Month: January 2024

Whether you’re a regular at the gym or stick to at-home workouts, you may have heard of the supposed benefits of pre-workout supplements from friends, athletes, trainers, or advertisements.

Advocates claim that these supplements improve your fitness and give you the energy you need to power through challenging workouts.

However, many experts say that they’re potentially dangerous and wholly unnecessary.

This article explores the science behind pre-workout supplements to determine whether they’re healthy.

Key Takeaways:

• Pre-workout supplements aim to boost energy and performance, with ingredients like caffeine, creatine, and nitric oxide precursors.
• Research on their effectiveness is limited, and ingredient consistency varies widely among brands.
• Consider potential downsides, such as artificial sweeteners, excess caffeine, and untested supplements.

What are pre-workout supplements?

Pre-workout supplements — sometimes referred to as “pre-workouts” — are multi-ingredient dietary formulas designed to boost your energy and athletic performance.

They’re typically powdered substances that you mix into water and drink before exercise.

While countless formulas exist, there’s little consistency in terms of ingredients. Amino acids, beta-alanine, caffeine, creatine, and artificial sweeteners are often included, but quantities of these vary widely depending on the brand.

Plus, some products may not have been tested for quality or purity.

What ingredients should you look for?

Research on the effectiveness of pre-workout supplements is very limited. Nonetheless, some studies suggest that certain ingredients may benefit athletic performance .

• Nitric oxide precursors

Nitric oxide is a compound that your body naturally produces to relax blood vessels and improve blood flow.

Pre-workout supplements often include some of the common compounds that your body uses to make nitric oxide. These include L-arginine, L-citrulline, and sources of dietary nitrates, such as beetroot juice.

Research suggests that supplementing with these compounds boosts oxygen and nutrient transport to your muscles, potentially enhancing athletic performance.

However, while L-citrulline has been shown to boost exercise performance, studies note that L-arginine is broken down before it reaches your bloodstream. Thus, while it boosts nitric oxide production, it doesn’t benefit exercise performance.

Overall, as most of the available research on nitric oxide focuses on young men, it remains unclear whether these results apply to other populations. More research is needed.

• Caffeine

Caffeine is frequently used in pre-workout supplements to increase energy and focus.

This stimulant may improve mental alertness, memory, and exercise performance, as well as help reduce body fat .

• Creatine

Creatine is another chemical compound naturally produced in your body. It’s primarily stored in skeletal muscle, where it plays a role in energy production and muscular strength .

It’s often included in pre-workout formulas but also sold as a standalone supplement. It’s particularly popular among weightlifters, bodybuilders, and other power athletes.

Research suggests that supplementing with creatine can increase your body’s stored supply of this compound, thus improving recovery time, muscle mass, strength, and exercise performance .

• Beta-alanine

Beta-alanine is an amino acid that’s included in many pre-workout formulas because it may help prevent acid buildup in your muscle tissue, thus allowing your muscles to work harder and longer.

While research supports its effectiveness, it’s important to note that consuming this compound may cause a tingling sensation. While it’s completely harmless, you may find it unpleasant.

• Branched-chain amino acids (BCAAs)

Some pre-workout formulas include branched-chain amino acids (BCAAs), which have been shown to help increase muscle growth and decrease muscle soreness when taken before a workout.

Nonetheless, BCAAs are naturally found in dietary sources of protein, so you may already be consuming an adequate amount throughout the day.

• SUMMARY

Certain ingredients in pre-workout supplements, such as creatine, caffeine, beta-alanine, BCAAs, and nitric oxide precursors, have been shown to support athletic performance.

What should you avoid?

Although pre-workout supplements are generally safe, they aren’t completely risk-free.

If you’re thinking about adding them to your workout regimen, be sure to consider their potential downsides first.

• Artificial sweeteners and sugar alcohols

Pre-workout supplements frequently contain artificial sweeteners or sugar alcohols.

While these ingredients enhance flavor without adding calories, some sweeteners may cause intestinal distress and discomfort.

In particular, a high intake of sugar alcohols may trigger uncomfortable symptoms like gas, bloating, and diarrhea — all of which can disrupt your workout .

Some people report a similar digestive response from eating certain artificial sweeteners like sucralose. However, such symptoms haven’t been scientifically proven.

You may want to avoid pre-workout formulas that contain large quantities of these sweeteners. Otherwise, try a small amount first to see how you tolerate it.

• Excess caffeine

The major energy-boosting element of most pre-workout supplements is caffeine.

Excessive intake of this stimulant can lead to side effects, such as increased blood pressure, impaired sleep, and stress .

Single servings of most pre-workout formulas contain about as much caffeine as you’d get in 1–2 cups (240–475 mL) of coffee, but if you’re also getting this compound from other sources throughout the day, you may accidentally consume too much.

• Supplements that haven’t been third-party tested

In the United States, dietary supplements like pre-workouts are regulated by the Food and Drug Administration (FDA) as foods, not as drugs. Due to regulatory gaps, product labels may be inaccurate or misleading.

If supplement safety and quality are compromised, you may inadvertently consume banned substances or dangerous amounts of certain compounds .

Should you take a pre-workout supplement?

Pre-workout formulas aren’t for everyone.

If you frequently lack energy or have difficulty making it through your workout, consider other lifestyle factors like hydration, sleep, and diet, rather than resorting to supplements.

Moreover, the variability in pre-workout supplements’ ingredients makes it difficult to determine their effectiveness.

They can also be expensive — and research hasn’t proven them to be more effective than whole foods that provide the same nutrients. For example, a banana and a mug of coffee is a suitable, cheap alternative to a pre-workout supplement.

That said, if you find that pre-workout formulas work for you, there’s no reason to stop. Just be mindful of their ingredients and your total intake — and keep the following factors in mind.

• How to take pre-workout supplements

Most pre-workout products include instructions for how to take them.

While you should follow these instructions, it’s not a bad idea to start with a smaller serving so you can assess your tolerance — especially if the supplement includes caffeine or beta-alanine.

Remember, if the supplement provides beta-alanine, don’t be surprised if you notice a tingling sensation. It’s completely harmless, but some individuals may find it uncomfortable.

Most pre-workout supplements can be taken about 30–60 minutes before you work out. This allows enough time for the ingredients to reach your bloodstream and kick in.

Lastly, if your pre-workout contains caffeine or other stimulants, consider the time of day that you take it since it may disrupt your ability to fall asleep.

• Whole food alternatives to pre-workout supplements

Regardless of whether you choose to use a pre-workout supplement, fueling for exercise is incredibly important and can make a big difference in how you feel and perform in your training session .

The International Society of Sports Nutrition (ISSN) has found that consuming carbs and protein before and after exercise can improve both strength and body composition .

Think ahead to your workout so that you can plan a balanced meal containing carbs, protein, and fat about 2–3 hours beforehand. For example, try a veggie omelet and whole wheat toast with avocado spread, plus a side of fresh fruit.

If time gets away from you, try an easily digestible source of carbs like a piece of fruit about 30–60 minutes before your workout.

If you skip the pre-workout supplement but still want the performance-boosting effects found in caffeine, drink a cup of coffee alongside a pre-workout snack.

The bottom line

Pre-workout supplements are primarily used to enhance physical performance and energy levels, but research doesn’t back many of their supposed benefits.

Most pre-workouts are considered safe for healthy adults, but they aren’t essential for health or performance .

So while they aren’t necessarily bad for you, they aren’t especially good for you either.

While some common ingredients like caffeine, creatine, and beta-alanine have been shown to be effective when taken before a workout, there’s no standardized formula for pre-workouts.

Plus, many aren’t regulated, so it’s important to opt for supplements certified by a third party if you decided to take them.

If you have any health conditions, you may want to check with your doctor before trying a pre-workout supplement.

Above all, whether you use pre-workouts or not, make sure you’re following a balanced diet, drinking plenty of water, and getting sufficient sleep.

We’ve all felt it — that drowsy feeling that sneaks in after a meal. You’re full and relaxed and struggling to keep your eyes open. Why are meals so often followed by a sudden urge to take a nap, and should you be concerned about it?

In general, a little bit of sleepiness after eating is completely normal and nothing to worry about. There are several factors that contribute to this post-meal phenomenon, and there are a few things you might be able to do to minimize those drowsy effects.

Key Takeaways:

• Your digestion cycle plays a crucial role in converting food into energy, triggering various responses in your body.

• Foods rich in tryptophan, like turkey and certain proteins, may induce sleepiness due to increased serotonin production.

• Factors like cherries, carbohydrates, and minerals in bananas can also impact melatonin levels, blood sugar, and muscle relaxation.

• Quality sleep, regular exercise, and overall physical activity levels influence how you feel after meals.

• Underlying health conditions such as diabetes, food intolerances, and allergies may contribute to post-meal tiredness.

Your digestion cycle

Your body needs energy to function—not just to run after your dog or put in time at the gym—but to breathe and simply exist. We get this energy from our food.

Food is broken down into fuel (glucose) by our digestive system. Macronutrients such as protein then provide calories (energy) to our bodies. More than just changing food into energy, our digestive cycle triggers all kinds of responses within our body.

Hormones such as cholecystokinin , glucagon, and amylin are released to increase a feeling of fullness (satiety), blood sugar rises, and insulin is produced to allow this sugar to go from the blood and into the cells, where it’s used for energy.

Your diet

Though all foods are digested in much the same manner, not all foods affect your body in the same way. Some foods can make you sleepier than others.

Foods with tryptophan

The amino acid tryptophan is found in turkey and other high-protein foods such as:

• spinach
• soy
• eggs
• cheese
• tofu
• fish

Tryptophan is used by the body to create serotonin. Serotonin is a neurotransmitter that helps regulate sleep. It’s possible that increased production of serotonin is responsible for that post-meal haze.

Other foods

Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles. Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways.

Your sleeping habits

It’s no surprise that not getting enough quality sleep can affect how you feel after a meal, too. If you’re relaxed and full, your body may feel more like resting, especially if you didn’t get enough sleep the night before.

Your physical activity

Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that regular exercise helps increase energy and reduce fatigue.

Other health conditions

On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:

• diabetes
• food intolerance or food allergy
• sleep apnea
• anemia
• underactive thyroid
• celiac disease

If you’re frequently tired and have one of these conditions, talk to your doctor about possible solutions. If you’re unaware of an underlying medical condition but have other symptoms in addition to post-meal sleepiness, your doctor can help you identify what’s causing the slump.

Diabetes

If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia.

Hyperglycemia (high blood sugar) may occur when too many sugars are consumed. It’s made worse if there’s inefficient or insufficient insulin to transport sugars to the cells for energy.

Sugars are the cells’ main source of energy, which explains why inefficient or insufficient insulin may leave you feeling tired. Other symptoms associated with hyperglycemia may include increased urination and thirst.

Hypoglycemia (low blood sugar) may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.

Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:

• dizziness or weakness
• hunger
• irritability
• confusion

Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor.

Food intolerance or food allergies

An intolerance of or an allergy to certain foods can be ano

ther cause of post-meal tiredness. Food intolerances and allergies can impact digestion or other bodily functions.

Preventing post-meal sleepiness

Regularly feeling tired after eating is something to discuss with your doctor. However, if the possibility of a more serious underlying condition has been ruled out or the fatigue only sets in occasionally, there are simple steps you can take to help maintain optimal energy levels.

Dietary and lifestyle habits that may help boost or sustain energy levels and counteract drowsiness include:

• drinking water to stay properly hydrated
• consuming appropriate electrolytes
• reducing the amount of food eaten at a single meal
• getting enough quality sleep
• exercising regularly
• limiting or avoiding alcohol
• modulating caffeine consumption

eating foods that are good for your gut, blood sugar, insulin levels, and brain — including complex, high-fiber carbohydrates and healthy fats

A balanced diet that includes foods such as vegetables, whole grains, and fatty fish promotes sustained energy. Try to incorporate more nuts, seeds, and olive oil into your meals.

The bottom line

The complex interplay of factors affecting post-meal tiredness can empower you to make lifestyle and dietary choices that enhance your overall energy levels. Consult with your doctor if persistent fatigue raises concerns about underlying health conditions.

Fat burners are some of the most controversial supplements on the market. They’re described as nutrition supplements that can increase your metabolism, reduce fat absorption, or help your body burn more fat for fuel .

Manufacturers often promote them as miracle solutions that can solve your weight problems. However, fat burners are often ineffective and may even be harmful .

That’s because they’re not regulated by food regulatory authorities .

There is no miracle pill for weight loss. Even “natural supplements” cannot guarantee fat loss.

Remember, everyone’s metabolism is different. There is no one “miracle” fat burner. While the below items may help boost metabolism, it’s not guaranteed. The most effective way to lose weight is through regular sleep, decreased stress, regular exercise, and eating a nutrient-rich, balanced diet.

That said, several natural supplements have been proven to help you burn more fat. This article provides a list of the 4 best supplements to help you burn fat. Be sure to consult with a healthcare professional before starting any supplement.

Key Takeaways:

• Fat burners, often unregulated, pose risks and may be ineffective.
• No miracle pill exists for weight loss; focus on lifestyle factors like sleep, stress management, exercise, and a balanced diet.
• Caffeine, green tea extract, protein powder, and soluble fiber are natural supplements with potential fat-burning benefits.
• Beware of commercial fat-burning supplements lacking FDA regulation, with cases of contamination and harmful side effects.

1. Caffeine

Caffeine is a substance commonly found in coffee, green tea, and cocoa beans. It’s also a popular ingredient in commercial fat-burning supplements — and for good reason.

Caffeine can help boost your metabolism and help your body burn more fat.

Research shows that caffeine can temporarily boost your metabolism by up to 16% over 1 to 2 hours .

In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in people with less weight compared with people who may be overweight or have obesity .

Unfortunately, consuming caffeine too often could make your body more tolerant to its effects.

To reap the benefits of caffeine, you don’t need to take a supplement.

Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits. That said, these health benefits are only temporary. It’s important to note that caffeine can interfere with quality sleep, which has negative effects on weight management.

Consuming too much caffeine can actually be dangerous for your health. This is why it is important to stay within the daily recommend caffeine limit, which is 400 mg.

SUMMARY

Caffeine can help you burn fat by boosting your metabolism and helping you burn more fat as fuel. You can get caffeine from natural sources like coffee and green tea.

2. Green tea extract

Green tea extract is simply a concentrated form of green tea.

It provides all the benefits of green tea in a convenient powder or capsule form.

Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help you burn fat.

In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat .

For instance, an analysis of six studies found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo .

In another study, scientists compared the effects of a placebo, caffeine, and a combination of green tea extract and caffeine on burning fat.

They discovered that the combination of green tea and caffeine burned roughly 65 more calories per day than caffeine alone and 80 more calories than the placebo.

Keep in mind that in these studies the participants took green tea extract in combination with additional caffeine. Therefore, this does not definitively show that green tea extract alone has these same effects.

Studies have shown that while no detrimental effects have been reported from green tea itself, the excess consumption of green tea extract may prove to be harmful to the liver, particularly if taken on an empty stomach. Do not exceed the recommended dosage .

3. Protein powder

Protein is incredibly important for burning fat.

A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass .

For instance, a study involving 60 participants with overweight and obesity found that a high protein diet was almost twice as effective as a moderate protein diet at burning fat.

Protein can also curb your appetite by increasing the levels of fullness hormones like GLP-1, CCK, and PYY while reducing levels of the hunger hormone ghrelin .

While you can get all the protein you need from protein-rich foods, many people still find it challenging to eat enough protein daily.

Protein powder supplements are a convenient way to increase your protein intake.

Options include whey, casein, soy, egg, and hemp protein powders. However, it’s important to choose a protein supplement that’s low in sugar and additives, especially if you’re trying to lose weight.

Keep in mind that calories are still important. Protein supplements should simply replace snacks or part of a meal, rather than be added on top of your diet.

If you’re finding it difficult to eat enough protein, try taking 1–2 scoops (25–50 grams) of protein powder per day.

The recommended daily intake of protein will vary based on your activity levels, age, sex, weight, height, etc. That said, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.

4. Soluble fiber

There are two different types of fiber: soluble and insoluble.

Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance.

Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite.

That’s because soluble fiber can help increase the levels of fullness hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin .

In addition, soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer .

What’s more, soluble fiber may also help you burn fat by reducing how many calories you absorb from food.

While you can get all the soluble fiber you need from food, many people find this challenging. If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.

Dangers and limitations of fat-burning supplements

Commercial fat-burning supplements are widely available and very easy to access.

However, they often do not live up to their hefty claims and may even harm your health.

That’s because fat-burning supplements do not need to be approved by the Food and Drug Administration before they reach the market.

Instead, it’s the manufacturer’s responsibility to make sure that their supplements are tested for safety and effectiveness .

Unfortunately, there have been many cases of fat-burning supplements being pulled off the market because they were tainted with harmful ingredients .

Additionally, there have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures, and even death .

On a brighter note, the natural supplements listed above can help you burn fat when added to a health-promoting routine.

Keep in mind that a supplement cannot replace a nutrient-rich diet and regular exercise. They simply help you get the most out of health-promoting activities like exercising and eating a balanced diet.

Other supplements that may help you burn fat

Several other supplements may help you lose weight. However, they either have side effects or lack evidence to support their claims.

These include:

• 5-HTP. 5-HTP is an amino acid and precursor to the hormone serotonin. It may help you burn fat by curbing your appetite and carb cravings. However, it may also interact with medications for depression .

• Synephrine. Synephrine is a substance that is especially abundant in bitter oranges. Some evidence shows it can help you burn fat, but only a handful of studies support its effects .

• Green coffee bean extract. Research shows green coffee bean extract may help you burn fat. However, studies on green coffee bean extract are sponsored by its manufacturers, which may cause a conflict of interest .

• CLA (conjugated linoleic acid). CLA is a group of omega-6 fatty acids that may help you burn fat. However, its overall effects appear weak, and the evidence is mixed .

• L-carnitine. L-carnitine is a naturally occurring amino acid. Some studies show that it can help you burn fat, but the evidence behind it is mixed .

The bottom line

Despite what certain supplement manufacturers may suggest, there isn’t a safe “magic pill” that can help you burn hundreds of extra calories per day.

However, some foods and beverages may modestly increase your metabolic rate and provide other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.

Numerous studies show that it can help you increase strength, gain muscle, and lose significant amounts of body fat.

However, whey is more than just protein. It contains many other nutrients, some with potent biological effects.

In fact, it’s one of the best-studied supplements in the world.

This is a detailed article about whey protein — what it is, how it works and how it can help you achieve your fitness and health goals.

Key Takeaways:

• Whey protein is a high-quality protein source, containing essential amino acids, notably leucine and cysteine.
• Whey protein concentrate is often preferred for its cost, taste, and nutrient retention.
• Effective when consumed around workouts, but total daily protein intake is crucial for consistent muscle growth.
• Protein’s satiating effect aids weight loss, with whey protein linked to fat loss and lean muscle preservation.
• Whey protein contains additional nutrients like lactoferrin, beta-lactoglobulin, and immunoglobulins.

What Is Whey Protein?

Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.

Milk actually contains two main types of protein: casein (80%) and whey (20%).

Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct.

If you’ve ever opened a yogurt container to see liquid floating on top — that’s whey. Cheesemakers used to discard it before they discovered its commercial value.

After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars .

Whey protein doesn’t taste very good on its own, which is why it’s usually flavored. Chocolate-, vanilla- and strawberry-flavored powders are popular.

It’s important to read the ingredients list, as some products may have unhealthy additives like refined sugar.

Taking whey protein is a convenient way to add protein on top of your daily intake.

This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.

Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies.

Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it.

Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake

Proteins are the main building blocks of the human body.

They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your body’s cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine .

Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow’s milk.

Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate

There are several popular types of whey protein.

Their main difference is in the way they have been processed.

• Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor.
• Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
• Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate.

Whey protein concentrate seems to be the overall best option. Many options are available online.

It’s the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably due to the lactose and fat.

If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, whey protein isolate — or even hydrolysate — may be a better option.

Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate.

Effects of Whey Supplementation on Muscle Mass and Strength

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

The ways by which whey protein promotes muscle/strength gain include:

1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.

• Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin .

• Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level .

• Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.

Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.

However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much.

When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better.

When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar .

Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.

In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates.

Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.

If you’re already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal.

Whey Protein Improves Satiety and May Promote Weight Loss

It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient .

Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day .

In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half .

Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.

Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass .

If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle .

Other Health Benefits of Whey Protein

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.

This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.

Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.

This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression .

It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice.

The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body’s cells .

Whey is high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.

Dosage and Side Effects

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.

It’s recommended that you follow the serving instructions on the packaging.

Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted.

In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys .

However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.

Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey.

If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead.

But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.

The bottom line

Whey protein, with its high-quality amino acids and additional health benefits, is a valuable supplement for those seeking muscle growth, weight loss, and overall well-being. Understanding the types, proper dosage, and potential side effects is crucial for maximizing its benefits.

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.

You need them for vital processes such as building proteins, hormones, and neurotransmitters.

Amino acids are concentrated in protein-rich foods such as meat, fish, and soybeans.

Some people also take certain amino acids in supplement form as a natural way to boost athletic performance or improve mood.

They’re categorized as essential, conditionally essential, or nonessential depending on several factors.

In this article you’ll find all the basics about essential amino acids, including how they function, food sources rich in essential amino acids, and the potential benefits of taking a supplement.

Key Takeaways:

• Essential amino acids are crucial for various bodily functions, and while your body can produce some amino acids, nine must be obtained through your diet.
• Animal proteins like meat, eggs, and poultry are rich sources, but certain plant foods like soy products also provide all nine essential amino acids.
• Conditionally essential amino acids become crucial in specific circumstances, such as illness or pregnancy.
• Explore the roles of each essential amino acid, from building neurotransmitters to supporting immune function and wound healing.
• Essential amino acid supplements may offer benefits for mood, exercise performance, and recovery, but it’s essential to consult a healthcare professional for personalized

What are essential amino acids?

Amino acids are organic compounds composed mainly of nitrogen, carbon, hydrogen, and oxygen.

Your body needs 20 different amino acids to grow and function properly. While all 20 of these are important for your health, only 9 are classified as essential.

These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Although your body can make nonessential amino acids, it cannot make essential amino acids, so you have to get them from your diet.

The best sources of essential amino acids are animal proteins such as meat, eggs, and poultry. However, some plant foods, such as the soy products edamame and tofu, contain all nine essential amino acids. This means they are “complete” protein sources.

After you eat protein, your body breaks it down into amino acids and then uses them for various processes, such as building muscle and regulating immune function .

Conditionally essential amino acids

Several nonessential amino acids are classified as conditionally essential.

These are essential only under specific circumstances, such as during illness, pregnancy, infancy, or trauma.

For example, arginine is considered nonessential, but your body can’t make as much as you need when you’re healing from a serious injury or fighting certain diseases, such as cancer.

That’s why, in certain situations, people may take arginine supplements to meet their bodies’ needs.

Additionally, certain amino acids, including glycine and arginine, are considered conditionally essential during pregnancy because a pregnant person needs more of these amino acids to support their own health and the health of the fetus .

How many essential amino acids are there?

There are nine essential amino acids, each of which performs a number of important jobs in your body:

1. Phenylalanine: Your body turns this amino acid into the neurotransmitters tyrosine, dopamine, epinephrine, and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
2. Valine: This is one of three branched-chain amino acids (BCAAs) on this list. That means it has a chain branching off from one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
3. Threonine: This is a principal part of structural proteins such as collagen and elastin, which are important components of your skin and connective tissue. It also plays a role in fat metabolism and immune function .
4. Tryptophan: Often associated with drowsiness, tryptophan is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood .
5. Methionine: This amino acid plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
6. Leucine: Like valine, leucine is a BCAA that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing, and produces growth hormones .
7. Isoleucine: The last of the three BCAAs, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production, and energy regulation .
8. Lysine: Lysine plays major roles in protein synthesis, calcium absorption, and the production of hormones and enzymes. It’s also important for energy production, immune function, and collagen and elastin production.
9. Histidine: Your body uses this amino acid to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function, and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells .

As you can see, essential amino acids are at the core of many vital processes.

Although amino acids are most recognized for their role in muscle development and repair, your body depends on them for so much more.

That’s why essential amino acid deficiencies can negatively affect your entire body, including your nervous, reproductive, immune, and digestive systems.

People can have different amino acid needs based on stage of life, chronic illness, and acute health issues such as an infection or a surgery.

However, most people get all the amino acids they need through their diet.

Health benefits of taking essential amino acid supplements

While essential amino acids can be found in a wide array of foods, taking concentrated doses in supplement form has been linked to several health benefits.

May help with mood

Tryptophan is necessary for the production of serotonin, a chemical that acts as a neurotransmitter in your body.

Serotonin is an essential regulator of mood, sleep, and behaviors.

While low serotonin levels have been linked to depressed mood and sleep disturbances, several studies have shown that taking tryptophan supplements may help reduce symptoms of depression and boost mood.

A review that included 11 high quality studies found that taking 0.14–3 grams  of tryptophan per day could help decrease anxiety and increase positive mood in generally healthy people .

May improve exercise performance and recovery

Many people take valine, leucine, and isoleucine, the three essential BCAAs, to alleviate fatigue, improve athletic performance, and stimulate muscle recovery after exercise.

In a small 2017 study, resistance-trained athletes took BCAAs at a dose of 0.087 g per kilogram — of body weight, with a 2:1:1 ratio of leucine, isoleucine, and valine.

Those who took the BCAAs showed improved performance and muscle recovery and decreased muscle soreness compared with those who took a placebo.

A review of eight studies found that taking BCAAs was superior to rest for promoting muscle recovery and reducing soreness after exhaustive exercise .

What’s more, another review that included nine studies found that taking BCAAs helped reduce muscle damage and soreness after resistance exercise in active men .

Taking BCAAs has also been shown to reduce the rating of perceived exertion — how intensely a person feels they are working during exercise — in people performing high intensity exercise.

May be helpful for wound healing and surgery

Taking amino acid supplements may be helpful for people who are healing after surgery .

A study in 243 people with pelvis or long bone fractures found that those who took conditionally essential amino acids for 2 weeks after surgery had lower rates of death and medical complications than those who received standard nutrition .

A review of 20 studies looking at the effects of taking BCAAs in people with cancer undergoing surgery found that those who took BCAAs around the time of surgery had reduced postoperative complications from infections and fluid accumulation in the abdomen.

What’s more, according to results from one study, taking essential amino acid supplements may help reduce loss of muscle volume in older adults recovering from knee replacement surgery .

Food sources and recommended intake

Because your body cannot produce essential amino acids, it’s important to get them through your diet.

Many foods are rich in essential amino acids, making it easy to meet your daily needs.

Here are the daily required intakes for the essential amino acids, according to the World Health Organization. These are for adults per1 kg of body weight :

• Histidine: 10 milligrams (mg)
• Isoleucine: 20 mg
• Leucine: 39 mg
• Lysine: 30 mg
• Methionine: 10.4 mg
• Phenylalanine combined with the nonessential amino acid tyrosine: 25 mg
• Threonine: 15 mg
• Tryptophan: 4 mg
• Valine: 26 mg

To find out how much you should consume per day, you can multiply the numbers given above by your weight in kilograms. For example, a person who weighs 60 kg  should consume 1,200 mg of isoleucine per day.

Meeting these requirements is very easy with most diets, so there’s usually no need to track your intake of individual amino acids.

For example, one 174-g piece of braised chicken breast provides 55.9 g of complete protein, easily meeting or exceeding the needs listed above .

Food sources

Foods that contain all nine essential amino acids are referred to as complete proteins.

The following foods are complete protein sources:

• meat
• seafood
• poultry
• eggs
• dairy products

Soy and pea protein are plant-based complete protein sources.

Other plant-based sources of protein, such as beans, nuts, and certain grains, are considered incomplete proteins because they lack one or more of the essential amino acids.

However, if you’re following a plant-based diet, you can still ensure proper intake of all nine essential amino acids by eating a variety of plant proteins each day.

For example, choosing a variety of plant-based proteins, such as beans, nuts, seeds, whole grains, and vegetables, can ensure that you meet your essential amino acid needs, even if you choose to exclude animal products from your diet.

How to supplement with essential amino acids

Most people get enough essential amino acids through their diet.

However, there are some benefits to taking essential amino acid supplements. For example, athletes often take them to enhance exercise performance and recovery.

One review that included 10 high quality studies found that doses of BCAAs of up to 255 mg per kg per day could help reduce delayed onset muscle soreness in trained individuals after exercise .

Additionally, people may choose to take individual amino acids, rather than blends, to support certain aspects of health, such as mood.

A review that included 11 high quality studies found that taking 0.14–3 g of tryptophan per day could help improve mood in healthy people.

As you can see, dosing varies depending on the type of amino acid you’re taking and what your goal is.

Amino acid supplements are considered safe for most people. However, they’re usually not necessary if you’re getting enough protein in your diet.

Nonetheless, amino acid supplements may offer certain benefits for specific groups of people.

If you’re interested in taking essential amino acid supplements, speak with a healthcare professional who is knowledgeable about dietary supplements, such as your doctor or a registered dietitian.

They can recommend specific dosing and tell you how best to take your supplement, depending on your health goals. Additionally, they can help you choose a supplement from a reputable brand that offers products tested by third-party organizations.

The bottom line

Essential amino acids play a vital role in your body’s overall health, impacting processes from muscle development to immune function. While most people obtain these amino acids through their diet, supplements may benefit specific groups. Understanding their roles, food sources, and recommended intake can help you prioritize essential amino acids for optimal well-being.