Amino Acid Byproduct Supplements: Do They Help Build More Muscle? by Jerry Brainum 4/26

 

 

The most crucial nutrient for building muscle is protein — or more precisely, the elemental compounds that comprise it: amino acids. Of the 20 dietary amino acids, nine are considered essential because the body cannot produce them on its own; they must be obtained through food. The remaining eleven can be synthesized internally from other amino acids and are therefore classified as non-essential. However, under conditions of heightened physical or physiological stress, some non-essential amino acids become conditionally essential — meaning the body can no longer produce adequate amounts on its own. Taurine is a compelling example. Normally synthesized from other amino acids such as cysteine, taurine has long been considered non-essential. But recent research suggests its internal production is lower than previously thought and declines with age. Emerging animal studies indicate that taurine supplementation in aged animals extended their lifespans by 12 to 22% — a finding researchers believe may have implications for humans, though direct evidence has yet to emerge.

Protein intake is vital for bodybuilders and athletes because it fuels muscle protein synthesis (MPS), the primary biological mechanism behind muscular hypertrophy. One of the more persistent debates in sports nutrition concerns exactly how much protein is needed to maximize these gains. For years, the prevailing belief was that the body could only utilize roughly 20 grams of protein per meal for muscle-building purposes — with any excess being oxidized and wasted. Recent research, however, has complicated that picture. A more carefully designed study found that consuming up to 100 grams of protein in a single meal continued to stimulate MPS for hours afterward, with no increase in amino acid oxidation. The old ceiling, it turns out, may have been a significant underestimate.

Muscle growth occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB). The body maintains a constant interplay between these two processes, but net muscle gain only happens when MPS has the upper hand. The most effective way to tip that balance is adequate protein intake. While debate continues over the precise optimal amount, the general consensus among sports nutrition researchers is that 1.6 to 2.2 grams of protein per kilogram of body weight per day meets the needs of most bodybuilders and athletes.

Certain conditions push those requirements higher. During caloric restriction — such as a stringent low-calorie or low-carbohydrate diet — higher protein intake helps preserve muscle tissue that would otherwise be broken down for energy. In these contexts, intakes of up to 3 grams per kilogram of body weight or more are recommended. Age is another factor: adults over 40 experience a phenomenon known as anabolic resistance, a reduced capacity for muscle to absorb and utilize amino acids efficiently. To . . .