Amino Acid Supplements versus Food

With claims of ‘enhanced endurance, increased muscle gain, and protection from over-training,’ it’s not surprising that many athletes include individual amino acids in their fitness routine. It’s best to be cautious, though.  There is a lot of misinformation out there about protein, amino acids, and muscle building. While studies generally support the idea that athletes may require a little more protein than non-athletes, there is little evidence to prove taking amino acid supplements, rather than eating high protein foods, is beneficial or even necessary.

Issues with Amino Acid Supplementation:  

• Too much protein stresses the kidneys

• Dehydration due to excess protein

• Stomach cramping and diarrhea

• Problems with absorbing and using nutrients from food (including naturally occurring amino acids!).

Did you know that it’s possible to EAT all the amino acids your body needs just by choosing the right foods?  Let’s take a look:

Arginine From Foods 

Spinach Salad with Roasted Chicken and Almonds:  3660 mg arginine

Whole Wheat Muffin:  300 mg arginine

Glass of Milk:  80 mg arginine

PLUS complete proteins, complex carbohydrates, healthy fats, vitamins and minerals!

Total:  4040 mg arginine

Arginine From Supplements

Six 750 mg supplemental arginine pills:

4500 mg arginine

Total:  4500 mg arginine

BUT no other benefits!

Do your best to get your amino acids from food, rather than supplements, because you’ll also be getting important vitamins, minerals, and antioxidants that are essential for health and optimal performance! 

 

EAT FOOD NOT SUPPLEMENTS!

If you’re taking Branch Chain Amino Acids (BCAA), try:

• Beef

• Chicken and turkey

• Lamb

• Fish

• Cheese

• Seeds (pumpkin, sunflower, sesame, flax, etc.)

• Nuts (walnuts, almonds, cashews)

• Oats

If you’re taking arginine, try eating:

• Beef

• Chicken

• Seeds (pumpkin, sunflower, sesame, flax, etc.)

Nuts (walnuts, almonds, cashews, etc.)

Fish

• Egg

• Avocado

• Cocoa

If you’re taking glutamine, try eating:

• Beef

• Chicken

• Turkey

• Fish

• Beans

• Dairy products

• Cabbage

• Beets

• Spinach

If you’re taking carnitine, try eating:

• Beef

• Chicken and turkey

• Fish

        Dairy products

        Tempeh 

• Wheat

• Avocados

These food sources can be a safe and effective way to increase your intake of amino acids – without the high cost of supplements!  

If you do choose to use supplements, be sure they are high quality. The highest quality standard you can look for is a supplement that has been “USP Verified.” This means that the company has been independently evaluated to ensure that the ingredients listed on the bottle are accurate. You can find the “USP Verified” seal on the label. The FDA does not guarantee the effectiveness of any supplement, so it’s important to do your research and find a company you can trust.

Most importantly, remember to take the time to eat (and drink) often throughout the day – three meals and two snacks is a good general rule. Regularly fueling your body with nutritious food will go a long way toward helping you achieve your athletic goals. And, of course, keep up with your training program!