Tag Archives: muscles

Essential Amino Acid Supplements and the Elderly

The world population is aging. More seniors are experiencing happy, active golden years, and many of us are caring for our elderly parents. Are there any amino acid supplements to help the elderly enjoy their lives to the fullest?

Birth rates are falling, and life expectancy is rising. In Canada today, there are as many people over the age of 65 as there are under the age of 16. This is great news for us all, as we can look forward to longer lives. But are there specific nutritional concerns we should be aware of?

Seniors are prone to muscle loss and muscle wastage, especially if they are ill or bedridden.  This muscle loss, or sarcopenia, can be debilitating, and if untreated can lead to dependence and a reduction in quality of life.

Muscle loss can be treated with a suitable exercise, healthy diet, and amino acid supplements or other supplements.

Essential amino acid supplements, are very useful for people who have lost their appetites and are not getting adequate nutrition. But can supplements treat muscle loss?

Muscles are built from protein, and protein is built from amino acids. We synthesize some of these amino acids in our bodies—the non-essential amino acids—but we must get many of them from the food we eat. These are known as essential amino acids, and these are often available as supplements.

Essential amino acid supplements – a good choice for muscle loss

Researchers (Elena Volpi, Hisamine Kobayashi, et al) published a report in The American Journal of Clinical Nutrition where they examined the amino acids responsible for stimulating muscle protein in elderly people. Healthy elderly subjects were chosen, and given essential amino acid supplements. The amino acids included:

  • histidine
  • isoleucine
  • leucine
  • lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine

Their muscle production was measured over time.

Results were positive. The essential amino acid supplements stimulated the production of muscle protein. The best results were from an essential amino acid supplement without carbohydrates.

Sources: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192452/

Amino Acids for Women who Exercise

When it comes to women, amino acids definitely have their place as far as supplements go. Amino acids play a crucial role in women’s health because they are the building blocks of proteins, and affect hair, bone, skin, and even hormones and exercise, plus muscles, tissues and organs. There are some amino acid supplements for women that you can take to aid exercising regimes, which can be purchased at supermarkets or vitamin shops.

Amino acids supplements

Amino acids for women are the same as they are for men. There are 22 amino acids that are broken down into these categories: essential amino acids, and non-essential amino acids, as well as semi-essential or conditional aminos. Amino acids can be taken in the form of capsules but they also come from protein foods like meats (beef, lamb, fish, chicken, turkey, pork, and even eggs) and dairy, beans, and nuts.

Taking amino acids for women can help boost fat burning and muscle building, and should be taken along with proper exercise and a healthy diet in order to keep a fit physique and lean and strong muscles.

Amino Acids for Women:

L-arginine:
L-arginine is a precursor to nitric oxide (NO), which helps keep the body healthy. L-arginine also dilates blood vessels, which allows for better blood flow and delivery of nutrients to the muscles for fat burning. Arginine also boosts HGH (human growth hormone) that comes from the pituitary gland. HGH also helps with women who have low testosterone levels, which does less for muscle burning, but more for fat burning. 3-5g in the morning and a half an hour before bed or exercise will do the trick.

L-glutamine:
Another of the amino acids for women is L-glutamine, which enhances the recovery time for muscles after they’ve been used or damaged. Glutamine also helps with energy, fat burning, and boosts immunity. If you are dieting or doing some really intense workouts you can lose muscle and metabolic function, but glutamine protects lean muscle from breaking down when the muscles are stressed. Stressed muscles can trigger the cortisol-connection. Cortisol, which is a stress hormone, can actually stop fat burning and promote the storage of fat in those troublesome areas like the buttocks, hips, and thighs.

L-carnitine:
One of the well-known amino acids for women is L-carnitine. Carnitine plays a role in energy production (co-factor). Cells cannot make energy without carnitine’s help because it is what transports fatty acids into the mitochondria, which in turn produce the energy. Carnitine is also one of those amino acids for women with the nitric oxide connection, which is a systemic gas that helps bring faster results when working out in the gym. Heart health is also boosted in women, thanks to carnitine, since the heart muscle requires heavy energy production so it can beat efficiently. You can take 1-3g of carnitine up to three times per day.

Beta-Alanine:
Beta-alanine is also one of the amino acids for women that I will cover today. Beta-alanine increases the intramuscular levels of L-carnosine (don’t confuse it with L-carnitine above). Carnosine buffers lactic acid levels in the cells of muscles. Lactic acid is what builds up and makes your muscles feel sore after an extra-long or extra-hard workout or muscle contraction. Lactic acid makes you feel the “burn” in the muscles. Carnosine buffers and allows you to work harder or longer in the gym. Taking beta-alanine also can be taken with creatine to further boost body fat loss and muscle building. Take 1-3 g just before and after your workouts.

BCAA’s:
Last but not least, BCAA’s (branched-chain amino acids) are also amino acids for women, which helps the female body to lose weight fater. BCAA’s help prevent muscle breakdown by keeping the supply needed by working muscles in check. This is important since they fuel muscles directly for energy, while also triggering lean muscle building and the burning of fat. 3-5g of BCAA’s can be taken before and after workouts.

Reference:

http://www.livestrong.com/article/267249-amino-acid-supplements-for-women/