Tag Archives: stress

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/

L-glutamine Amino Acid and Depression

Is there a link between L-glutamine and depression?  Definitely!  It certainly appears that L-glutamine is a vital amino acid that increases positive outlook and relieves depression.  

L-glutamine is one of the major energy sources for the brain and without enough L-glutamine the brain relies on glucose for fuel which is why we crave sugar when we are stressed or sad.  Without enough fuel to function, the brain slumps and the result is a decrease in mental function, a sense of ‘the blues’ and a fundamental lack of motivation.

L-glutamine provides a healthy fuel for the whole body, not just the brain. Too much glucose can cause obesity, diabetes and many other diseases including cancers. Illness contributes to depression as well and it is important to keep the body healthy in order for the mind to be happy.  L-glutamine is a better fuel in this respect then glucose.

Connection between L-glutamine and depression may be in glucose balance

L-glutamine also helps relieve depression by being a more sustained, long burning fuel then glucose.  Glucose gives a large surge of energy that is inevitably followed by a crash that leaves the body craving more sugar and feeling depressed.  The result of this is addictive behaviour, a constant need to increase the amount of sugar ingested and that results in more feelings of depression.

Stress is also a frequent culprit for causes of depression.  Constant stress causes wear and tear on the whole body as a system, including the brain.  Stress also releases many hormones that result in feelings of unhappiness that can lead to long term depression. In order to heal from stress, the body needs to heal the damage done to its proteins and all of these damaged proteins can be synthesized from L-glutamine.  By taking L-glutamine to heal the damage caused by stress you can also prevent or help to recover from depression.

L-glutamine is a precursor to GABA – another relaxing amino acid

L-glutamine also enhances nervous system functions and is a precursor to the amino acid GABA.  GABA is an anxiety quelling amino acid and increased levels of GABA can help to prevent the stress from too much worry.  Worry can quickly lead to feelings of helplessness and depression.  L-glutamine helps by giving your body the building blocks to replenish its supply of GABA and gives the sense of competency to deal with anxiety and depression.

L-glutamine can be found in many high protein foods such as chicken, fish, beef, beans, dairy products, cabbage and beets. It can also be very useful to use a supplement to be sure to get all the L-glutamine you need to recover or prevent depression.

The author of this story, Michelle Carraway, is a freelance contributor to National Nutraceuticals’ online news portals, which include Medicinal Mushroom Information Center, Amino Acid Information Center, Vancouver Health News and Today’s Word of Wisdom.  The opinions are the writer’s own and the owner and publisher of the site assume no responsibility for the accuracy of the content. Our articles are for informational, educational and entertainment purposes only. Please do your own due diligence, verify any health claims by doing additional research and consult your doctor before starting any supplementation program or making any lifestyle changes, including changes to your medication and supplementation.

Sources:

www.ncbi.nlm.nih.gov/pubmed/23031251

http://www.livestrong.com/article/477074-glutamine-depression/

http://www.sundancevideoonline.com/glutamine.html

http://www.practicalpainmanagement.com/treatments/nutraceutical/precursor-amino-acid-therapy