?

The semi-essential amino acid L-arginine is important for the formation of nitric oxide in the body. Although it can be produced independently, these quantities are no longer sufficient in certain situations. A deficiency can lead to circulatory disorders, high blood pressure and erectile dysfunction. However, whether these health problems can be remedied by an increased intake of L-arginine in capsule or powder form has not yet been proven.

The popular L-arginine is found in particular in meat, fish, prawns, gelatine, pulses and peanuts. Peas and soya beans are also a good source of L-arginine.

What effect does L-carnitine have?

The non-essential amino acid L-carnitine is advertised as being particularly beneficial for the body in terms of fat metabolism, as it is involved in energy production in the body. As a capsule or powder, additional intake is said to favour the burning of body fat. However, the European Food Safety Authority (EFSA) has rejected this claim as scientifically unsubstantiated.

Long-term overdose of L-carnitine can damage arteries and the heart.

Which foods contain a lot of protein?

Suitable sources with high protein quality and good bioavailability are animal products such as milk and dairy products (preferably low-fat), meat and meat products (preferably low-fat), fish and eggs, but also plant-based foods such as pulses, cereal products and potatoes.

Chicken protein is very similar to human protein and is therefore a very good source of all essential amino acids.

Lean beef contains the most protein and provides all essential amino acids for the human body.

Among animal foods, fish is also an excellent source of protein. Fish and seafood are rich in the essential amino acids valine, leucine, threonine, lysine and tryptophan. The protein contained in fish is easy for the body to digest and can be easily converted into the body's own protein. Fish is also very rich in omega-3 fatty acids, which are particularly important for brain performance, among other things.

Milk and dairy products contain the milk protein casein and are therefore also a high source of protein.

Vegetarians and vegans should make sure they have a balanced supply from different food groups, as very few plant-based foods contain all the essential proteins.

Pulses are low-fat protein-rich foods, but still contain valuable unsaturated fatty acids (healthy fats) that have a positive effect on cholesterol levels. They also contain a high proportion of valuable minerals, which have a positive effect on the whole organism. They are rich in the essential amino acids lysine and isoleucine, which are less common in other plant-based foods.

Wholemeal cereals can be combined with pulses to increase the spectrum and bioavailability of the protein. Cereals are rich in methionine and therefore compensate for the low occurrence in pulses. Pseudocereals in particular, such as quinoa, provide a particularly balanced range of active ingredients.

Nuts and seeds are also a very healthy source of protein and also provide many important minerals and trace elements. Due to their high fat content, you should reduce their consumption, especially when trying to lose weight.

What happens if you have an amino acid deficiency?

A long-term deficiency often leads to increased susceptibility to infections, loss of performance, joint problems, deficits in muscle building, slow wound healing and mood swings and even depression or obsessive-compulsive disorder [1].

Which amino acids boost the metabolism?

After a great deal of physical exertion through intensive sport, leucine, isoleucine and valine are often taken as a powder or capsule to maintain muscle mass. These amino acid capsules are also said to increase fat burning and produce the metabolic hormone T3. However, conclusive studies on this are still pending.

Which amino acids promote fat loss?

L-arginine and L-glutamine are often taken here. They are said to have an effect on the immune system and muscles and therefore indirectly also on fat metabolism. This statement has not yet been substantiated by well-founded studies.

Can you lose weight from amino acids?

Fat burning depends on several factors: A healthy and low-calorie diet, regular exercise, sufficient fluid intake and muscle building.

Amino acid supplements are said to additionally help with muscle building. For example, food supplements with L-carnitine in powder or capsule form are said to help the body burn fat.

In fact, L-carnitine plays an important role in natural energy metabolism. The protein is found in large quantities in animal products, such as meat, fish and dairy products. However, L-carnitine is also found in plant-based foods.

How much should you take each day?

When taking food supplements with amino acids, always stick to the daily amounts recommended by the manufacturer and never take more.

What happens if you take too many amino acids?

Excessive, long-term consumption of individual amino acids can lead to side effects: For example, you should expect nausea, vomiting and diarrhoea. An overdose can also lead to increased uric acid levels, as unused proteins are excreted in the urine. In the long term, this can lead to health problems such as gout and an overload on the liver and kidneys.

Young people, pregnant women or people with impaired kidney function should always consult a doctor before taking BCAA.

There is a possibility that an overdose of BCAA could increase the ammonia level in the blood. Ammonia is formed during the breakdown of BCAA. An increased ammonia level can result in neurological damage.

Increased excretion of calcium and interactions with medication are also possible.

How long does it take for amino acids to take effect?

The concentration of amino acids in the blood can be detected after just 30 - 90 minutes.

Sources:

[1] https://www.zentrum-der-gesundheit.de/ernaehrung/naehrstoffe/aminosaeuren/aminosaeuren

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