Lose weight with amino acids - What does arginine & Co. do?
Maik Thies (Fitnessfachwirt IHK)
Amino acids are not only popular with athletes, but are also increasingly arousing the interest of those who want to lose weight. The reason for this is their special properties that support weight loss. In which of the many ways does this apply and how can you lose weight with amino acids? We get to the bottom of these questions.
What are amino acids?
Aminocarboxylic acids or amino acids are the smallest components of proteins that perform important tasks in the body. They are found in almost all organs and are essential for metabolism. An amino acid never occurs alone, but always in chains of building blocks that have different compositions.
Each arrangement forms a different protein that has specific properties and performs specific functions.
Basically, we differentiate between the 22 so-called proteinogenic ( canonical ) and over 250 non-proteinogenic amino acids . Although the latter occur in the organism, they cannot be detected in proteins.
The human body can produce proteinogenic amino acids itself - most of them anyway. For example, our body cannot produce essential amino acids itself. They can only be supplied to the body through food or nutritional supplements.
These include:
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
The production of histidine, arginine and tyrosine only begins in later childhood, which is why they are called semi-essential amino acids .
Each amino acid fulfills a specific function in the body and has different effects.
Amino acids for weight loss: what effect do they have?
The daily requirement is around 10 to 50 mg per kg of body weight.
Lose weight with lysine:
This substance supports connective and muscle tissue. Lysine produces carnitine, which has a positive effect on muscle building. So you can promote weight loss with L-Lysine .The amino acid can be found in...
Fruit like oranges or tangerines
Vegetables like beans and celery.
Daily requirement: 30 to 60 mg per kg of body weight.
Methionine:
It is responsible for the body's protein production and protects against urinary tract infections.
The amino acid is mainly contained in...
Brazil nuts,
eggs,
fish or liver.
Daily requirement: 20 mg per kg body weight.
Phenylalanine:
This acid supports the formation of white and red blood cells and promotes kidney function.
Phenylalanine is mainly in
pumpkin seeds,
Soy,
cow's milk,
eggs,
Contains salmon and pork.
Daily requirement: 35 to 50 mg per kg body weight.
Threonine:
Threonine helps build bones and the formation of antibodies and strengthens the amino acid immune system . Converted into the body's own substance glycine, it has a nerve-calming effect.
It is included, among other things, in
leaf spinach,
Carrots and papaya.
Daily requirement: 16 mg per kg body weight.
Tryptophan:
The amino acid is necessary for the production of the so-called happiness hormone serotonin and the sleep hormone melatonin. It also strengthens liver function.
Tryptophan is found in fruits and vegetables:
banana
tomatoes
carrots
spinach
Daily requirement: 4 mg per kilogram of body weight.
Valine:
Valine is important for regulating blood sugar and transmitting various messenger substances to the brain. Valine also has a positive influence on the immune system.
The amino acid is mainly in
Oatmeal and spelled flour as well
in yeast,
Cheese,
eggs,
Chicken and tuna included.
Daily requirement: 25 mg per kg body weight.
Lose weight with arginine:
The substance promotes muscle building and body growth. This amino acid also has a positive effect on blood pressure and the immune system.
It can be found in plant foods such as buckwheat, nuts and soybeans, but also in fish, chicken and pork.
Daily requirement: 1 to 5 mg per kg body weight.
Histidine:
Histidine is important for oxygen transport in the body and contributes to wound healing and tissue repair.
It is included, among other things, in...
wheat germ,
peanuts,
soybeans as well
Cheese,
Salmon and tuna.
Daily requirement: 10 mg per kg body weight.
Lose weight with tyrosine:
This amino acid is involved in signal transmission between cells and supports hormone production in the thyroid. Tyrosine can therefore have a positive effect on losing weight . It can increase motivation and performance and is especially popular
soybeans,
Peas,
Cheese and meat included.
Daily requirement (together with phenylalanine): 14 mg per kilogram of body weight.
What happens if there is an amino acid deficiency?
An amino acid deficiency , for example due to a chronic illness, an unbalanced diet or stress, can manifest itself in various complaints .
are often observed
persistent fatigue
Joint problems
Challenges in building muscle
increased susceptibility to infections due to a weakened immune system
Decrease in performance
In addition, scientists are discussing the connection between the protein building blocks and other complaints and diseases such as diabetes or obesity.
Lose weight with amino acids EAA - which ones support you?
Some types can help you lose weight , for example by promoting the production of certain hormones that are important for fat processing.
Here we would particularly like to mention the following types:
Arginine
Along with the amino acid lysine, arginine supports growth hormones, which can convert fat into energy during sleep.
Carnitine
Also in synthesis with lysine, carnitine promotes muscle building and has a positive effect on fat burning in the body.
Phenylalanine
This amino acid has a more indirect effect on losing weight. It can affect a hormone called cholecystokinin (CCK), which is important for feeling full. This plays a big role in successful weight loss.
Tyrosine
This amino acid can also be used to lose weight because it supports hormone production in the thyroid. The hormones produced there promote the body's basic energetic metabolism and in this way stimulate fat burning.
In addition to the foods mentioned above, you can also take an amino acid nutritional supplement , for example in the form of pellets.
Important: The prerequisite for long-term and, above all, sustainable weight loss and the conversion of fat into muscle mass is a healthy, balanced diet together with exercise.
How much you can lose weight with the help of amino acids cannot be predicted and depends on many different factors. This includes the initial weight as well as the type of diet change and the amount of exercise.
What should you pay attention to when taking it?
Experience shows that some amino acid preparations should be taken shortly before going to bed. For others, however, it should be taken in the morning on an empty stomach.
Since amino acids are the body's own substances that are involved in numerous bodily functions, in our experience no side effects are to be expected when taking amino acid tablets - provided the dosage is not too high.
Possible side effects of overdose include:
increased body temperature
heavy sweating
Dehydration
Nausea, vomiting
Diarrhea
A large overdose over a long period of time can lead to liver and kidney problems. People who suffer from kidney failure or impaired kidney function should speak to their doctor before taking dietary supplements containing amino acids.
Always pay attention to the exact dosage so that the positive effect on fat reduction and muscle building can unfold optimally.
We recommend that you follow the instructions on intake and dosage exactly and only buy high-quality amino acid products . Then you can achieve the best possible results and lose weight with amino acids .
In addition, scientists are discussing the connection between the protein building blocks and other complaints and diseases such as diabetes or obesity.
