What Are the Benefits of Amino Acid Supplements?

Amino acids are the building blocks of protein, and are found in many food sources. Some amino acids can be made by your body, but others, known as the "essential amino acids," must be obtained through food or supplements. Although amino acid supplements are often associated with athletes, supplementation may benefit anyone. This is because amino acids produce enzymes and are also involved in mood, concentration, sleep and a number of other physiological phenomena. While amino acids may have benefits, you should consult a doctor before using any supplements.

Abdominal Fat Loss

Although most fat loss supplements contain high levels of stimulants and other ingredients that claim to increase your metabolism, amino acid supplements may support fat loss. According to a study published in "Menopause" in 2007, supplementation of a soy amino acid supplement for 3 months helped fight the growth of abdominal fat in post-menopausal women. use of an amino acid supplement in conjunction with a reduced-calorie diet may offer superior fat loss compared to dieting alone.

Retention of Muscle Mass

Amino acids and protein are known to aid in the muscle-building process when used in conjunction with resistance exercise, but research indicates amino acids may also benefit muscles that are not being trained. A study conducted at the University of São Paulo and published in the June 2010 issue of the journal "Muscle & Nerve" found that supplementation of the amino acid leucine in rats helped prevent muscle breakdown in muscles that were purposely immobilized. The researchers explain that leucine reduced the expression of genes that break down muscle during periods of inactivity.

Improved Exercise Performance

Amino acids assist in muscle building and help reverse muscle breakdown, which can aid in building muscle mass. Exercise science research suggests that these tendencies may also assist in enhancing exercise performance in endurance sports. A study, conducted by the Saga Nutraceuticals Research Institute and published in the February 2009 issue of the "Journal of Nutrition Science and Vitaminology" found that VO2max, a measure of efficient oxygen usage, was higher when using a branched-chain amino acid supplement compared to a placebo. The researchers concluded that the use of an isoleucine, valine and leucine supplement "may be effective to increase the endurance exercise capacity."

While amino acid supplements can boost your protein intake, you shouldn't take them without first consulting your doctor. Protein increases the workload on your kidneys, because metabolizing protein creates toxic by-products that your kidneys must flush from your body, and consuming too much protein can negatively affect kidney function. If you suffer from food allergies, some amino acid supplements might cause adverse reactions -- for example, whey and casein proteins might trigger dairy allergies, while soy amino acid supplements are unsuitable for those with soy allergies. A health care professional can recommend an amino acid supplement unlikely to cause adverse reactions, as well as recommend an appropriate dose.

Healthy Vegetable Sources of Protein and Iron

Most North Americans get more than enough protein in their diet (some even argue they consume too much protein). The problem, especially for herbivores, is that not all protein-rich foods are created equal.

Enter the “complete” protein.

A complete protein contains all of the nine essential amino acids (the building blocks of protein), those that our bodies cannot produce themselves. So really, this should be a discussion of our need for amino acids, not necessarily protein.

Meat, fish, and dairy products are sources of high-quality protein, but herbivores need to look elsewhere for their fill of essential amino acids. (Sidenote: Some vegetarians consume dairy products, but relying on dairy as the foundation of your diet is, in my opinion, a very unhealthy way to go.)

This first vegetarian protein source is what I call “an herbivore’s best friend.”

Quinoa. 

While technically a seed, is often referred to as a “supergrain” from South America. It contains complete protein and is one of only two sources (the other is soybean) that are not animal-based. I have tried white, red, and black quinoa and find them all to be delicious when properly prepared. The red and black varieties tend to be a little “crunchier” than the white.

Unlike many foods, quinoa is just as nutritious cooked as it is when sprouted and consumed.

Amaranth.  

While not a complete protein, contains a large percentage of essential amino acids and is an outstanding source of plant-based protein. It is a “pseudograin” like quinoa, and can be used in dishes such as stir-fries, soups or just as a side dish to compliment seasoned vegetables. It can also be made into a pudding or be ground up into flour.
Legumes.
There are a wide variety of legumes (aka beans) capable of fulfilling an herbivore’s protein and palate requirements. Legumes are generally very low in the essential amino acid methionine, and therefore pair well with grains/pseudograins which fulfill this gap. Black beans, lentils, and chickpeas are three of the most nutritious and flavorful legumes.

soybean.
This discussion would be incomplete without mentioning the most popular and highly debated legume: soybean. Soybeans have the highest amount of plant-based protein, by weight, of any other food. (Hemp seed and lentils are second and third respectively.)

Soy can be a bit of a touchy subject as many health-minded individuals disagree about the long-term benefits of introducing the many forms of soy into your diet. Soy can be consumed as whole soybeans, edamame, tofu, tempeh, soy milk, textured soy protein, etc. Also controversial is the genetic modification of the typical American soybean (thank you,Monsanto).

Tofu and tempeh 

Tofu and tempeh are concentrated forms of soybean, and thus have high levels of protein.Typically unprocessed foods hold more nutritional value than their processed counterparts, but one can argue that tempeh (a fermented form of soybean) is the healthiest form of soy. The argument is that unfermented soy products like tofu contain “anti-nutrients” (phytates, enzyme inhibitors and goitrogens), which can cause digestive problems and nutrient deficiencies.

This last one should come as no surprise to Summer Tomato readers. While not an option for vegans, eggs can provide a great deal of nutrition to a vegetarian diet. Eggs contain all of the essential amino acids and are particularly beneficial to herbivores as a source of active (highly-absorbable) vitamin B-12, which is only found in significant portions in animal-based food.

Iron

Iron is essential to any healthy diet, herbivore or otherwise. Iron is a vital part of hemoglobin in blood, and a failure to absorb an adequate amount can lead to iron deficiency anemia.

There is a big difference between consuming and absorbing an adequate amount of iron.

Two types of iron exist in the human body: heme iron and non-heme iron. Heme iron can only be obtained from animal sources such as cow, chicken and fish. These animal sources contain about 40% heme iron. The remaining 60% of animal-based sources, and 100% of plant-base sources, are comprised of non-heme iron.

The semi-bad news for herbivores is that heme iron is well-absorbed and non-heme iron is less well-absorbed. The good news is there are other foods you can eat with your meal that enhance the absorption of non-heme iron sources. Non-heme iron enhancers include fruits high in vitamin C, peppers, broccoli, tomatoes, potatoes, Brussels sprouts and white wine.

Spinach is one of best sources of iron available for herbivores, especially when cooked. I consume spinach regularly both raw and cooked, and find it is an excellent addition to numerous recipes including soups, salads, stir-fries and smoothies.

Swiss chard, turnip greens, and bok choy have decent but not spectacular amounts of iron.

There are a few legumes that are excellent sources of iron. Lentils, lima beans, kidney beans, black beans, chickpeas and soybeans are the best sources in the legume family. The wide range of flavor from these legumes enables herbivores to get more than enough iron from a variety of cuisines.

Chickpea hummus, black bean burritos, dahl (lentil) soup and lima or soybean stir-fry are fantastic recipe ideas using iron-rich legumes. If you choose soybeans, be sure to add some iron enhancers to the meal since they are considered iron inhibitors as well.

Quinoa and amaranth, the two psuedograins mentioned for their high protein content, are also good vegetarian sources of iron. I try to maintain a varied diet by frequently switching up the different greens, legumes and (pseudo)grains in my meals. I’ve included one of my favorite recipes that features many of these protein and iron-rich ingredients.

Here enjoy a video of High Protein Vegetables.