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Amino acids are the building blocks of proteins, and they play a crucial role in building muscle and regulating metabolism - making them a potentially valuable partner in helping you lose weight. In this article, we'll explore the benefits of amino acids for weight loss and the specific amino acids to look for.
Amino Acids for Weight Loss: The Basics
Amino acids are organic compounds that are essential for the human body to function properly. There are 20 different amino acids, and they are classified as essential or non-essential. Essential amino acids cannot be produced by the body and must be obtained from food or supplements, while non-essential amino acids can be produced by the body.
Proteins are made up of long chains of amino acids, and they play a crucial role in building and repairing muscle, regulating hormones, and supporting the immune system. When it comes to weight loss, protein is particularly important because it helps to increase satiety and preserve muscle mass, which is essential for maintaining a healthy metabolism.
Amino acids are also essential for the body to produce neurotransmitters and hormones that regulate metabolism, blood sugar, and fat utilization (fat burn). And are a critical part of a balanced high protein diet for fat loss.
However, there are many different nutrients that your body uses to regulate metabolism and support nutrient utilization, not just amino acids. While they play an essential role, they do not necessarily dictate the speed or efficiency of these bodily systems. Nor do they outweigh the need for calorie control and basic nutrition.
An increase in utilizing fat for energy (increased fat burn) can certainly help your body eliminate excess fat more efficiently. But this is only possible when you are in a calorie deficit. Consuming amino acids alone won’t lead to weight loss or fat loss. Consider them a tool in your weight loss journey, not a solution.
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Branched-Chain Amino Acids (BCAAs) for Weight Loss
There is one class of amino acids that likely reigns supreme when it comes to building muscle and burning fat: Branched-chain amino acids (BCAAs).
BCAAs are a group of three essential amino acids that make up to 35-40% of all amino acids found in the body (1). BCAAs are unique in that they are broken down in the muscle, compared to the liver where most other amino acids are broken down.
Because of this, they are considered particularly important for energy production during exercise (2). Additionally, they are associated with improved muscle building and increased fat burn when used in accordance with a strategic nutrition and fitness plan.
The three BCAAs are:
- Leucine
- Isoleucine
- Valine.
In one study, overweight women who took BCAA supplements while following a weight loss program lost more body fat and preserved more muscle mass than those who did not take the supplements (3).
Similar results were also seen with athletes. In two different studies, those who supplemented their diet with BCAAs lost more body fat than those who supplemented with other types of protein like soy and whey (4,5). Increased muscle gain was also observed (5).
Out of the three Branched-chain amino acids, Leucine is thought to be the most effective at promoting muscle protein synthesis and fat burn (6,7).
Even though these results sound exciting, it is important to note that these studies are still fairly limited and much more research is needed. Additionally, adding BCAAs to your diet plan is likely only effective if you are already following a calorie controlled diet and working out consistently.
Other Amino Acids for Weight Loss
While BCAAs are the most well-known amino acids for weight loss, other amino acids can also play a role in supporting fat loss and muscle building. Here are some other amino acids that may have specific weight loss benefits:
- L-Arginine
- L-Glutamine
- L-Carnitine
One study suggests that the amino acid L-arginine may help increase fat burn and improve insulin sensitivity, which is thought to help regulate blood sugar and reduce body fat (8).
The amino acid L-glutamine is thought to help preserve muscle mass during weight loss and support immune function (9).
And the amino acid L-carnitine may play a crucial role in fat metabolism, helping to transport fatty acids into the mitochondria, where they can be burned for energy (10).
The Best Sources of Amino Acids for Weight Loss
The best source of amino acids is nutritious whole foods that naturally contain them. This includes plenty of high protein options that support your health and weight loss goals in more ways than one.
For BCAAs, leucine isoleucine and valine, some of the best foods to stock up on include:
- Whole eggs
- Chicken
- Beef
- Salmon
- Turkey
- Greek Yogurt
- Peanuts
And for all other essential amino acids, look for a variety of complete proteins and health plant based foods like:
- Eggs
- Poultry
- Fish
- Seafood
- Lean red meat
- Soy
- Quinoa
- Milk
- Nuts
- Seeds
- Beans
- Lentils
Amino Acid Supplementation for Weight Loss
If you are not able to get all of your nutrients from foods, amino acid supplementation can be a helpful tool. Amino acid weight loss supplements are available in both powder and pill form, and they can be used to boost protein intake and support fat burn.
Just remember to consult with a healthcare provider before starting any new supplements, including amino acid supplements.
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