AMINO ACIDS GUIDE
There are over 500 amino acids found in nature, but the human body only codes directly for 20 amino acids. There are essential amino acids and non-essential amino acids, the essential amino acids can not be made by the human body so it must be obtained fro the diet.
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The Essential Amino Acids
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Histidine (EAA)
Histidine will only improve digestion for gym goers.
How much of Histidine per day?
8-10 mg a day per kilo of body weight, eg 100 kg male needs 800-1000 mg.
What are the side effects of Histidine?
Taking too much Histidine may lead to stress.
What foods contain Histidine?
Histidine can be found in foods such as fish, meat, dairy, poultry and rice.
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Lysine (EAA)
Lysine maintains a positive nitrogen balance, creating the body to be anabolic.
How much of Lysine per day?
40 mg a day per kilo of body weight, eg 100 kg male needs 4,000 mg.
What are the side effects of Lysine?
Could result in higher LDL cholesterol and diarrhea.
What foods contain Lysine?
Lysine can be found in foods such as meat, milk, cheese, eggs, potatoes and yeast.
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Threonine (EAA)
Threonine allows better absorption uptake for all other nutrients.
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How much of Threonine per day?
20 mg a day per kilo of body weight, eg 100 kg male needs 2 gram.
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What are the side effects of Threonine?
There are no know side effects of Threonine even in high dosages.
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What foods contain Threonine?
Threonine can be found in foods such as meat, dairy and eggs.
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Phenylalanine (EAA)
The DL supplement is used for endurance kick, Phenylalanine also plays a part in the relaxation of the muscle.
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How much of Phenylalanine per day?
25 mg a day per kilo of body weight, eg 100 kg male needs 2,500 mg.
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What are the side effects of Phenylalanine?
Never use while pregnant or if your a diabetic, Phenylalanine may lead to headaches.
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What foods contain Phenylalanine?
Phenylalanine can be found in foods such as almonds, nuts and seeds or diary products.
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Methionine (EAA)
Methionine assists the break down and use of fats which boosts high testosterone.
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How much of Methionine per day?
15 mg a day per kilo of body weight, eg 100 kg male needs 1500 mg.
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What are the side effects of Methionine?
There are no none side effects of Methionine.
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What foods contain Methionine?
Methionine can be found in foods such as meat, fish, eggs, yogurt, seeds, onions and beans.
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The Branch Chain Amino Acids (BCAA)
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Leucine (BCAA)
Leucine is a strong enhancer to human growth hormone (HGH) Leucine repairs and grows tissues in the skin, bone and muscle. Leucine is one of the strongest natural anabolic amino acids the body can use.
How much of Leucine per day?
Your body needs the minimum of 4 gram per day for building muscle.
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What are the side effects of Leucine?
The only know side effects of Leucine are ammonia if taken in huge amounts.
What foods contain Leucine?
Leucine can be found in foods such as brown rice, nuts, beans and all protein sources.
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Isoleucine (BCAA)
Isoleucine promotes muscle recovery and enhances HGH release.
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How much of Isoleucine per day?
Your body will need the minimum of 2 gram per day to build muscle.
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What are the side effects of Isoleucine?
Isoleucine may cause more frequent urination in higher dosage.
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What foods contain Isoleucine?
Isoleucine can be found in foods such as chicken, fish, meat, liver, eggs, almonds and cashews.
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Valine (BCAA)
Valine promotes growth of the muscle tissue and maintains a nitrogen balance.
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How much of Valine per day?
Your body will need the minimum of 2 gram per day to build muscle.
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What are the side effects of Valine?
Taking too much of Valine may cause itchy sensation under the skin.
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What foods contain Valine?
Valine can be found in foods such as meat, mushrooms, soy, peanuts and dairy.
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The Non-essential Amino Acids
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Glutamine
Glutamine is often called brain food. Glutamine is one of the main building blocks in the genetic coding.
How much of Glutamine per day?
5-10 gram per day, best time to take glutamine is straight after a workout.
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What are the side effects of Glutamine?
Glutamine is only dangerous for people who have kidney or liver problems.
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What foods contain Glutamine?
Glutamine can be found in all high protein foods.
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Arginine
Arginine has nitrogen retention ability which is one of the key elements for muscle protein synthesis.
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How much of Arginine per day?
There is no recommended dosage for Arginine for bodybuilders.
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What are the side effects of Arginine?
Taking Arginine in huge dosages may cause nausea and diarrhea.
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What foods contain Arginine?
Arginine can be found in foods such as whole wheat, nuts, seeds, rice, raisins and soy.
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Carnitine
Carnitine increases ATP, Carnitine minimizes fat build up around the muscle.
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How much of Carnitine per day?
It is recommended you take at least 2 - 4 gram per day to build muscle.
What are the side effects of Carnitine?
Taking extreme amounts of Carnitine is known to cause diarrhea.
What foods contain Carnitine?
Carnitine can be found in foods such as fish, chicken, milk and red meat.
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Cysteine
Cysteine is a metabolizer of B-vitamins, detoxification of damage due to other supplements and potentiating insulin.
How much of Cysteine per day?
300 mg 3 times a day.
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What are the side effects of Cysteine?
Cysteine only causes side effects with people who are diabetic.
What foods contain Cysteine?
Cysteine can be found in foods such as poultry, eggs, garlic, wheat, broccoli and peppers.
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HMB
HMB increases the rate of protein being used, HMB also prevents muscle loss.
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How much of HMB per day?
Dosage is 3000-5000 mg per day.
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What are the side effects of HMB?
There are no known side effects of taking HMB even in huge amounts.
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What foods contain HMB?
HMB can be found in foods such as catfish, grapefruit and alfalfa.