{"id":31630,"date":"2023-06-06T13:40:40","date_gmt":"2023-06-06T17:40:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31630"},"modified":"2023-06-07T09:46:51","modified_gmt":"2023-06-07T13:46:51","slug":"people-who-need-more-amino-acids","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/people-who-need-more-amino-acids\/","title":{"rendered":"5 Groups of People Who Could Benefit From More Amino Acids"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Take a walk down memory lane to your high school chemistry class\u2026remember anything about <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>? These organic compounds make up all proteins, providing a backbone for hormones and enzymes and bulking up your muscles. Though there are roughly 500 amino acids found in nature, just 20 form the building blocks of protein in foods. Of those 20, nine are considered essential, meaning that you have to get them via diet. (Don\u2019t worry, we won\u2019t ask you to name them all.) When you snack on peanuts or down a burger at dinner, you refill your body\u2019s supply of these critical compounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just like some folks can benefit from including more <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a> in their diets, certain groups of people can reap better health by ramping up amino acids. Read on to discover if you\u2019re one of the many people who could use more aminos in your life.<\/span><\/p>\n<h2><strong>1. Athletes<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Since amino acids are the foundation of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>, it\u2019s not surprising that athletes are one group that could benefit from a boost from them. Specifically, it\u2019s a group of amino acids known as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a> that athletes should prioritize.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAthletes who perform high-intensity or endurance exercise may benefit from taking amino acids, especially <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">branched-chain amino acids<\/a> (BCAAs), which are leucine, isoleucine, and valine,\u201d says dietitian <\/span><span style=\"font-weight: 400;\">Steph Magill, M.S., R.D., F.A.N.D., of <\/span><a href=\"http:\/\/soccermomnutrition.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Soccer Mom Nutrition<\/span><\/a><span style=\"font-weight: 400;\">. \u201cBCAAs may help reduce muscle damage, soreness, and fatigue.\u201d\u00a0<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/bcaa-supplement\/\" target=\"_blank\" rel=\"noopener\"> <b>7 Times When a BCAA Supplement Comes in Handy<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some<\/span> <span style=\"font-weight: 400;\">research<\/span><span style=\"font-weight: 400;\"> has shown that BCAAs could also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20386134\/\" target=\"_blank\" rel=\"noopener\">reduce perceived exertion<\/a> and<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7126259\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">time to exhaustion<\/span><\/a><span style=\"font-weight: 400;\"> in endurance exercises like cycling.<\/span><span style=\"font-weight: 400;\"> \u201cThis means that endurance athletes can improve their capacity to increase their training load and, over time, improve their performance,\u201d Magill says. Muscle-building <\/span><i><span style=\"font-weight: 400;\">plus <\/span><\/i><span style=\"font-weight: 400;\">less fatigue? We call that a win-win. <\/span><b>\u00a0<\/b><\/p>\n<p><b>Your move: <\/b><span style=\"font-weight: 400;\">If you\u2019re an athlete\u2014especially a bodybuilder or endurance junkie\u2014consider incorporating <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAA supplements<\/a> around your workouts<\/span><b>.<\/b><\/p>\n<h2><strong>2. Plant-Based Eaters<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/plant-based-diet-questions\/\" target=\"_blank\" rel=\"noopener\">plant-based diet<\/a> can come with many benefits for health\u2014but you may have to do a bit of mental calculus to ensure you\u2019re getting enough protein (and therefore amino acids) when fully vegan or vegetarian. \u201cSince some plant-based foods contain a lower amount of some essential amino acids, it\u2019s recommended to eat a variety of grains, legumes, nuts, and seeds to ensure adequate intake of essential amino acids,\u201d Magill says.\u00a0<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-your-plant-based-diet-isnt-working\/\" target=\"_blank\" rel=\"noopener\"> <b>6 Signs Your Plant-Based Diet Isn\u2019t Working for You<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When life gets hectic and you\u2019re not able to focus on your nutrition with this level of strategy, supplementing with amino acids could fill some gaps, especially if you\u2019re a plant-based athlete. \u201cAthletes on a vegan or vegetarian diet may consider supplementing with amino acids if they have low protein intake,\u201d says Magill.\u00a0<\/span><\/p>\n<p><b>Your move: <\/b><span style=\"font-weight: 400;\">Again, branched-chain amino acids are probably the way to go here. Not only will they provide your body with some of the <a href=\"https:\/\/www.vitaminshoppe.com\/p\/replenish-key-west-15-oz-powder\/arn0006\" target=\"_blank\" rel=\"noopener\">essential aminos<\/a> it can\u2019t make on its own, but they may offer performance benefits, too. Since amino acid intake can vary on vegan and vegetarian diets, you might find it helpful to consult with a dietitian who can help you determine your specific needs and thus the best amino supplement for you.<\/span><b>\u00a0<\/b><\/p>\n<h2><strong>3. People Recovering From Injury<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Protein is a real macro-of-all-trades, serving numerous purposes in the body. Besides pumping up muscle growth in healthy people, this nutrient has plenty to offer when your health is in jeopardy, too. In fact, it\u2019s long been known as a wound-healing agent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Specifically, certain amino acids in protein help hasten recovery from recent surgery or other physical damage. \u201cThe amino acids <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399682\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">arginine and glutamine<\/span><\/a><span style=\"font-weight: 400;\"> have been found to speed up and improve wound healing because of their role in collagen formation, cell proliferation (helping cells to multiply rapidly), and inflammation management,\u201d says dietitian Kelsey Kunik, R.D.N., nutrition advisor for <\/span><a href=\"https:\/\/www.zenmasterwellness.com\/kelsey-lorencz-rd\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Zenmaster Wellness<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>Your move: <\/b><span style=\"font-weight: 400;\">If you\u2019ve recently gone under the knife or taken a spill that\u2019s left you wounded, talk to your doc about whether <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-arginine-500-mg-300-capsules\/vs-1382\" target=\"_blank\" rel=\"noopener\">arginine<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-glutamine-powder-bt-4500-mg-24-oz-powder\/vs-2179\" target=\"_blank\" rel=\"noopener\">glutamine<\/a> could play a role in your recovery\u2014and how to boost your intake. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><strong>4. Older Adults<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cHow much protein do I need?\u201d It\u2019s a common question across the lifespan, especially as you age. Interestingly, research supports the notion that older adults need <\/span><i><span style=\"font-weight: 400;\">more<\/span><\/i><span style=\"font-weight: 400;\"> protein, not less, than younger people. As we age, we\u2019re<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22934016\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">more likely to experience muscle wasting<\/span><\/a><span style=\"font-weight: 400;\"> and decreased strength, making extra protein a must. According to the<\/span><a href=\"https:\/\/acl.gov\/sites\/default\/files\/nutrition\/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">National Resource Center on Nutrition and Aging<\/span><\/a><span style=\"font-weight: 400;\">, older folks should strive for one to 1.2 grams of protein per kilogram of body weight each day. That\u2019s significantly more than the 0.8 grams per kilogram recommended for the general population.<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-much-protein-do-you-need\/\" target=\"_blank\" rel=\"noopener\"> <b>How Much Protein Do You Really Need?<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The paradox, though, is that growing older often means a shrinking appetite. That&#8217;s where amino acids could be a real godsend. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">Amino acid supplements<\/a> can add protein to meals and snacks without increasing fullness, which is incredibly helpful for older adults with low appetites or who otherwise have a difficult time eating enough protein,\u201d Kunik points out. As for which amino to focus on in your twilight years? \u201cWhile all essential amino acids are important, <\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/efficacy-of-essential-amino-acid-supplementation-for-augmenting-dietary-protein-intake-in-older-adults-implications-for-skeletal-muscle-mass-strength-and-function\/D9267EA8B0ABC9AB4453EEADD15B0B99\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">leucine<\/span><\/a><span style=\"font-weight: 400;\"> is a primary player in regulating muscle metabolism and growth.\u201d <\/span><b>\u00a0<\/b><\/p>\n<p><b>Your move: <\/b><span style=\"font-weight: 400;\">To support healthy aging, up your overall intake of amino acids by putting more protein on your plate or considering a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a>. You might also consider a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-bcaas-200-capsules\/vs-2198\" target=\"_blank\" rel=\"noopener\">leucine supplement<\/a> in order to reap the benefits it has on muscle growth.<\/span><\/p>\n<h2><strong>5. People With Gut Health Issues<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy, happy gut is a key component in overall well-being. For people who struggle with intestinal health issues, amino acids could offer a ray of hope. \u201cAmino acids, especially glutamine, may be beneficial for people with gut health problems,\u201d says Magill. In fact, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213453021000112\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research from 2021<\/span><\/a><span style=\"font-weight: 400;\"> found that glutamine can support a healthy microbiome, protect intestinal integrity, and modulate the body\u2019s inflammatory responses. These benefits of glutamine could add up to a more balanced and smoother-functioning gut, and even more regular toilet time, Magill says.<\/span><\/p>\n<p><b>Your move: <\/b><span style=\"font-weight: 400;\">If you experience gut health challenges, consider a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-glutamine-powder-bt-4500-mg-24-oz-powder\/vs-2179\" target=\"_blank\" rel=\"noopener\">glutamine supplement<\/a>, since it\u2019s the amino acid with the most evidence to back up its digestion-smoothing potential.<\/span><\/p>\n<h2><strong>How To Supplement With Amino Acids<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you fall into one of the categories of folks whose health could get a pick-me-up from some extra amino acids, you might be wondering how exactly to take them. The short answer? It depends. \u201cThe best time to take amino acids may depend on the type and purpose of supplementation,\u201d Magill notes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re focusing on athletic performance benefits, timing intake around training is beneficial. \u201cResearch is mixed about whether there\u2019s a bigger impact from consuming amino acids before or during exercise.\u201d That said, she notes that muscles are more receptive to protein synthesis after exercise, especially when paired with carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Otherwise, for improved absorption, Kunik recommends taking <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-glutamine-powder-bt-4500-mg-24-oz-powder\/vs-2179\" target=\"_blank\" rel=\"noopener\">amino acid supplements<\/a> on an empty stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for dosage, again, you\u2019ll notice that different products contain different amounts. Generally, though, many amino acid supplements offer a range of about three to six grams. Just how much of a particular amino (or group of aminos, like the BCAAs) can vary based on your age, dietary intake, and activity level. For that reason, it\u2019s always a good idea to check in with a dietitian or other healthcare provider to create a plan that suits your needs before diving in.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Take a walk down memory lane to your high school chemistry class\u2026remember anything about amino acids? These organic compounds make up all proteins, providing a backbone for hormones and enzymes and bulking up your muscles. Though there are roughly 500 amino acids found in nature, just 20 form the building blocks of protein in foods.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/people-who-need-more-amino-acids\/\">Read More <span class=\"screen-reader-text\">5 Groups of People Who Could Benefit From More Amino Acids<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":31636,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[],"class_list":["post-31630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast 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