Amino Acids... Explained!!

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A pretty hot topic in the fitness world right now is the importance of amino acids in building muscle. We covered this topic pretty extensively in my Nutrition class and I've done a lot of independent research on it, so I'm going to break it down for you in an easy to follow manner. This should save you the trouble of going all over the internet looking for answers...

Amino acids are the building blocks of protein and protein is the main component of muscle (next to water, of course). There are 21 amino acids and they are broken down into 2 groups: essential and non-essential. In all, there are 9 essential amino acids and 12 non-essential amino acids. Essential amino acids are named as such because your body cannot create these amino acids on its own which means it is essential for them to be included in your diet. Without both essential and non-essential amino acids, your body will not be able to synthesize protein, which means less gains from the weight room... which means severe depression and an overwhelming sense of failure. Just kidding... but seriously.

So where can you get your hands on these amino acids? The best source is through animal protein because animal protein contains all 9 essential amino acids. That is why we call animal protein "complete" protein sources. Examples are beef, chicken, fish, eggs, milk, cheese, yogurt, etc. If you want to get big... eat animals.

Plant protein is called "incomplete" protein because, you guessed it, it does not contain all 9 essential amino acids. People on a plant based diet (vegetarians and vegans) must be sure to mix and match their sources of protein to ensure they are getting all their amino acids. This means eating different kinds of beans, nuts, and grains, and varied colors of vegetables. Scientists and nutritionists are not sure which plants contain which types of amino acids, but it has been proven that if you just eat a variety of plant based protein sources you will get all 9 essential amino acids from your diet. Which means that even on a vegetarian diet, you can still see big gains.

I do NOT recommend it, but a third source of amino acids is through BCAA supplements. These are expensive! but have been proven to work (I just read a double blind, placebo controlled government study that showed positive results from BCAA supplements). However, long term ingestion of BCAA supplements could result in dependency... which means your body could slowly lose the ability to process amino acids from natural sources (plants and animals). And, as with ALL supplements nowadays, YOU HAVE NO WAY OF KNOWING ALL OF THE INGREDIENTS THAT THE MANUFACTURER PUT IN THE PRODUCT. For more info on the dangers of supplements, read my post on pre-workout supplements. Again, BCAA supplements work, but are NOT necessary if you follow a proper diet.

Protein powders also claim to have amino acids in them. This is probably true, especially for Whey protein powders since Whey is made from milk, but again, not necessary if you follow a proper diet. If for some dumb ass reason your main source of protein is protein powder, I do recommend buying a powder that contains essential amino acids, or BCAAs. Before you buy your next jug of powder though, watch my YouTube video on Protein Powders (and subscribe to my channel!) to find out why this is a bonehead decision.

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Pre-workout Supplements...WTF Is in This Sh*t??

I’ve tried virtually every pre-workout supplement on the market at least once. I was hooked for a while and convinced that I couldn’t lift without drinking one. About 6 months ago though, I went clean. And what made me stop taking these things? Knowledge. I started researching this stuff and finding out some disturbing things…

The main active ingredient in pre-workout drinks is almost always caffeine. A single serving often contains anywhere from 2-4 cups, far exceeding the recommended limit of 200mg per day. The secondary energy sources include ingredients such as Acetyl L-Carnitine, taurine, argenine, methylhexaline, and the list goes on and on and on and… well you get it. With the exception of caffeine, NOT A SINGLE SCIENTIFIC STUDY to date has proven that any of the ingredients in pre-workout drinks (with the exception of caffeine and sugar) actually provide a stimulant effect for the body.

Manufacturers of pre-workout supplements strive to make us believe that their product gains separation from the others through this magical thing called the PROPRIETARY BLEND.

The proprietary blend often contains 20+ grams of a mixture of many of the ingredients listed above. The problem is, the percentages of each ingredient is not listed which means you are unsure if you’re taking 10g of argenine or 2g of taurine or 18g of caffeine, etc. This can make a crucial difference as to if you are ingesting 200mg of caffeine and caffeine related substances or 2,000mg of caffeine. It is these magical proprietary blends that lead to many adverse effects within your body including hormonal imbalances, heart palpitations, and for some athletes, even heart attacks. How is this possible in America though with so many rules and regulations governing our food?

Well, the supplement industry is largely unregulated. Unlike almost all other items meant for human consumption in the US, the Food and Drug Administration has no oversight over these types of products. As a result, manufacturers often make grossly false claims. They use shiny packaging designed to catch your eye, throw in words like EXPLOSIVE and INSANITY, and always claim to be the best on the market. And that’s not even the most dangerous part...

In recent years, the supplement industry has gotten extremely competitive. With more and more products on the market, companies have been going to extreme lengths to gain an edge over their competition. They’ve begun putting things like steroids and HGH in their products and NOT PUTTING THESE ON THE LABLE because there is no law right now that forces them to do so. If you think you’ve never taken steroids before because the only supplements you take are pre-workout products, chances are you’re wrong. Seriously. Even protein supplements are coming up dirty nowadays. Here’s a link to a list of dangerous supplements: http://www.usada.org/supplement411/high-risk-list

So the bottom line is, stay away from these things. Realize that the main reason you take them is for that kick they provide… that buzz that provides focus and motivation in the gym. The BEST, SAFEST, and CHEAPEST way to create this buzz and focus is black coffee. Brew yourself a cup to go next time you hit the gym. If you don’t have time for that then try Hyphy M.U.D. (the M.U.D stands for Make U Dangerous). This is a spoonful or 2 of instant coffee mixed with about 2 fingers of coke or any caffeinated soda. Watch my video on this one (posted right below this article) for a full tutorial. That shit hits you quick and hard.

The key to sustained energy in your body is carbs. But that’s a whole other subject for another time.

Since I know some of you are still going to take pre-workouts in the future, I’ll post a review/ranking of some popular ones real soon.

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VIDEO: Hyphy M.U.D. by Kali Muscle