Caffeine Withdrawal: Symptoms and Solutions

Learn about the symptoms of caffeine withdrawal, ranging from mild to severe. Also check out some tips on how to wean yourself from caffeine without the discomfort of withdrawal.

If you’ve ever had a coffee or soda habit, you may have experienced caffeine withdrawal symptoms. They’re uncomfortable, sometimes flu-like symptoms that can distract you from your work, disrupt your sleep, and make you irritable around your loved ones. Because coffee and soda are such normal beverages around the home and workplace, it can be easy to forget that caffeine, though mild, is still a drug just like any other. In fact, the American Psychiatric Association included “Caffeine Withdrawal” in a recent edition of the Diagnostic and Statistical Manual of Mental Disorders (the DSM-51), a publication for health care professionals that describes the criteria of mental disorders. Caffeine withdrawal causes real symptoms in the human body, and this article will describe some of those symptoms, and a few different methods you can use to relieve them.

Caffeine withdrawal: symptoms and solutions.

Common Symptoms of Caffeine Withdrawal

Caffeine is a stimulant to the central nervous system, and it is also the world’s most commonly used psychoactive substance. Caffeine affects your neural activity, increasing alertness and reducing fatigue. If you regularly consume caffeine your body begins to rely on it, and when you stop, you can experience withdrawal. Here is a list of some common symptoms of caffeine withdrawal.

1. Headache

One of the most commonly reported symptoms of caffeine withdrawal, headaches are caused because caffeine constricts blood vessels in the brain, slowing the blood flow. One study showed that those who consume fewer than 3 cups of coffee a day can reduce their cerebral blood flow by up to 27%. Once the blood vessels narrow, reducing your caffeine consumption allows the blood flow to increase to the brain again, which can cause painful, sometimes severe headaches as the brain readapts. The headaches will eventually subside, but read to the end of this article to find our suggested solutions for relieving the symptoms of caffeine withdrawal.

2. Difficulty Concentrating

Coffee, tea, and energy drinks with caffeine are often taken to boost concentration, so when you suddenly stop consuming them, that benefit ends. Caffeinated beverages are often used to improve focus before tests, athletic events, or presentations because caffeine causes your adrenal glands to up their production of adrenaline. Caffeine also boosts your excitatory neurotransmitters, norepinephrine and dopamine. Overall, caffeine works by raising your heart rate, your blood pressure, and stimulating your brain. Phasing out caffeine forces your body to suddenly adapt to doing without all those perks.

3. Fatigue

That feeling of tiredness you often use a cup of coffee to counteract? If you quit caffeine, that fatigue may return with a vengeance. Caffeine increases alertness by blocking adenosine receptors, a neurotransmitter that causes drowsiness. When that is removed from your body’s chemistry, the adenosine comes right back, and affects you in a way you may have become unaccustomed to dealing with on your own.

One study of 213 habitual caffeine drinkers showed that abstaining from caffeine for only 16 hours caused feelings of fatigue. Those who consumed caffeine the most had much more severe withdrawal symptoms. Because the energy caffeine provides only lasts up to 4-6 hours, it becomes easy for normal users to get into the habit of drinking multiple cups of coffee or energy drinks each day, just to maintain their desired level of alertness. It also deepens their dependency.

4. Anxiety

Because caffeine is a stimulant that increases your blood pressure, heart rate, and the stress hormones epinephrine and cortisol, just 1 cup of coffee can make some people anxious and jittery. However, suddenly stopping your caffeine consumption can cause this side effect as well, as your body has become physically and mentally dependent on a substance it’s no longer getting. Moreover if you take your caffeine in the form of soda or sweetened coffee you may be feeling the lack of sugar intake as well, which could amp up the restlessness and anxiety you feel and make your caffeine withdrawal even worse.

5. Irritability

Regular coffee drinkers are often cranky or irritable before their morning cup of java. It’s a lack of caffeine that may be the cause of that, because caffeine only lasts in your system for 4-6 hours and it’s worn off after a night’s rest. As coffee drinkers are used to the mood-altering effects of caffeine, the lack of it can bring feelings of irritability. One study of 94 caffeine drinkers who wanted to cut back on their caffeine intake showed that 89% of the participants were unsuccessful, reportedly due to the symptoms of withdrawal, which included anger and irritability.

6. Depressed Mood

Caffeine is well known for perking people up and elevating their mood because it blocks adenosine receptors. Studies have shown that those who consume caffeine regularly have a more positive mood compared to those taking a placebo. It can go so far as to reduce the risk of depression, as seen in one study on over 50,000 women which found that those who drank 4 or more cups of coffee a day had a 20% lower risk of depression. Removing those benefits by ceasing caffeine consumption can cause a depression in mood, a side effect that could be quite dangerous, as depression is a serious condition that could alter someone’s life for the worse.

7. Tremors

Another serious side effect of caffeine withdrawal: tremors. Those with a serious dependency may find their hands shake after they quit caffeine, because caffeine is a stimulant of the central nervous system. Quitting cold turkey could be ill advised for those with anxiety disorders or a long-term caffeine addiction, as these hand tremors could last between 2 and 9 days after stopping caffeine intake. Tremors lasting any longer than that may mean you need to consult a medical professional to make sure there isn’t an underlying cause beyond consuming too much caffeine.

Ways to Reduce Caffeine Withdrawal Symptoms

Here are some tips for treating caffeine withdrawal symptoms.

1. Over-the-Counter Medications

For headaches or difficulty falling asleep, over-the-counter medications like pain relievers and sleep aids can help in the short term, to get you past those first few days of caffeine withdrawal. Ibuprofen (Advil), acetaminophen (Tylenol), and aspirin (Bayer) can help a caffeine withdrawal headache, but be sure to take them as instructed on the label, as some medications can cause stomach bleeding or kidney damage if overused.

2. Reduce Slowly and Stay Hydrated

Reducing your dependence on caffeine slowly is a way to minimize withdrawal symptoms while avoiding over-the-counter drugs. If you are drinking multiple cups of coffee a day, for example, you may want to take a month and reduce your caffeine consumption by 25% each week. That means 4 cups a day on a usual week should go down to 3 cups the next week, and so on until you can experience milder withdrawal symptoms. Switching to decaf or herbal tea after that can help you keep your habits and obey your taste cravings, and staying hydrated reduces instances of headache.

3. Amino Acids for Caffeine Withdrawal

Another option you might try is supplementing with the amino acid L-tyrosine for caffeine withdrawal (also known as tyrosine). Your brain synthesizes dopamine from tyrosine, which is normally gained from either high-protein food sources (cod, eggs, spirulina, beef, poultry, pork, dairy products, avocados, nuts, and seeds), or from another amino acid, phenylalanine.

The brain overproduces dopamine when you consume caffeine, first depleting your stores of tyrosine, then phenylalanine. When you stop caffeine consumption suddenly, your body may be unable to normally produce dopamine for a short time until it replenishes its amino acid stores.

Supplementing with a comprehensive amino acid supplement that includes tyrosine or phenylalanine (which helps restore both of them), could help you quit caffeine cold turkey, but without the cravings and withdrawal symptoms.

The last facet will be to replace the behaviors around caffeine consumption: heading to a coffee shop, having a soda as a midday pick-me-up, or relying on energy drinks when you need to focus. Replacing behavioral habits with new ones, and replacing your physiological dependence with the help of an amino acid supplement, may allow you to skip the backlash of removing daily caffeine from your life (and help keep you from backsliding into a habit you no longer want to participate in).

Remove Caffeine from Your Routine

Caffeine dependence is a very common predicament in the modern world. Most people are able to kick the habit on their own eventually, but relapsing is a common occurrence too. Consider using the tips above to stick to your new caffeine-free resolution, and consult a medical professional if you notice extreme withdrawal symptoms like double vision, confusion, or nausea, especially if they persist for longer than 9 days. Other than that, quitting caffeine is definitely doable, and you know you have the strength to see it through.

Top 10 Foods with Magnesium

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Here are the top 10 foods with magnesium, their health benefits, and other nutrients they provide. 

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Foods with magnesium are the best way to get the recommended daily intake (RDI) of magnesium, which is 400 milligrams for adults. This article will let you know what magnesium does, what a magnesium deficiency feels like, and which foods high in magnesium will up your magnesium intake to the levels you need to be at optimal health.

Why You Need Magnesium

Magnesium is a co-factor for hundreds of the body’s enzyme reactions. These processes include DNA synthesis, bone health, blood sugar balance, blood pressure regulation, muscle contractions, a functioning nervous system, and energy conversion from proteins, carbohydrates, and fats. Magnesium is also thought to impact sleep quality.

Symptoms of Magnesium Deficiency

Luckily, magnesium deficiency is not common in adults who are otherwise healthy. Our kidneys store magnesium for use in short-term magnesium lows, but during a long-term low intake of magnesium, it is possible to become deficient.

The most notable sign of inadequate magnesium levels is a dip in energy, but because magnesium has a hand in regulating calcium, vitamin D, and hormonal balance, low magnesium levels can lead to eye tics, anxiety, insomnia, muscle cramps, and fatigue. Here is a list of common symptoms of magnesium deficiency.

  • Fatigue
  • Weakness
  • Loss of appetite
  • Nausea
  • Vomiting
  • Abnormal heart rhythms
  • Muscle cramps and contractions
  • Numbness and tingling

When magnesium levels are low, you might start craving stimulants like coffee (a desire meant to boost our energy back up), or chocolate, which if it comes in the form of dark chocolate, would actually help, as dark chocolate is one of the foods with noteworthy magnesium content. Read on for more beneficial foods for magnesium deficiency.

Top 10 List of Foods with Magnesium

If you’re wondering which foods contain magnesium, you’ve arrived at your answer. Below are 10 magnesium-rich foods, and the other proven health benefits they can offer you.

The top 10 foods with magnesium.

1. Dark Chocolate

Not the sweet milk chocolate common around Halloween and Easter, but dark chocolate, which is both delicious and healthy in more ways than one. Dark chocolate is quite rich in magnesium, with 64 milligrams in a 1-ounce serving, or 16% of the recommended daily intake value. Dark chocolate also contains manganese, copper, and iron, plus prebiotic content, valuable for feeding your healthy gut bacteria.

The benefits don’t stop: dark chocolate is also full of antioxidants, nutrients that protect against the damage caused by free radicals in the body. The flavanols in dark chocolate contribute to heart health. These antioxidants help prevent harmful LDL cholesterol from sticking to the linings of your arteries. Make sure the dark chocolate you get is at least 70% cocoa solids. The higher the percentage, the more benefits you’ll gain.

2. Tofu

Well known as a staple of vegan and vegetarian diets thanks to its high protein content, tofu is a soy product, a bean curd made by pressing soybean milk into curd form. A serving of 100 grams of tofu contains 53 milligrams of magnesium, which is 13% of the recommended daily intake. That same serving size will bring you 10 grams of protein, as well as at least 10% of the RDI for manganese, iron, and selenium. Tofu is also among foods with high magnesium and calcium content.

Studies link eating tofu with a reduction of stomach cancer risk factors and improved health of your artery linings. Tofu is a top magnesium contender and one of the best sources for plant-based protein.

3. Avocados

The avocado has had a renaissance in recent years, acknowledged for being the incredibly nutritious superfood that it is. Avocados are stone fruits, tasty sources of healthy fats and magnesium, providing 58 milligrams for every medium avocado, 15% of the recommended daily intake.

It doesn’t stop there, avocados are especially heart healthy because they are high in both magnesium and potassium; not to mention, B vitamins and vitamin K. Avocados have valuable fiber for comfortable digestion, with 13 out of the 17 grams of carbs in the common avocado coming from fiber. Studies have found that eating avocados can improve cholesterol levels, reduce inflammation, and provide increased feelings of satiety after a meal.

4. Whole Grains

Whole grains like whole wheat, brown rice, oats, and barley, plus pseudocereals like quinoa and buckwheat are all sources of dietary magnesium, as well as various other nutrients. A 1-ounce serving of buckwheat for example has 65 milligrams of magnesium, 16% of the recommended daily intake.

Whole grains also tend to be high in B vitamins, manganese, fiber, and selenium, and have been shown to reduce unnecessary inflammation, which can then lend itself to a decreased risk of heart disease. Buckwheat and quinoa are also significantly higher in antioxidants and protein than traditional grain like corn, and they are gluten-free, so a great resource for those with celiac disease or a sensitivity to gluten.

5. Nuts

Nuts particularly high in magnesium include cashews, almonds, and Brazil nuts. A 1-ounce serving of cashews delivers 82 milligrams of magnesium, or 20% of the recommended daily intake. Nuts are also excellent sources of monounsaturated fat and fiber, making them good for regulating cholesterol levels and blood sugar for those with type 2 diabetes. Brazil nuts are high in selenium, providing over 100% of the recommended daily intake with just two nuts, but most nuts are equipped with anti-inflammatory properties and are beneficial for heart health.

6. Seeds

The majority of people in the modern world are not eating enough seeds. Whether it’s flaxseeds, pumpkin seeds, chia seeds, or sunflower seeds, most seeds contain high levels of magnesium. Pumpkin seeds have an especially high amount of magnesium compared to other seeds, with 150 milligrams per 1-ounce serving, a remarkable 37% of the recommended daily intake.

Seeds are also rich in omega-3 fatty acids, monounsaturated fat, and iron, as well as high in dietary fiber. With antioxidants to protect against free radicals, flaxseeds specifically have been shown to reduce cholesterol and have been linked to breast cancer prevention. These tiny powerhouses of nutrients are easy to quickly add to your diet with trail mixes, smoothies, and overnight oat recipes.

7. Legumes

Legumes include chickpeas, kidney beans, lentils, peas, and soybeans. Not only do they contain magnesium (like black beans, which have 120 milligrams of magnesium per cooked cup, or 30% of the recommended daily intake), but legumes also provide a major plant-based food source of protein.

High in iron and potassium, both good for blood and heart health, legumes help decrease the risk of heart disease and improve blood sugar control when eaten regularly. Legumes also contain high amounts of fiber and have a low glycemic index number, making them a beneficial food for diabetics. Another legume resource: natto, a fermented soybean product that can provide you with vitamin K, valuable for bone health.

8. Bananas

Well known as a source of potassium, the banana is a popular fruit worldwide that can help reduce the risk of heart disease, and lower blood pressure. Bananas are also rich in magnesium, with one large banana containing as much as 37 milligrams, 9% of the recommended daily intake.

With vitamin C, manganese, fiber, and vitamin B6, bananas are nutritionally rich and highly convenient to eat: they come in their own protective peel and can easily be included in delicious treats like peanut butter banana smoothies, or made into a dairy-free version of ice cream if you freeze them.

While fully ripe bananas are higher in sugar and carbs than most other fruits, they are natural sugars, much better for your health than refined sugars. On top of that, a large amount of the carbs in unripe bananas are resistant starch, which doesn’t get absorbed and digested and may help lower blood sugar levels by reducing inflammation and promoting gut health.

9. Certain Fatty Fish

Fish have a lean protein content that can’t be beat, plus omega-3 fatty acids in certain oily fish like salmon, halibut, and mackerel provide an extra health boon. These fish are also high in magnesium, with half a fillet of salmon (about 178 grams) containing 53 milligrams of magnesium, or 13% of the recommended daily value. Fish are also rich in B vitamins, selenium, and potassium, and a regular intake of fatty fish has been scientifically linked to a decrease in heart disease and other chronic diseases.

10. Leafy Greens

Green, leafy vegetables are highly healthy, full of magnesium, iron, and large amounts of vitamins A, C, and K. Leafy greens include spinach, kale, Swiss chard, turnip greens, collard greens, and mustard greens. A cup of cooked spinach for example contains 157 milligrams of magnesium, a whopping 39% of the recommended daily intake. Moreover, the plant compounds in these leafy greens have been linked with anti-cancer properties and may help prevent DNA and cell damage.

Magnificent Magnesium

These healthful magnesium foods can help those with high blood pressure, diabetes, and high blood sugar. Before trying a magnesium supplement (which should be done under the guidance of health professionals), use these foods with high magnesium to try and get enough magnesium from your dietary sources first. Dietary supplements are important when needed, but nothing quite beats getting all the nutrients you need from a well-balanced diet, including magnesium.

Top 12 Foods with Zinc

Find out the symptoms and consequences of zinc deficiency, plus the top 12 foods that contain zinc and can provide you with this essential nutrient for your senses, growth, and healing. 

Zinc is a trace mineral found throughout the body that is necessary for our immune system’s function, cell growth and division, wound healing, and our senses of taste and smell. Zinc is needed in over 300 enzyme functions in the body, and yet the body doesn’t store zinc as a reserve. Instead, zinc is used as needed to metabolize nutrients, and so we need to get a regular supply of it via our food or dietary supplement. For men this means 11 milligrams of zinc per day, and for women, it’s 8 milligrams unless they are pregnant or breastfeeding, when the requirement jumps up to 12 milligrams per day. This article will explore the symptoms and consequences of zinc deficiency, plus arm you with a list of the top 12 foods with zinc, so you’ll never have to go without this important nutrient.

Symptoms of Zinc Deficiency and Those at Risk

If you are a vegetarian or vegan, you might be more prone to zinc deficiency due to a lack of meat in your diet. Likewise those with digestive diseases such as Crohn’s disease, celiac disease, or ulcerative colitis may develop a deficiency due to poor absorption rates. Those with certain cancers, alcohol addiction, or diabetes are also at a higher risk. Breastfeeding and pregnant women, the elderly, as well as children and teens run the risk of becoming zinc deficient more easily. What follows next is a list of symptoms, so you can better recognize the signs of zinc deficiency.

  • Slowed growth
  • Poor immune functioning
  • Appetite loss
  • Hair loss
  • Impaired wound healing
  • Diarrhea
  • Unexplained weight loss
  • Compromised night vision
  • White spots on nails
  • A funny-tasting sensation
  • Lethargy
  • Fine tremors (unintentional muscle movements)

A moderate deficiency can be fixed with dietary changes. A severe deficiency may require zinc supplements and advice from a medical professional on how to best restore zinc levels.

The Top 12 Foods with Zinc

If you’re looking for foods high in zinc, look no further than the following list of top 12 zinc-rich foods.

The top 12 foods with zinc.

1. Legumes

Legumes include lentils, beans, and chickpeas, and are some of the best foods around for those who don’t eat meat to gain plant sources of protein and zinc. In 100 grams of lentils for example, you can get 12% of the daily recommended intake of zinc (for a man or pregnant/nursing woman).

Animal sources of zinc are better absorbed due to the fact that legumes also contain phytates, which can inhibit the absorption of zinc and other minerals. Regardless, legumes are an excellent source of fiber and protein that can be easily included in stews, salads, and soups—an easy and beneficial addition.

Bioavailability can also be increased with sprouting, fermenting, and soaking plant sources of zinc, which is great news for those seeking foods with zinc for vegan diets.

2. Meat

Meat is a strong source of zinc, especially red meat. Lamb, pork, bison, and beef are foods with high zinc and iron content, plus creatine and B vitamins. For zinc, raw ground beef contains 4.8 milligrams of zinc, 43% of a man’s RDI.

Though not everyone will want to eat large amounts of red meat due to its association with heart disease, it can still nevertheless be included moderately in a balanced diet to gain the positives without risking much in negative effects.

3. Seeds

Squash seeds, flaxseeds, sesame seeds, hemp seeds, and pumpkin seeds: all of these seeds help increase your zinc intake. They can be easily added to other foods like yogurts and salads, or enjoyed on their own as snacks in trail mixes or granola bars.

Some seeds contain more zinc than others. Hemp seeds in particular have 31% of a man’s RDI in just 3 tablespoons (30 grams) of seeds. That being said, sesame, squash, and pumpkin seeds each have significant amounts of zinc, as well as fiber, vitamins, minerals, and healthy fats. Including more seeds in your diet can help to lower blood pressure and reduce cholesterol, so they’re a fantastic resource for your health.

4. Shellfish

Shellfish like oysters and shrimp are low-calorie, healthy sources of zinc. Just six medium oysters can provide 32 milligrams of zinc, 290% of a man’s recommended daily intake. This category includes Alaskan crab, clams, scallops, mussels, and lobster.

It’s recommended that you cook shellfish thoroughly to avoid food poisoning, and also that you use a wet heat method of cooking like steaming, boiling, poaching, or braising instead of dry heat methods like grilling, broiling, sautéing, roasting, or baking, as those tend to reduce the zinc levels in shellfish.

5. Eggs

Eggs have about 5% of a man’s RDI per large whole egg, and they also bring 5 grams of healthy fats, 6 grams of protein, and vitamins and minerals. One of the foods with high zinc and selenium content, eggs also have an assortment of B vitamins and choline, which is important for many of the steps in our metabolism, and a nutrient that most of us do not get enough of from our diets.

6. Nuts

Cashews, almonds, peanuts (yes, we know technically they’re legumes but we’re eating them like nuts!), pine nuts, and more: all of these nuts can boost your zinc intake, as well as provide healthy fats, fiber, and a dazzling array of other vitamins and nutrients like iron, calcium, vitamin E, and folate.

Nuts are foods with zinc and magnesium, and among the nuts, your best source of zinc are cashews, with about 14% of a man’s RDI amount in a 1-ounce serving. Convenient, hearth healthy, and excellent for reducing the risk factors of diabetes, nuts have also been associated with greater longevity.

7. Certain Vegetables

Though vegetables and plant foods tend to be poorer sources of zinc than animal products, it’s nevertheless possible to get zinc from certain vegetables. For those who don’t eat meat, both sweet and regular potatoes have about 1 gram of zinc per large spud, 9% of a man’s daily recommended. Green veggies like green beans and kale contribute a small portion of zinc as well, about 3% of the RDI per 100 grams. While they may not contain a lot of zinc, greens like kale do contain chart-topping portions of vitamin K and vitamin A, and a vegetable-rich diet is associated with risk reduction for conditions like heart disease and cancer.

8. Dairy Products

Dairy products like milk and cheese have high amounts of particularly bioavailable zinc, meaning it’s more easily absorbed by your body. Just 100 grams of cheddar cheese has around 28% of a man’s RDI of zinc, and 1 cup of full-fat milk has about 9%. With calcium for bone health, vitamin D, and protein, dairy products are good sources of zinc, especially for any lacto-vegetarians.

9. Certain Fruits

Zinc-rich fruits include avocados, blackberries, pomegranate, raspberries, guava, cantaloupe, apricots, peaches, kiwifruit, and blueberries. With healthy fats in avocados and the anti-inflammatory and antioxidant properties of berries, though they don’t have very much zinc content compared to animal sources, these fruits are nevertheless more food sources that can help keep your body plentiful with zinc.

10. Whole Grains

Wheat, rice, oats, and quinoa each contain some zinc, though like the legumes listed above, they also contain phytates that can bind with zinc and inhibit its absorption. Whole grains contain more phytates than refined grains do, but they are still better for your health overall, as they also contain nutrients like B vitamins, selenium, magnesium, iron, and valuable fiber. Eating whole grains is associated with a reduced risk of obesity, type 2 diabetes, and heart disease, and so very much worth including in your diet for the other health benefits they bring.

11. Dark Chocolate

Among the foods with zinc and copper, dark chocolate has pretty fair amounts of zinc, about 30% of a man’s daily recommended intake with 3.3 milligrams of zinc per 100 grams. The only issue, of course, is that 100 grams of dark chocolate means 600 calories worth of food, so though dark chocolate has valuable nutrient content, it’s still a food that is best eaten in moderation, and not thought of as a main source of zinc.

12. Fortified Breakfast Cereals

Fortified breakfast cereals are a good source of zinc because they’re designed to make up the difference in specific vitamins and nutrients we’re often lacking in our diets. Great for growing children and adults, certain breakfast cereals will not only provide you with the benefits of zinc, but also with calcium, dietary fiber, and a cavalcade of vitamins.

From A to Zinc

Good sources of zinc like meat, nuts, seafood, dairy, and legumes are great to have as staples in your diet. The foods containing only marginal amounts of this essential mineral are still important too, as they round out your diet in a balanced fashion. Now you know that foods containing zinc are as diverse as they come, from just about every building block on the food pyramid. With their help, you could get regular amounts of zinc every day, and hardly notice the effort!

Serrapeptase: The Science Behind the Supplement

Mostly used by health care professionals in Japan and Europe for reducing inflammation after trauma, surgery, or in other inflammatory circumstances, serrapeptase is also available as a dietary supplement for its various health benefits. Find out what serrapeptase is, how it was discovered, and which of its supposed benefits have the strongest evidence backing them.

Serrapeptase, also known as serratiopeptidase, serratia peptidase, or silk worm enzyme, is an isolated enzyme from bacteria found in silk worms. Mostly used by health care professionals in Japan and Europe for reducing inflammation after trauma, surgery, or in other inflammatory circumstances, it is also available as a dietary supplement for its various health benefits. This article will explore the science behind those health claims, discuss the potential side effects of serrapeptase, and help you decide whether this anti-inflammatory is right for you.

What Is Serrapeptase?

The serrapeptase enzyme is a proteolytic enzyme, which means it has the ability to break down proteins into their building blocks, amino acids. It’s an enzyme produced by the bacteria living in the silk worm’s digestive tract, and specifically it’s the enzyme that allows an emerging moth to dissolve and digest its own cocoon. If you’re the kind of person who finds bugs and worms to be skin-crawlingly gross, it might do you well to think less about where this enzyme comes from, and more about what it and other proteolytic enzymes like bromelain, chymotrypsin, and trypsin can do to benefit you.

Discovered throughout the 1950s, these enzymes were used in the United States to relieve the inflammation caused by ulcerative colitis, rheumatoid arthritis, and post-surgical swelling. By 1957, the Japanese were using serrapeptase in the same manner, and in the 1990s these different enzymes were compared and it was found that serrapeptase was the most successful at reducing inflammatory responses. Since then it has become more widely used in Europe and Japan for its anti-inflammatory benefits.

The Benefits of Serrapeptase

Though serrapeptase is relatively new to the medicinal scene, there have nevertheless been many studies done to document its effectiveness and safety. Here are some of the benefits that have been observed from the use of serrapeptase.

Serrapeptase supplements: the science and the speculation.

May Reduce Inflammation

This is the health benefit serrapeptase is best known for, reducing inflammation in instances like tooth removal or post-surgery recovery. It’s thought that serrapeptase works by decreasing inflammatory cells at the site of injury. The anti-inflammatory effects of serrapeptase were shown in a clinical trial on the surgical removal of wisdom teeth, and serrapeptase was found to be more effective at improving lockjaw than more powerful drugs like ibuprofen and corticosteroids.

Though corticosteroids improved facial swelling more effectively on the first day post-surgery, the differences on the second day were insignificant. While more research is still needed to define the best uses of serrapeptase going forward, the researchers in the study did note that serrapeptase had a better safety profile than the other drugs analyzed, which may make it particularly useful in cases of drug intolerance in patients, or those who have adverse side effects with stronger drugs.

May Prevent Infections

There is evidence that serrapeptase may decrease the risk of bacterial infection by acting as a “biofilm buster,” so-called because bacteria have the ability to join together and form a protective barrier or film around themselves. The biofilm shields them from antibiotics long enough that their rapid growth can take place and cause infection. Serrapeptase can inhibit the formation of biofilms, increasing the efficacy of antibiotics in cases like Staphylococcus aureus (Staph. aureus), or staph infection, one of the most common opportunistic dangers associated with hospital stays.

Both animal and test-tube studies have shown that serrapeptase combined with antibiotics was more effective than treating Staph. aureus with antibiotics alone, including those strains that have become drug-resistant. An example of a drug-resistant form of staph infection is MRSA (methicillin resistant Staph. aureus), an especially dangerous infection to those who are already hospitalized in immune-compromised states.

May Reduce Pain

Pain being a symptom of inflammation, serrapeptase has been known to reduce pain by inhibiting certain compounds. For example, in one double-blind study that examined the effects of serrapeptase in about 200 people with inflammatory conditions of the ear, nose, and throat, researchers found that those who took a serrapeptase supplement had significant reductions in mucus production and pain severity than did those who took a placebo.

Another study found that serrapeptase reduced pain significantly compared to a placebo in 24 participants following the removal of their wisdom teeth. More research is needed for scientists to be sure of serrapeptase’s effects, but these findings show promise for those hoping to avoid nonsteroidal anti-inflammatory drugs (NSAIDs) after medical procedures.

May Help Dissolve Blood Clots

It is thought that by acting to break down fibrin (a protein formed in blood clots) as well as damaged and dead tissue, the serrapeptase enzyme could help treat atherosclerosis. Atherosclerosis involves plaque buildup inside your arteries, which leads to a hardening and narrowing of the arteries and an increased danger from blood clots.

If serrapeptase is successful at dissolving plaque or blood clots, it could reduce a person’s risk of stroke or heart attack. However, not enough studies have been done showing a direct effect, and so while there is potential that serrapeptase has a role in treating blood clots, more research is warranted.

May Be an Aid Against Chronic Respiratory Disease

Chronic respiratory and chronic airway diseases affect the lungs and breathing apparatuses of the body. Serrapeptase’s potential to clear mucus and reduce inflammation in the the lungs could help improve breathing in those with asthma, chronic obstructive pulmonary disease (COPD), and pulmonary hypertension, which is a form of high blood pressure in the vessels of your lungs.

These chronic conditions are ongoing and incurable, and yet managing the symptoms effectively (as with increased mucus clearance and better dilation of air passages) can greatly improve a person’s quality of life. One month-long study of 29 participants with chronic bronchitis involved a test group that was given 30 milligrams of serrapeptase per day, which resulted in less mucus production than the control group, better lung-clearing ability, and greater ease of breathing.

May Treat Endometriosis

Due to the potential serrapeptase has for targeting dead tissue and scar tissue throughout the body, some believe there is potential in using serrapeptase for endometriosis treatment. Endometriosis occurs when endometrial cells grow outside the uterus, in the tissues surrounding the pelvic area, causing pain and often issues with fertility.

Likewise with conception issues arising due to ovarian or uterine cysts, serrapeptase for fertility is another natural therapy that currently has more anecdotal evidence than scientific research done on it, though that does not mean the research won’t be done, nor that it wouldn’t be a safe supplement to try in consultation with a qualified health care professional.

May Help Relieve Alzheimer’s Disease

One study on rat models revealed that the proteolytic enzymes nattokinase and serrapeptase may have a therapeutic application in the treatment of Alzheimer’s disease, modulating the different factors that characterize the disease. Oral application of these enzymes provided a decrease in transforming growth factor, acetylcholinesterase activity, and interleukin-6, all of which are found in high levels among patients with Alzheimer’s disease. While more research still needs to be done, Alzheimer’s is a medical condition that needs any relief options available.

Potential Serrapeptase Side Effects

Because it’s such a new commodity, people are rightly concerned that there could be potential serrapeptase dangers. There are not many published studies touching on potential adverse reactions to taking serrapeptase, however some studies have reported the following side effects.

As there is a lack of data on the long-term safety and tolerability of this enzyme, should any side effect occur after you take it, you should stop immediately and seek medical advice. What works for some may not work for all, and so your judgement is paramount when it comes to whether you’re getting the benefits you want.

How to Take Serrapeptase

It’s advised against taking serrapeptase with any sort of blood thinner, or other dietary supplements like turmeric, garlic, or fish oil which could increase a risk of bruising or bleeding. For serrapeptase dosage, it’s recommended to take between 10-60 milligrams per day (the range used within the various studies) on an empty stomach, and to avoid eating for at least 30 minutes afterwards.

When purchasing the supplement, choose a product in an enteric-coated capsule to prevent your stomach acid from neutralizing the enzyme before it reaches your intestine. Without a strong enough capsule, the enzymatic activity could be deactivated before it has a chance to work.

How long does it take serrapeptase to work after you take it? For pain and swelling it can have immediate effects post-surgery, but for more gradual or ongoing treatments, the effects might be felt over a period of weeks. It truly depends on your condition, your health, and how you’re using the supplement.

The Secrets of Serrapeptase

Our understanding of serrapeptase is far from comprehensive at this moment. There is one study linking it to treatment of carpal tunnel syndrome and anecdotal evidence suggesting serrapeptase for weight loss (albeit temporary). There are far more clinical studies on the use of serrapeptase for reducing inflammation, fighting infections, and preventing blood clots, but researchers are still exploring its uses. Should you be interested in seeing what serrapeptase supplementation can do for you, we only ask that you do so wisely, and with a willingness to consult a medical professional about any results you find, be they bad or good.

Muscle Atrophy: Causes, Treatment and Prevention

Learn about what causes muscle wasting or muscle atrophy, and how best to prevent and treat this condition, including through the use of physical therapy, medical intervention, and staying active. 

Muscle atrophy is essentially muscle wasting: it’s what happens when your muscles waste away, frequently as a result of a lack of physical activity. This article will explore the causes and symptoms of muscle atrophy, as well as preventative steps people can take if they’re immobile or bedridden due to illness. Loss of muscle mass or muscle strength can be particularly devastating for those who are already in positions of compromised health, and so in an effort to help you maintain your quality of life, we’ve compiled the relevant information here.

Muscle Atrophy: Definition

Atrophy of the muscles occurs when a person is inactive for so long that their skeletal muscles (these are the muscles attached to your bones which literally make your skeleton move) begin to break down, and the muscle protein is cannibalized by the body. This can happen in small instances or large, catastrophic instances.

Muscle atrophy of the hand or forearm may occur if you spend weeks in a cast to heal a broken arm, which is why people in casts are given exercises to do while they’re immobilized to prevent protein degradation in their muscles and muscle wasting. Muscle atrophy of the legs or muscle atrophy of the thighs can happen on a much larger scale to those who become wheelchair-bound, either temporarily or due to becoming permanently paraplegic. In even more extreme cases, those who have been held as prisoners of war may have full-body muscle wasting due to confinement and malnutrition for significantly long periods, sometimes years.

Muscle atrophy is a decrease in muscle mass, either partial or complete, which is most commonly suffered when a person becomes disabled or their movements severely restricted. This makes it difficult or impossible to move the part of the body where the muscle has atrophied, and medical advice should be sought for solutions.

Muscle atrophy: causes, treatment, and prevention.

Muscle Atrophy: Causes

Significant decreases in activity levels can lead to muscle atrophy, and there are many situations where that can occur, causing what’s known as disuse atrophy. There are also instances of muscle atrophy due to medical conditions that inhibit the use of a body part, and even rarer causes like the muscle atrophy experienced by astronauts after relatively short periods (a few days) of weightlessness. Muscle atrophy in situations of being bedbound or ceasing intense physical training can come on in as little as 2 weeks. Some of the other causes of muscle atrophy are as follows.

  • Lack of physical activity
  • Advanced aging
  • Malnutrition
  • Stroke
  • Alcohol-associated myopathy
  • Burns
  • Temporary disabling injuries (broken bones, torn rotator cuff)
  • Permanently disabling injuries (severed spinal cord, peripheral nerve damage)
  • Prolonged corticosteroid therapy

Some of the diseases and medical conditions that can disrupt or restrict movement, thus leading to muscle atrophy, include:

  • Spinal muscular atrophy: A hereditary wasting disease of the limbs.
  • Osteoarthritis: Degeneration of bones and joint cartilage that leads to decreased movement.
  • Polymyositis: An inflammatory disease of the muscles.
  • Amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease): Compromises the nerve cells of the spinal cord.
  • Muscular dystrophy: A hereditary disease that causes muscle weakness.
  • Multiple sclerosis (MS): An autoimmune disease that destroys the protective sheathing of brain and spinal nerves.
  • Rheumatoid arthritis (RA): A chronic inflammatory disease of the joints.
  • Dermatomyositis: Inflammation of the skin and underlying muscle tissue.
  • Polio: A virus afflicting muscle tissue, which can lead to paralysis.
  • Cancer cachexia: The weight loss, lack of energy, and loss of appetite in someone undergoing cancer treatment.
  • Guillain-Barré syndrome: An autoimmune disease and form of polyneuritis, which leads to paralysis of the limbs.
  • Neuropathy: Nerve damage that results in loss of sensation or functioning.

Muscle Atrophy: Symptoms

Regardless of the cause, these are the symptoms that may alert you to possible muscle atrophy, after which a trusted medical professional should be sought for advice.

  • One of your limbs (arms, legs) appears markedly smaller than the other one.
  • You’ve spent a long time physically inactive (bedridden, hospitalized).
  • You’re experiencing noticeable weakness in one limb.

Not to be flippant about the subject, but there is some truth to the phrase “use it or lose it” when it comes to muscle. If you cannot move your muscles with regular physical activity, you will start to lose them.

Muscle atrophy pain may or may not be a symptom, as that depends on the cause of the atrophy. Many people will begin to lose muscle before they are aware it’s happening, and will have to rely on visual muscle size to realize they need medical attention.

Muscle Atrophy: Diagnosis

Once you’ve gotten in contact with a medical professional, the diagnosis may involve your full medical history, a review of any previous injuries, as well as an evaluation of your symptoms. Diagnosing the atrophy may also involve diagnosing the underlying medical condition, which may require blood tests, X-rays, MRIs, CTs, a nerve conduction study, or a muscle and/or nerve biopsy to find out what could be causing muscle atrophy if it’s not readily apparently (as it would be if you’d suddenly become bedbound).

Can Muscle Atrophy Be Reversed?

Depending on the cause, yes. There are some cases where a proper diet, exercise, and physical therapy can not only reverse muscle atrophy, but also prevent it from recurring. However, this will not be the case in some disease-related forms of atrophy, and it is important that you consult your doctor on what your expectations for muscle atrophy recovery should be in restimulating protein synthesis and rebuilding your muscles.

Muscle Atrophy: Treatment

Again, this will depend on the diagnosis of the cause, and also the severity of your muscle loss, but the treatments for reversible muscle atrophy may be as follows.

  • Physical therapy
  • Exercise
  • Ultrasound therapy
  • Dietary changes
  • Surgery
  • Electrical stimulation

If a lack of movement caused this condition, regaining movement will go a long way towards fixing it, and moderate exercise like walking, along with physical therapy, may be a way to regain muscle strength without needing surgery to fix skin, tendons, or ligaments too tight to begin moving again (as in cases of contracture deformity that could be caused by malnutrition or burn injury scar tissue).

Muscle Atrophy: Prevention

There are ways to prevent muscle atrophy before it happens, and ways to guard against it if you were fortunate enough to recover your musculature after one instance of muscle loss. If preventing muscle atrophy is in your control (and, of course, sometimes it will not be), here are a few ways to maintain muscle strength in adverse circumstances.

Stay Active

If you’re in recovery from a severe illness or have just come home from the hospital after a debilitating accident, it’s not as if you’ll take up jogging right away. However, movements as small as walking to your mailbox each day, or around the block, or up and down a single flight of stairs, can truly make the difference in the long run when it comes to maintaining your mobility.

Stay Nourished

Depending on your condition, this may be difficult, but when your body lacks the proper nutrition to stay running, it will start to catabolize your muscles for its needs, which is a form of self-cannibalization or destructive metabolism that literally eats away at your muscles. Make sure you’re getting proper protein, if not from whole foods, then in the forms of protein shakes or supplements, as every little bit may help.

In fact, supplementing with amino acids has been proven to help accelerate muscle recovery in times of sickness and illness and can help boost your muscle-building gains. To learn more about amino acid therapy for muscle atrophy, give this informative article, written by one of the world’s foremost amino acid researchers, a read.

Seek Physical Therapy

Physical therapy is particularly valuable for those with severe injury recovery (such as a car crash survivor) or a neurological condition, as therapists provide professional guidance on what, and how, and how often to stretch your body to build strength.

Try Passive Movement

Another way physical therapy can help you even before you have the strength to help yourself is with passive movement. Passive movement requires the therapist to gently move your legs and arms for you. This is how you can begin to recover from a very deep muscle deficit and build up strength and muscle again.

Preventative Measures

Not only will the above advice help prevent muscle atrophy, but it can also help discourage bedsores in those who are bedridden due to illness, and reduce the chances of developing dangerous blood clots in the limbs. Likewise, these movements may prevent muscle stiffness, retraction, and nerve damage. Consult a medical professional or licensed physical therapist for more advice.

Eliminate Atrophy

If you are in danger of muscle atrophy, take steps to make sure your protein intake and nutrients are sufficient, including the use of a supplement if necessary, like Amino Co.’s essential amino acid supplement, which contains all of the essential aminos required to build new muscle cells and structures. Also, make sure that you stay active, no matter in how small a way, to preserve your muscle function and prevent your muscles from falling into complete disuse. You cannot always control your body’s condition, but if the type of atrophy you fear is the type that’s preventable, it’s well worth the effort to maintain the quality of life and movement you’ve come to expect.

Acidic and Basic Amino Acids Explained

Discover the chemical differences between acidic and basic amino acids. Learn about the structure and nature of amino acids, the difference between acidic vs. basic substances, the pH scale used to measure them, and why these differences matter.

This article will quickly inform you of the difference between acidic and basic amino acids. We’ll provide the definitions and explanations you seek, including what are amino acids, what makes some of them acidic and some of them basic, and why that matters when it comes to the chemistry of the human body.

Amino Acids: Essential vs. Nonessential

Amino acids are the buildings blocks of protein in your body. In short, when it comes to protein synthesis and literally building new muscle, you cannot do it without your amino acids.

Nonessential Amino Acids

Your nonessential amino acids are the amino acids your body can create on its own as a byproduct of normal functioning. There are 11 of these amino acids, and they include the following:

  • Alanine (ala)
  • Arginine (arg)
  • Asparagine (asn)
  • Aspartic acid (asp)
  • Cysteine (cys)
  • Glutamic acid (glu)
  • Glutamine (gln)
  • Glycine (gly)
  • Proline (pro)
  • Serine (ser)
  • Tyrosine (tyr)

Essential Amino Acids

Your essential amino acids are the ones you need but cannot produce yourself, and so must be gained either from your diet or via supplementation. These amino acids include the following:

  • Histidine (his)
  • Isoleucine (ile)
  • Leucine (leu)
  • Lysine (lys)
  • Methionine (met)
  • Phenylalanine (phe)
  • Threonine (thr)
  • Tryptophan (typ)
  • Valine (val)

Now that you know the amino acids we’ll be talking about, let’s move on to an illustrative example of what an amino acid’s structure looks like.

Amino Acid Structure

To understand what differentiates amino acids, you’ll have to understand their structure and what they have in common. Each amino acid is made of a central alpha carbon atom (Cα), and attached to that central atom are three molecular structures, also known as functional groups: one is a carboxyl group (-COOH), the second is an amino group (-NH2), and the third is a single hydrogen atom (H). This is the same structure of all amino acids, until the last piece of the puzzle joins the rest: the R group side chain. The R group you can think of as the Radical group, as it is different and unique on each and every amino acid, of which there are 20 main ones in the human body.

Picture it, if you will, as a group of lava lamps. Each one is made up of a light bulb in the center, a power cord, a stand, and a cap. With a long row of 20 identical lava lamps, imagine that the only thing that would make any of them unique is the color combination inside its radical glass lava vessel. Maybe one vessel has blue water and green lava, while another one has purple water with yellow lava, while yet another has blue water combined with yellow lava. With 20 different color combinations, you have enough to represent all 20 amino acids. The light bulb in the center? That is your central alpha carbon. The power cord? The carboxyl group. The supporting stand? Your amino group. And the little decorative cap on top? Your single hydrogen atom.

We illustrate it this way because it’s that glass lava vessel that not only determines what kind of amino acid you have (i.e. what color your lava lamp is), but these side chains also determine whether or not an amino acid is basic or acidic. With that structure explained, let us next generally cover acid vs. base when it comes to a chemistry standpoint.

Acid vs. Base: The Basics About Acids

In chemistry, we’re talking about molecules (which are themselves made up of atoms). A base molecule or compound is the opposite of an acid. Acids are the compounds that donate a hydrogen ion (H+) to a base, while a base compound is one that can remove a proton (H+ is a proton) from an acid. A strong base molecule can deprotonate, or take the proton, of a weaker acid such as water.

Differences between acidic and basic amino acids.

Water, Acids, and Alkalis

Hydrogen molecules are why bases and acids are often measured in pH levels (pH stands for “potential of hydrogen”) as related to pure water. The pH scale goes from 0-14. The pH of pure water is 7, precisely in the middle.

When an acid is dissolved in water, it becomes a solution with higher hydrogen ion activity than water, making it more acidic, with a pH value less than 7. When a base dissolves in water, it creates a solution with lower hydrogen activity than water, giving a pH value greater than 7. Bases that dissolve in water are called alkalis. To summarize:

  • Pure water
    • pH level: 7
    • Pure water can be swallowed by humans, is neither corrosive nor caustic, and will not burn human skin.
  • Acids
    • pH level: less than 7 (<7)
    • Named from the Latin acidus or acere, meaning sour.
    • Acids are corrosive.
    • Acids lose their acidity when combined with alkalis.
    • Examples are: citric acid (lemon juice), acetic acid (vinegar), stomach acid, and battery acid.
  • Bases
    • pH level: greater than (>7)
    • Bases that can dissolve in water are also known as alkalis, or alkaline substances.
    • Alkalis are caustic.
    • When highly concentrated, a corrosive substance will cause a chemical burn.
    • Examples are: sea water, baking soda, ammonia, garden lime, and strong lye.

To recap: the further you get from pure water on the pH scale, the more corrosive or caustic a substance becomes, and thus the more harmful to human skin (for example). On the low end of acids, you can drink orange juice, and on the low end of bases, you can swim in sea water. On the high end of acids, you have battery acid, and on the high end of bases, you have bleach, drain cleaner, and lye, which you may remember from the 1999 movie Fight Club. It occurred when Brad Pitt’s character mixed human saliva with lye on Edward Norton’s character’s skin and stated, “This is a chemical burn. […] You can use water and make it worse, or use vinegar to neutralize the burn.” Vinegar is a 2 on the pH scale, an acid that can indeed neutralize a strong base like lye (a 13 on the pH scale).

Acidic and Basic Amino Acids

Of our amino acids, which are acidic, which are base, and why does it matter? First we’ll state which is which, while quickly pointing out that the acidity of amino acids is measured with a pKa number, obtained by applying a logarithm; simply put, pKa measures acid strength, while pH measures the hydrogen content of a solution.

As a further example, for acids that means the smaller the pKa number, the more acidic the substance, and thus the lower the pH value.

Acidic Amino Acids

The two acidic amino acids are:

  • Aspartate (aspartic acid)
  • Glutamate (glutamic acid)

Acidic amino acids are those with acidic side chains, specifically containing carboxylic acid groups with pKa measurements low enough to lose protons and become negatively charged. Acidic amino acids are also by their nature hydrophilic amino acids (meaning they like water, as opposed to hydrophobic amino acids), and polar amino acids (meaning they are positively charged, as opposed to nonpolar amino acids).

Basic Amino Acids

The three basic amino acids are:

  • Arginine
  • Histidine
  • Lysine

These basic amino acids are so classified because they have basic side chains containing nitrogen, which resemble ammonia (a base). The pKa values of basic amino acids are high enough to bind protons and give them a positive charge. By nature, basic amino acids are also polar amino acids, and are also hydrophilic, just like the acidic ones.

A for Acid, B for Base, C for Conclusion

In conclusion and to summarize: the difference between acidic and basic amino acids is the same as between any acid and base in chemistry and chemical substances. Their similarities still include being polar amino acids, as well as hydrophilic amino acids, and, of course, the biggest thing they have in common is that they’re all still amino acids, with the same basic structure.

Though some are essential and some nonessential, the reason amino acids matter, and the reason that all these tiny permutations matter, is because without each of them working together, our health and well-being would fail. We at Amino Co. have developed amino acid supplements specifically because we understand their vital importance to human life. The chemistry behind each person’s daily concert of amino acids is the science that drives our passion.

When Is the Best Time to Take Protein?

The best time to take protein supplements depends on your activity level, your personal goals, and the types of workouts you engage in. This article will provide you with specific, scientifically backed recommendations, and the reasoning behind that advice.

When taking protein supplements, people often wonder when exactly is the best time of day to consume them. Pre-workout? Post-workout? Is it okay to drink a protein shake before bed? Protein supplements can help people lose weight, build muscle, and recover from tissue damage due to injury or surgery. Because they’re so effective, most people want to be sure they’re utilizing protein the right way. So when is the best time to take protein? Short answer is: that depends on your health goals and the kinds of workouts you’re doing. For the longer answer and more detail, read on.

The Different Types of Protein Supplements

Protein is a source of energy for the body, essential for muscle growth, repairing damaged tissue, and preventing certain infections and diseases. Normal dietary protein comes from foods like meats, eggs, fish, dairy, grains, legumes, and seeds. Though animal products contain the most amount of protein, vegetables are sources of protein too, a fact well-known by those living a vegetarian or vegan lifestyle. Of the most popular protein powders on the market in fact, a significant portion are plant-based.

Plant-based proteins include:

  • Soy protein containing all nine essential amino acids.
  • Rice protein, which is lower in the essential amino acid lysine.
  • Pea protein, which has lower levels of the essential amino acid methionine and nonessential amino acid cysteine.
  • Hemp protein, which is low in lysine but high in fiber, and omega-3 and omega-6 fatty acids, both of which are essential, meaning your body can’t make them on its own, and needs to gain them from the foods you eat.

Dairy-based proteins include:

  • Whey protein, which is absorbed relatively quickly and contains all nine essential amino acids.
  • Casein protein from milk curds, also containing the essential amino acids, and with a slower digestion rate than whey (which is why people often take casein before they sleep, so it will digest throughout the night… more on that timing below).

Animal-based proteins include:

  • Egg protein powder made from pure egg white protein.
  • Creatine, which is not found in plants but can be synthetically created. Though it is an animal protein, depending on its origin source, it may nevertheless be possible for vegans to use creatine as a supplement.

These are among the most commonly known protein powders available to buy, but we here at the Amino Co. have also developed an essential amino acid (EAA) blend that isn’t lacking or low on any of the amino acids required for protein synthesis and new muscle growth. It also blends free-form amino acids with whey protein and creatine, a nonessential protein that nevertheless has great value as a supplement. These forms of protein are used to help those who want to build muscle rapidly, and can even benefit those with muscle, neurological, or neuromuscular diseases.

The Varied Uses of Protein Supplementation

From muscle building to weight loss, here’s a quick look at all that supplemental protein can do to benefit your body.

Exercise Performance and Recovery

Added protein has been shown to increase endurance during training and workouts, as well as reduce soreness and speed up post-workout recovery. The timing of your protein intake matters here, whether you’re eating high-protein foods or taking supplements. Read on to learn about workout-specific timing recommendations.

Muscle Building

Muscles can only be built when you have the proper amount of amino acids for protein synthesis, and when you’re consuming more protein than your body breaks down during workouts. Taking a protein supplement, especially one that contains all the necessary EAAs for muscle growth, can make a huge difference. Finding the right anabolic window, the period of time when the protein you take in will go directly to your muscles, is something the International Society of Sports Nutrition has done extensive research on, and we, too, will provide specific scientific reasoning below.

Muscle Loss Prevention

Muscle mass is lost not only during intensive workouts, but also naturally as we age. Each decade you live after the age of 30 brings with it a higher risk of losing muscle (anywhere between 3-8% per decade). Proper protein intake is not only valuable to athletes, bodybuilders, and anyone who works out regularly, but it’s also important for each and every one of us as we age. Most Americans reserve their protein more for dinner than breakfast (3 times the amount on average is the difference between the two meals), and could use a supplemental boost of protein first thing in the morning to shore up their protein stores and help prevent the loss of muscle mass due to aging.

Fat Loss Facilitation

Protein is filling enough to help curb hunger pangs and chemically contributes to appetite suppression by reducing the “hunger hormone” ghrelin. A high-protein diet raises your metabolism and increases levels of appetite-reducing hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). More satiety means fewer calories consumed throughout the day, which quickly leads to safe, maintainable weight loss and the reduction of dangerous body fat.

The Enduring Power of Protein

Popular because they’re convenient and effective, protein powders and supplements are here to stay and can offer you a wide variety of options, from self-mix formulas and powders to ready-to-drink protein shakes. If you’ve got your preferred protein supplement ready to go, then it’s time to wonder: when should you drink protein?

The Best Time to Take Protein Depending on Your Workout

Depending on your goals and activities, there are recommended times to take protein for the greatest effectiveness for your energy levels and muscle-building needs. Here are specific recommendations based on different types of workout activity.

The best time to take protein supplements.

Aerobic/Cardiovascular Exercise

Best time to take protein: Pre-workout and post-workout

The amino acid leucine is one of the three branched-chain amino acids (BCAAs), and it promotes muscle recovery after workouts. Not only that, it activates protein synthesis, prompting new muscle to be built. One might think that due to leucine’s ability to boost endurance and stamina, one should take a BCAA supplement before a workout, but the science contradicts that idea. Not only are BCAAs only three of the nine essential amino acids needed to construct new muscle, leucine and the other BCAAs (isoleucine and valine) experience oxidative degradation during aerobic activity.

BCAAs are Insufficient Pre-Workout

Adding these limited amino acids before your workout, especially in the unbalanced form of BCAAs instead of a complete EAA formula, means that a greater percentage will be oxidized and used for energy instead of muscle building. Your body does not want to be out of balance, so a sudden overabundance of a few amino acids will cause the body to clean up and reduce them in order to maintain equilibrium.

Rather than risk burning off the protein you put in because your body is only looking for energy sources, it’s better to take a full measure of EAAs within the hour after your aerobic workout, when your body is looking for supplies to rebuild. Leucine will be there to prompt muscle protein synthesis, and the rest of the essential amino acids will all be included in the ideal ratio for generating new muscle growth.

EAAs are Effective Pre- and Post-Workout

That being said, taking a complete amino acid protein supplement before an aerobic cardiovascular workout (like a high-intensity interval training or HIIT class), not only provides the necessary ingredients for muscle building, but also helps fight fatigue in a way that only taking BCAAs can’t, by fueling your body with the amino acids that help produce dopamine and serotonin in the brain.

Whether you’re walking, cycling, running stairs, or jumping rope, start by taking your EAA supplement 30 minutes before your workout session. The biggest benefit comes when you take your EAA supplement within an hour after your workout, when your blood flow is strong and active. Not only will the amino acids rush in to replace damaged muscle fibers with new muscle, EAAs can also help calm unnecessary inflammation. That will help quicken your recovery, allowing you to feel only the good side effects of working out, like increased energy and light euphoria, instead of soreness and fatigue.

Resistance Exercise

Best time to take protein: Pre-workout, during, and post-workout

Research has shown that EAAs given 30 minutes before a resistance exercise workout prompt muscle protein synthesis much more effectively than consuming EAAs afterwards does. Taking a protein supplement before this type of workout helps prevent the breakdown of muscle protein during the activity, and also increases blood flow to the muscles, thus getting the amino acids quickly into the muscle where they’re needed.

Consuming EAAs after a resistance workout is not harmful by any means, as that method, too, will prompt the stimulation of muscle protein synthesis, but it’s not ideal to leave the consumption of EAAs until after your resistance training is complete. Our recommendation is to first and foremost take a complete protein supplement before a resistance workout, and if possible take them throughout and/or after as well to get the most benefit.

Bodybuilding

Best time to take protein: Pre- and post-workout, and also before bed.

Immediately before and after a weight-lifting workout, we recommend that you take 15 grams of EAAs each. An EAA supplement has been shown to have a faster effect on muscle protein synthesis than either whey or casein protein alone. However, our Amino Co. blend of free-form EAAs with whey and creatine support ensures that you get a fast dose of EAAs and that the EAAs from whey will digest more slowly as you work out, offering a steady supply to help prevent muscle breakdown. Creatine helps prevent catabolism by supplying faster energy than your body can naturally generate from muscle cell mitochondria. This means more energy for more reps, which ultimately means more work put in and more muscle gained.

An hour after your post-workout dose of EAAs, we recommend another 15-gram dose. On off days, continue taking these same doses, measured between meals instead of surrounding your workout. Lastly, it’s also recommended you take another 15-gram dose before bed to keep your muscles fed as you sleep and to help prevent muscle breakdown as much as possible. You work hard to gain your muscles, and we encourage you to protect those gains at every opportunity. Set your alarm to take one more dose around 4 am if you know you won’t have a problem falling back to sleep, that way your muscles never go hungry for fuel.

It should be noted here that bodybuilders aren’t the only ones who benefit from taking extra protein before bed. One study of 16 elderly men showed that those who consumed casein protein (which digests slowly) before bed had increased muscle growth over those who took a placebo, despite being less active individuals. When you’re sleeping, it’s the protein that counts, and not the activity.

Is There Any Downside to Taking Protein Supplements?

The majority of scientific studies into how our bodies process high amounts of protein show that you can safely consume plenty of protein without risk of harmful side effects. Unless your doctor advises against protein supplements or you have a known kidney issue like rhabdomyolysis, there is no need to worry about excessive protein intake; merely take your products as recommended and spread them throughout your day.

Timing Is Everything

At the end of the day, it’s true that people who work out need more protein, but even those with a less active lifestyle benefit from consuming extra protein for strength, for maintaining healthy weight levels, and for preventing the loss of muscle mass we all experience as we age.

Make a protein shake for breakfast, have another to curb your appetite between meals, and make another as a beneficial treat before bed. Know that the more regularly you take in balanced forms of protein like Amino Co.’s complete EAA blend, the more good you can do for your body. Whether you’re working out or not, upping your daily protein intake is safe and smart. Bulk up, slim down, and stay strong with protein!

BCAA vs. Creatine: What You Need to Know

BCAA vs. creatine: a comprehensive look to help you decide which you should choose, or whether you’d rather utilize a product that combines the two supplements for better energy, muscle strength, and protein synthesis.

If you spend enough time in the gym, you will eventually run across this question: BCAA vs. creatine, which supplement do you prefer? Before you can answer that question, you’ll need the information behind both BCAAs and creatine: what are they? What are the upsides and downsides to each? How can they help build muscle? Can they both be taken together? You’ll find the answers to all of those questions here, plus learn about the one ultimate supplement that perfectly marries the two together, so you never have to compromise for imbalance in your muscle-building nutrients.

BCAA vs. creatine: a comprehensive look.

What Is BCAA? What Is Creatine?

We’ll start with the definitions, and then move on to the differences between these two supplement options.

BCAA: Branched-Chain Amino Acids

A BCAA supplement is made up of branched-chain amino acids, specifically the three amino acids leucine, isoleucine, and valine. There are a total of nine essential amino acids, essential because you must eat or otherwise consume them to get them (other amino acids are produced in-house by your body). Leucine, valine, and isoleucine are essential amino acids.

“Branched-chain” refers to the molecular structure of these three specific amino acids. The chemical bonds branch off of the main structure.

Studies have shown that BCAAs help reduce muscle damage and soreness in post-workout recovery.

While it’s possible to get a sufficient amount of the BCAAs from your diet, for those who work out intensively, and/or for those on specific diets aimed to lose weight, it might be difficult to get the right amino acid balance, which is why some will chose a BCAA supplement in the hope that it will round out their nutrients. However, it should be noted here that muscle synthesis cannot take place without all nine essential amino acids, so a complete essential amino acid (EAA) supplement is preferable to a BCAA one—you cannot build muscle with only a third of the necessary ingredients.

To cut calories without having a negative impact on protein intake for muscle mass is important, and BCAAs are often taken to try to ensure there’s no interruption to protein synthesis while dieting. Even if weight loss isn’t your goal, the BCAAs gained from taking a complete EAA supplement might still help in that department by contributing to appetite control.

BCAAs have similar benefits to a whey protein shake, but with fewer calories. Moreover, the amino acid leucine is one of the two specifically ketogenic amino acids, another way that BCAA supplements contribute to fat loss (the ketogenic diet is all about burning off fat, and doing it both quickly and safely).

BCAA supplements are perhaps best suited for CrossFitters, bodybuilders, or rowers, but again, they are only a third of the essential amino acids, all of which are necessary for muscle building.

BCAA Quick Facts

  • BCAAs provide three of the nine essential amino acid building blocks of muscle tissue.
  • BCAAs help protect lean muscle and guard against muscle wasting.
  • BCAA supplements are a source of longer-term energy, and can help reduce exercise fatigue.
  • BCAAs help promote fat loss via appetite suppression and increased metabolism for burning calories.
  • BCAA supplements provide higher strength gains than whey protein does.
  • There are no harmful side effects reported from BCAA supplementation.

Creatine: The Energy Protein

Creatine is creatine monohydrate, the protein found in animal sources of meat like fish, poultry, pork, and red meat. Creatine contains two different amino acids, arginine and methionine, of which methionine is essential.

Unlike the weight-loss potential in BCAA supplements, taking creatine can lead to initial weight gain, as it causes some water retention in the muscles. Likewise, if you’re not drinking enough water while taking creatine, cramping can occur, meaning it’s more important than ever to stay hydrated while working out.

Researchers have stated that creatine might help lessen the effects of osteoarthritis, slowing the loss of bone mass as you age. Another unique benefit of creatine is its ability to deliver the rapid energy that is needed during fast muscle contractions (when sprinting, for example). That means creatine gives you longer endurance, which means more reps, which means more muscle growth. This is why creatine is best suggested for powerlifters or sprinters, and why it’s a part of our unique EAA blend (see below for further details).

Creatine Quick Facts

  • Creatine breaks down into phosphocreatine (CP), which provides rapid energy for muscle contractions.
  • Creatine causes the release of the anabolic hormone IGF-1, used in promoting muscle growth.
  • Creatine is a quick source of muscle energy, allowing for more reps.
  • Creatine use aids long-term bone strength for weight trainers.
  • Creatine increases strength during resistance training by up to 20%.
  • Some water retention and cramping is reported with the use of creatine, but the effects are short term.

BCAA vs. Creatine: Which Should You Use?

If you’re here to make a choice, now’s the time to review your fitness goals and how each of these products might influence them. Research suggests that BCAAs help to increase muscle mass for those doing resistance training. If your diet is low on protein intake, say if you’re vegetarian or vegan, BCAA supplements are a great way to promote muscle protein synthesis, but remember that they are also only a partial supply of the amino acids you need for muscle building.

Likewise, a study also showed that muscle strength increased up to 8% for those using a creatine supplement while resistance training. Creatine can provide rapid energy when the usual muscle cell energy supply of adenosine triphosphate (ATP) is slow to regenerate, and it goes a long way towards the kind of strength building and increase to muscular force that might be preferred by powerlifters.

Both supplements aid muscle recovery, both contain at least one essential amino acid, both help drive protein synthesis, both of them are good to take as pre-workout supplements for their benefits, and honestly, unless you have a specific reason to not take one of them, you may be thinking that you want to take both. Well good news for you then, because you can! In fact, we recommend that you do.

BCAA and Creatine Together

You may have noticed that there was no overlap between the amino acids from BCAA supplements and creatine supplements, which means taking both will not overdose you on any one amino acid. Rather than think of them as enemies in some competition for supplement supremacy, BCAAs and creatine can be two valuable players on the same team: your team. Nothing bad will happen to you if you combine them (they’re not baking soda and vinegar in a third grader’s science fair volcano or anything), and since they both aid sports performance, boost muscle building, help with fat loss, and ease muscle recovery, when taken together you may see improved results in all of those categories.

However, if you’re after a full roster of the essential amino acids, there are amino acid supplements that include all three BCAAs, plus the other muscle-building EAAs. Whether you’re looking into supplementation because you’re lifting weights or attempting to lose body fat or both, a protein powder with only partial, unbalanced amounts of amino acids just won’t do the trick.

A Complete EAA Blend

When it comes to muscle-building supplements, our blended EAA formula not only contains eight of the nine essential amino acids, including the BCAAs, but it also supplies them with the energy of creatine and the steady amino acid digestion that comes from whey protein supplements (derived from milk).

This supplement is scientifically proven to increase human muscle growth and can help prevent muscle breakdown in the elderly. It was also designed to contain the exact ratio of amino acids needed to build muscles without overtaxing your body with excessive or unnecessary amounts of any one.

When building muscle, you don’t want to show up with a partial supply of the building blocks of protein. Instead, you want a comprehensive EAA supplement that helps all the work you do weight training at the gym to pay off. Instead of a dose of BCAAs here or a dash of creatine there, we recommend you get the most out of all of the above with our combination of EAAs with creatine and whey protein support. If the question is BCAA vs. creatine, the real answer is the Amino Company’s blends: for balance, for building, for the best of both worlds and more.

Most Popular Supplements for Muscle Growth

Learn the chemistry behind the traditional top supplements for muscle growth, and find out about the newest and most comprehensive supplement that’s about to revolutionize muscle building.

If you’re looking for supplements for muscle growth, you’ve probably already noticed that it’s a pretty crowded field. Different proteins and combinations and timing strategies get discussed, and before you know it you feel like you need about half a degree in chemistry just to build muscle at the gym! We’re streamlining the relevant information on muscle-building supplements, their pros and cons, so you can decide on the best supplements for your own fitness goals. If you’re in a rush, skip to the end, because there’s a new supplemental option that combines the best muscle growth nutrients you’ve ever known, all in one complete, balanced formula that will best all the rest. Read through to learn about the ideal muscle-building combo, a powerful protein trinity.

The First Steps Towards Muscle Building

Getting the most out of your workout involves taking a few first steps before you can start targeting muscle gain specifically. The first steps after taking up regular exercise are:

While supplements are not mandatory to reach these goals, they can be excellent aids to quicken your progress and maximize your protein intake without bringing unpredictable calories to your diet. Next up we’ll discuss the top supplements for muscle growth that you can choose from when attempting to gain muscle mass, and reveal a cutting-edge, scientifically-backed newcomer to the muscle-building supplement world.

Traditional Top Supplements for Muscle Growth

Over and above eating well and lifting weights, here are some protein and muscle-building supplements you can use to augment your workout goals, some of them more effective than others.

Top supplements for muscle growth and bodybuilding.

Carnitine

Carnitine is the general term for a group of amino acid compounds that include L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. Carnitine is a transporter that moves long-chain fatty acids into mitochondria, where they’re oxidized or burned for energy.

A popular supplement for fat-loss, carnitine can also aid muscle growth by increasing blood flow to muscles, lessening muscle soreness, and increasing nitric oxide production, all of which improve your post-workout recovery. The combination of these benefits makes carnitine a strong asset for energy-boosting while you’re building muscles through exercise, especially when utilized in pre-workout and post-workout shakes. Though it doesn’t directly contribute to muscle building, it does provide valuable energy assistance, and improves performance during endurance athletics.

Pros

  • Aids athletic endurance by providing energy transport.
  • Helps ease muscle soreness and improve post-workout recovery.

Cons

  • Does not directly increase muscle, but instead aids in workout energy.
  • Carnitine is only a peripheral aid to individuals working to build muscle via exercise.
  • Carnitine would need to be taken alongside direct protein or amino acid supplements to be most effective.

Whey Protein Powder

A milk protein derived from whey, which is the watery part of milk that separates from the curd, whey protein is an excellent supplement affecting protein synthesis. With a high level of branched-chain amino acids or BCAAs, and including some amount of all nine essential amino acids (EAAs), this protein supplement digests relatively quickly and can help with rapid muscle building.

Whey protein can help increase blood flow due to its content of peptides, and is regularly consumed by bodybuilders immediately after their training sessions (within the hour). When choosing a whey protein, it’s recommended that you find a powder containing whey protein hydrolysates, which are proteins broken down for faster digestion.

Pros

  • Whey protein is a complete protein, containing all nine essential amino acids.
  • Whey protein is high in the branched-chain amino acids (BCAAs).

Cons

  • While whey protein is a fast-absorbing whole protein, free-form amino acids can be absorbed much more quickly.
  • Whey protein’s amino acid content is not optimally balanced, and a properly formulated essential amino acid supplement can have 3 times the effectiveness rate as a whey protein powder supplement alone.

Glutamine

Glutamine is an amino acid that not only helps build muscles by increasing the levels of the essential amino acid leucine in muscle fibers, but it also helps fight against muscle breakdown, and has been shown to play a significant role in protein synthesis.

Incidentally, glutamine can also be recommended for those with digestion issues (diarrhea or constipation), anxiety, cravings for sugar and/or alcohol, and those with poor wound healing.

Pros

  • Valuable as a precursor to the essential amino acid leucine.

Cons

  • Glutamine aids only one of the nine essential amino acids needed for muscle building, and so is far from being the most effective muscle-building supplement.
  • Glutamine is unnecessary if you’re taking a complete blend of essential amino acids.

Casein Protein Powder

Casein is the other milk protein that is derived from the curd of the milk and not the whey. Casein has a slower digestion rate than whey protein does, which makes it an excellent protein to take before bed, as it digests while you sleep and helps to prevent catabolism (which is to say destructive metabolism, a kind of self-cannibalism the body sometimes resorts to for energy).

Because increased calorie intake is also needed to build muscle, casein can help by being less filling than whey, allowing you to consume more alongside it. However, it’s also suggested that taking a combination of whey (or better yet free-form essential amino acids…read on!) and casein after a workout can help with muscle protein synthesis better than taking either one of them alone. Be advised that a casein protein product with micellar casein is the slowest-digesting form of casein readily available, and is your best bet when buying it as a supplement.

Pros

  • Casein protein has a slower digestion rate than whey, which can help prevent catabolism during sleep.

Cons

  • Works best when combined with stronger protein supplements like whey protein or free-form essential amino acids.

Beta-Alanine and Carnosine

Beta-alanine, an amino acid and key component of the dipeptide carnosine, aids in increasing carnosine levels and thus heightening muscle strength and muscle endurance. Higher levels of carnosine also increase the force of muscle contractions, and combining it with creatine (next on the list) has the greatest effect on losing body fat and gaining lean tissue, as was seen when the two were studied during a 10-week resistance training program conducted with collegiate football players.

Pros

  • Carnosine contributes to muscle endurance, leading to more powerful workouts, which can then translate to increased muscle.

Cons

  • Carnosine does not directly build muscle, but instead helps aid in workout endurance.
  • Carnosine is most effective in combination with proteins like creatine or free-form amino acids, and so is best as peripheral support for muscle building.

Creatine

Popularized as a workout supplement in the 1970s, creatine is made up of three amino acids—glycine, arginine, and methionine—and is vital for supplying the energy for muscular contraction. Creatine can be found in the forms reatine alpha-ketoglutarate (AKG), creatine monohydrate, and creatine malate. Creatine has been shown to increase the levels of insulin-like growth factor-1 (IGF-1) in resistance-exercise training, which is essential for stimulating muscle growth.

Creatine is converted to phosphocreatine (CP) in the body, which then provides energy for explosive exertions like heavy weight lifting or sprinting. The creatine-phosphocreatine system provides an increase in energy supplied to muscle cells when your body is using more ATP (adenosine triphosphate) than is being regenerated in the cells’ mitochondria. This increases your athletic endurance.

Pros

  • Provides energy for increased exercise performance, especially when you’re using more ATP than the mitochondria of your muscle cells can regenerate.
  • Creatine helps stimulate muscle growth.

Cons

  • Creatine is not most effective when taken alone, but is instead at its best when paired with an essential amino acid (EAA) supplement, where it will help provide the energy needed for increased muscle protein synthesis.

Nitric Oxide Boosters (Arginine)

Nitric oxide (NO) in the body serves to dilate blood vessels, thus allowing better blood flow to muscles, providing them with energy, nutrients, water, anabolic hormones, and oxygen—everything your muscles need to function, grow, and thrive. Nitric oxide boosters do not contain nitric oxide, but instead provide it via the amino acid arginine, which the body converts into nitric oxide.

Arginine supplements are often marketed based on their association with muscle growth, increased muscle strength, and loss of bodyweight. However, we recommend supplementing with citrulline to increase arginine, as arginine supplements don’t produce significant increases in blood arginine concentrations due to the liver’s effectiveness at clearing absorbed arginine. Citrulline, on the other hand, is converted into arginine by the kidneys, and the arginine is then released into the bloodstream; this more effectively increases your arginine levels. Additionally, there are no adverse effects associated with citrulline supplementation, while arginine consumption can sometimes lead to gastrointestinal discomfort.

Pros

  • Arginine in the bloodstream leads to more readily available amounts of nitric oxide, essential for muscle functioning.

Cons

  • Counterintuitively, arginine supplements are often ineffective at supplying useable arginine to the bloodstream.
  • Instead citrulline is recommended to supplement for an effective increase in arginine, and can be taken alongside or included in EAA and protein supplements for optimal muscle performance.

ZMA (Zinc, Magnesium Aspartate, Vitamin B6)

Supplementing the minerals zinc and magnesium aspartate along with vitamin B6 is sometimes important to bodybuilders because they become depleted during intense training and need to be specifically replaced. These nutrients are necessary for maintaining proper sleep and hormone levels, as testosterone particularly can be compromised by intensive training.

Athletes who take ZMA have been shown to have increased levels of IGF-1 and testosterone, both of which have an influence on muscle gains. ZMA is recommended to be taken before bed on an empty stomach, to allow for better uptake and to help improve sleep quality and the muscle recovery that sleep provides.

Pros

  • Can help correct vitamin and mineral deficiency caused by intensive weight training.

Cons

  • ZMA supplementation does not lead to direct muscle growth, but can be taken as needed alongside free-form amino acids or traditional protein contributions like whey or creatine, depending on your workout style and your body’s needs.
  • Not everyone will need the extra supplementation of ZMA.

HMB (Beta-hydroxy beta-methylbutyrate)

Beta-hydroxy beta-methylbutyrate or HMB is a molecule derived from the processing of the essential amino acid leucine, and helps protect against muscle protein breakdown. HMB is often recommended only for those who are beginning weight-training exercises, as the scientific results seen in those who are more experienced with muscle training are less significant. This is due to the fact that HMB is heavily reliant on a steady and abundant supply of EAAs to be effective. When the EAA supply dips down, so does the effectiveness of HMB; it cannot work alone.

Pros

  • HMB supplementation can be good for resisting extreme catabolic states, such as in individuals with critical wasting illnesses.

Cons

  • HMB without an excess supply of EAAs is only marginally effective.
  • EAA supplementation is also needed to derive maximum benefits from HMB supplementation.

Branched-Chain Amino Acids (BCAAs)

The branched-chain amino acids are a subcategory of essential amino acids, and are designated by the molecular structure of leucine, isoleucine, and valine. BCAAs make up 14% of the amino acids that reside in your muscles, and it’s been shown that taking a supplement of BCAAs during resistance-training exercise increases muscle strength, fat loss, and lean mass.

However, while research shows that leucine in particular stimulates muscle protein synthesis, and that together these three amino acids diminish cortisol (a catabolic hormone), increase energy, and reduce delayed-onset muscle soreness, BCAAs when consumed alone are not fully effective. All nine essential amino acids are needed to make new muscle, and in fact, the the rate of muscle protein synthesis is directly affected by the availability of all your essential amino acids—the more you have, the faster your rate of muscle synthesis, and the fewer you have, the slower the rate. Because of this, research actually shows that BCAAs when taken alone have little to no effect on the rate of muscle protein synthesis in humans.

Pros

  • BCAAs are valuable amino acids that can be taken to help some aspects of muscle building.

Cons

  • BCAAs are only three of the nine essential amino acids, and all essentials are needed to create new muscle.
  • BCAAs have little to no effect on muscle protein synthesis when taken alone.

An Essential Amino Acid (EAA) Blend: The New Top Muscle Growth Supplement

If BCAAs ever sounded good, you’ll probably be more interested in a complete EAA supplement. Our unique EAA supplement is an ideally proportioned blend that combines the strengths of whey protein, creatine, and the eight essential amino acids that contribute directly to muscle growth. With our EAA blend, you’ll not only get the BCAAs mentioned above, but also a full cocktail essential amino acid supplement. It contains the key factors that make whey protein and creatine effective too, giving you the best of every top effective traditional supplement on the market.

EAAs and Muscle Protein Synthesis

The human body is made up of about 20% protein, and amino acids are used to form our muscles, tissues, and organs (not to mention the hormones needed for cognitive and physiological function). The key to our muscle-building product that helps make it more effective than other supplements, and even some dietary sources of essential amino acids, is its absorption rate and digestibility.

The EAAs derived from dietary proteins have to be digested first and then absorbed, while free-form amino acids are absorbed more quickly and completely. With eight of the nine essential amino acids (minus tryptophan which is not necessary to supplement for muscle protein synthesis), the amounts of EAAs are maximized more than any naturally occurring protein can deliver.

EAAs with Whey Protein’s Support

While free-form EAAs provide faster absorption, an intact protein like whey provides for a longer absorption period, sustaining the supply of EAAs after the rapid absorption of the free-form EAAs. Designed to work in concert with one another, our muscle-growth supplement combines its EAA profile with a balanced inclusion of whey protein for steady, ongoing support of muscle protein synthesis.

EAAs and Creatine’s Energy

Because creatine-phosphate provides the energy for sudden bursts of physical activity like lifting heavy weights or sprinting, it’s included in the Amino Co.’s technology to provide the energy needed to convert EAAs into muscle via muscle protein synthesis. Instead of waiting for the mitochondria of muscle cells to metabolize ATP for energy, creatine covers the time gap when needed, completing the full circle required for ideal muscle building: the rapid essential ingredients, the long-haul supply, and the energy to put them to use.

The Amino Company Advantage

Our product is a unique, patent-pending blend of essential amino acids, whey protein, and creatine that outperforms all other supplements in increasing muscle mass. Good for increasing strength in the elderly and easy to include in drinks or smoothies, Amino Co. supplements are scientifically proven to be effective in muscle protein synthesis over any other supplement, food, or protein choice currently available.

The ABCs of Muscle Growth

On a first glance at muscle growth supplements, it looks like an alphabet soup of vitamins and molecules and chemistry notes, but the more knowledgeable you become about your own body’s strengths and needs, the closer you’ll approach a PhD’s level of understanding when it comes to which supplements best support your goals. Effectiveness is key, bolstered by practical results that can be not only felt, but also scientifically proven. In the end, you can see which supplement brings you the greatest value.

The strongest performers from the traditional list of muscle growth supplements have been brought forward to the new frontier: an EAA blend that brings the best of everything essential to building and maintaining new muscle. The Amino Company provides the full circle of quick, long-lasting, and energized EAAs for muscle building. When you take our unique blend, you’re guaranteed to have an optimally balanced formula designed specifically for human muscle growth (and not lab animals). With the Amino Co. on your team, you can reach higher heights of strength faster and more effectively than ever before!

Foods That Are High in Arginine

Arginine is a conditionally essential amino acid that helps support cardiovascular health, improves kidney function, and boosts the immune system. Explore its many functions, as well as which foods are good sources for arginine if you’re looking to give your body a stronger supply.

Arginine (also called L-arginine) is a conditionally essential amino acid that helps support cardiovascular health, improves kidney function, and boosts the immune system. Amino acids are the building blocks of proteins in our bodies. Essential amino acids must come from our food sources or from ingesting a supplement, but conditionally or semi-essential amino acids are on the edge. Arginine, for example, is essential during our early years of childhood growth, but is usually nonessential in normally functioning healthy adults. However, because arginine is so valuable for so many processes in the body, foods high in arginine can help shore up your stores, and may be even more important in certain medical circumstances.

This article will explore what arginine does in the human body, who could use more of it, and which foods are good sources for arginine if you’re looking to give your body a stronger supply.

Arginine: Its Role in the Body

Here are some of the health benefits that might result from an extra intake of arginine. Research is still being conducted on this amino acid and how supplementing or concentrating it might help treat certain conditions, and so far the results look promising.

Blood and Heart Health

Arginine supplements are used to treat conditions such as excessive inflammation and chronic migraines. Arginine creates nitric oxide, which relaxes our blood vessels, improves blood flow, and therefore brings cardiovascular aid for certain people and conditions. For example, those with peripheral arterial disease, angina, heart disease, and even erectile dysfunction can find benefit from increased arginine. Arginine is also associated with shortening post-surgery recovery time and helps heal injuries.

The Immune System

Studies are beginning to show arginine’s immune-boosting effects, particularly with modulating some symptoms of herpes (flare-ups) and HIV (excessive weight loss), and there have even been correlations shown between low circulating arginine and cases of trauma and cancer. Though more research is needed, it’s a valuable discovery to know that arginine is often missing when the body is experiencing traumatic events.

Kidney Functioning

Not only is arginine helpful in assisting kidney function after transplantation, but it also appears to reduce kidney inflammation. Arginine is often studied in relation to kidney functioning to try to isolate which conditions it helps best and whether or not there’s any potential harm from enhanced levels of arginine. As a natural player on the body’s chemical stage, it’s a particularly safe facet to explore.

The Research Continues

Arginine has been studied in the contexts of helping diabetes, obesity, male fertility, hypertension, dementia, and cancer, and the research goes on still. Scientists and doctors work to pinpoint the best application of arginine treatment and to better define its powers of influence. As a naturally created amino acid that helps us grow and keeps our bodies functioning, it’s a promising reserve for testing.

Foods High in Arginine

Short of supplementation, you can always get arginine from certain natural food sources. So which foods are arginine foods, and are they easy to incorporate in your diet? Short answer to that last question: yes, these arginine-rich foods will be easy to find and to eat (you’ve surely tried a few if not all of them already). As for which foods you should eat more of if you want to up your arginine content? Take a look at the list of foods below and start thinking about which ones you’d like to incorporate into your diet as well as your dietary intake.

Foods high in the amino acid arginine.

Turkey

Since arginine is derived in the body from protein, any high-protein food will help, but turkey breast in particular has such a substantial amount of arginine that it’s considered the best source around. With a high amount of omega-3 fatty acids and B vitamins to boot, one cooked turkey breast provides 16 grams of arginine.

Sunflower Seeds

Seeds and nuts have a fair amount of arginine, with sunflower and sesame seeds both contributing 2.4 grams of arginine per 100 grams of seeds. While they’re a tad low in arginine, they definitely make up in balance by providing a high amount of the essential amino acid lysine along with your arginine intake, so you don’t run the risk of overbalancing. Lysine helps absorb any excess of arginine, and will act as a check on keeping your amount of arginine within its optimal healthy levels.

Pork Loin

Another high-protein food, and with it comes another high contribution to your arginine content. Pork loin is one of the leaner cuts of pork you can get, so you’re not sacrificing one aspect of your health to favor another (balance is always key). Pork loin has 14 grams of arginine per rib, just second under the above-listed turkey breast.

Pumpkin Seeds

What did we say above about seeds, that some aren’t that impressive in the arginine department? Well, here’s an even better option then: a cup of pumpkin seeds can give you nearly 7 grams of arginine, as well as the minerals zinc and iron. Pumpkin seeds are easy to snack on and a great arginine-rich food for vegans or vegetarians who don’t eat animal products. Plus, they’re trail-mix-worthy and can be flavored sweet or salty depending on your taste.

Chicken

Chicken is a staple of a diet rich in protein and low in fat. One chicken breast can contain up to 9 grams of arginine and can be combined easily with other potent sources of vitamins and minerals like beans and vegetables in meals and stews.

Chickpeas

Another kind of chick, this time chickpeas, or as they’re also known, garbanzo beans, offer up fiber and protein (especially for those who don’t eat meat). A single cooked cup of chickpeas has at least 12 grams of fiber, over 14 grams of protein, and 1.3 grams of arginine. Enjoy it as hummus and know that it’s providing you with that little boost of arginine you’re looking for.

Peanuts

With vitamin E, vitamin B3, niacin, and folate, a cup of peanuts also gives you over 4 grams of arginine. Pine nuts, too, contain over 3 grams of arginine per cup, and a good helping of mixed nuts will almost certainly give you a fair amount of arginine, as there are levels of arginine in almonds, walnuts, cashews, Brazil nuts, hazelnuts, almonds, and pecans. Go nuts with nuts if you’re looking for foods high in arginine. Be squirrelly with them!

Soybeans

Another great protein and arginine source for non-meat eaters, soybeans and other soy products like tofu and tempeh provide potassium and magnesium. Soybeans specifically come with 4.6 grams of arginine per cup, and soybeans are also loaded with lysine for help balancing arginine.

Spirulina

Derived from a seawater blue-green algae, spirulina can be purchased in powdered form and added for its nutrients to smoothies and other foods. A cup of spirulina contains 4.6 grams of arginine, as well as iron, niacin, calcium, and potassium. You’ll probably use spirulina sparingly, but when you do know that it brings you that much more arginine along with its other nutrients.

Lentils

Another great vegetarian/vegan source of protein and fiber, arginine can be found in lentils up to 1.3 grams per cup, with lysine again to pack a double punch of amino acid intake. Lentils also pair excellently with the meats on this list for the carnivores who are interested—there’s an arginine-rich meal in the making here.

Dairy Products

Dairy products are sources of protein and thus arginine too. Just 4 ounces of cheddar cheese has a small amount of arginine, 0.25 grams, and a cup of milk has 0.2 grams, just a little bit more arginine for your effort. Some good news: if your dairy is coming in the form of ice cream, chocolate syrup has 0.9 grams of arginine per 100 grams, so add a little of it on top, or have some chocolate milk while you’re at it, and know that you’re getting some arginine there too.

Watermelon Seeds

We’ve saved the most curious for last: though most of us spit out or avoid the seeds in our watermelons, they contain over 5 grams of arginine per cup, so feel free to swallow them knowing they’re doing you no harm and also bringing you a little bit good—you can’t lose!

Arginine Foods and You

The value of gaining more arginine from foods is that it’s as natural as the healthy production of arginine within us. Not only is arginine deficiency blessedly low due to its levels in our food, but if you’re gaining a bit more of it through dietary intake, you’re not very likely to get too much of it either. With evidence showing arginine helps blood flow and heart health along with the immune response to cancer, it’s a natural amino acid to value and desire.

However: do remember that if you’re looking for even more arginine in supplement form (as with any sort of dietary supplement), it’s important not to go overboard. Too much of any one vitamin, mineral, or amino acid might have the unwanted effect of overtaxing a specific part of the body. Whether it’s by causing an excessive clean-up in the liver or kidneys, or overwhelming the other chemicals in the body that your chosen one works in concert with, you don’t want to throw yourself off kilter.

Look into well-rounded multivitamins or comprehensive essential amino acid blends that offer a measured balance of your body’s needs. Extremely high levels of arginine are no more desirable than low levels of arginine. Instead, what’s important is to have a healthy arginine ratio in the body that will meet your needs but not overwhelm your system. Eat well, supplement well, and prosper!