HomeFoodWhen to Use Amino Acids vs. Protein Powders, According to Dietitians

When to Use Amino Acids vs. Protein Powders, According to Dietitians

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Protein has turn out to be the darling of the vitamin world for its energy to maintain you glad and assist restore and construct muscle. Though protein wants differ vastly and are extremely individualized, science tells us to attempt to eat 30 grams of protein per meal. You may hit this purpose by consuming a wide range of protein-rich complete meals, however generally utilizing a protein powder or amino acid complement may also help you achieve critical traction.

So, what is the distinction between amino acids vs. protein dietary supplements? We’ve spoken with two registered dietitians that can assist you perceive what amino acid dietary supplements are, their touted advantages, in the event that they is likely to be best for you, and if they need to substitute your go-to protein powder.


Consultants In This Article

  • Lena Bakovic, RDN, registered dietitian based mostly in Palm Seaside Gardens, Florida
  • Samantha Schleiger, MS, RDN, CD, CLT, ITNCP, integrative and useful medication dietitian based mostly in Elkhorn, Wisconsin

What are amino acid dietary supplements?

Amino acids are the constructing blocks of protein within the physique. There are 20 amino acids in whole and these are typically damaged down into non-essential and important amino acids. Non-essential amino acids may be created within the physique whereas important amino acids can not, and thus, should be consumed.

The 11 non-essential amino acids embrace:

  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cysteine
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Serine
  • Tyrosine

The 9 important amino acids are:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

β€œAmino acid dietary supplements can both be particular person amino acids, particular mixtures, similar to branched-chain amino acids (BCAAs), which embrace leucine, isoleucine, and valine, or a mix of a number of varieties just like the important amino acids,” says Sam Schleiger, RDN, useful dietitian, ladies’s well being specialist, and proprietor of Merely Nourished Practical Vitamin. Due to this, there are a number of amino acid complement varieties obtainable for buy, every with a unique meant goal.

When to make use of amino acids vs. protein powders

One of many main variations between amino acids vs. protein powders is how they’re digested and metabolized. β€œAmino acid dietary supplements are normally free-form, that means they do not should be damaged down by digestion earlier than absorption, to allow them to enter the bloodstream rapidly,” says Schleiger. Protein powders typically comprise complete protein, i.e. lengthy chains of amino acids that should be digested and damaged down into particular person amino acids earlier than absorption. That is an space the place amino acid dietary supplements can have a leg up, relying on the meant well being advantages.

β€œAmino acids are additionally completely different from protein powders in that they are often extra personalized and focused to particularly help desired well being outcomes (extra on this under),” says Lena Bakovic, RDN, registered dietitian at Prime Vitamin Teaching. Sure amino acid dietary supplements could also be aimed toward enhancing particular physiological features, like intestine well being, for instance. β€œProtein powders, then again, are sometimes used so as to add whole protein to at least one’s eating regimen, present extra energy if weight administration is a purpose, or help athletic efficiency,” Bakovic provides.

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Nonetheless, there are situations the place the 2 complement varieties are meant for comparable objectives. For instance, some amino acid dietary supplements (like BCAAs) are aimed toward supporting muscle progress, restoration, and total well being, identical to many protein powders.

Advantages of amino acid dietary supplements

On condition that there are 20 completely different amino acids, it will not be stunning to find that there are a selection of well being advantages related to completely different amino acid-based dietary supplements. Listed below are some areas of well being these up-and-coming merchandise can profit probably the most (relying on formulation):

1. Immune operate

In the case of supporting the immune system, a number of amino acids can play a optimistic position. β€œMethionine and cysteine are sulfur-containing amino acids are concerned within the manufacturing of glutathione, a strong antioxidant that helps shield cells from oxidative stress and reduces irritation,” says Schleiger, β€œtaurine has anti-inflammatory properties1 and helps the antioxidant protection system, defending tissues from harm,” she provides. Glutamine can help immune cells2 whereas arginine enhances nitric oxide manufacturing3, which promotes immune operate by optimized blood stream.

2. Intestine well being

β€œGlutamine can be an amino acid which works to assist strengthen, heal, and keep the intestine,” says Bakovic. That is completed by the amino acid’s means to assist keep intestinal lining integrity and suppress pro-inflammatory signaling pathways4 within the intestine. β€œGlycine performs a job within the synthesis of bile acids5, that are important for fats digestion and total digestive well being,” Schleigher provides.

3. Coronary heart well being

Arginine’s means to positively affect blood stream by nitric oxide manufacturing, not solely aids within the immune response, however it might additionally assist to decrease blood stress, a typical threat issue for hypertension and sure coronary heart illnesses. β€œCitrulline works equally to arginine by rising nitric oxide ranges6 and enhancing blood stream, which helps coronary heart well being,” Schleigher additionally shares.

4. Bodily efficiency and muscle upkeep

β€œBCAAs are sometimes utilized in sports activities vitamin, on account of their vital position in protein synthesis and athletic efficiency,” says Bakovic. This amino acid mix has additionally been linked to diminished muscle soreness7 and improved muscle restoration. Schleiger explains that glutamine8 can, too, help muscle restoration by stopping muscle breakdown throughout intense coaching9 or stress whereas additionally replenishing muscle glycogen shops. In the meantime, β€œremoted leucine is a vital amino acid that performs a key position in muscle protein synthesis10, which might profit the getting old inhabitants,” Schleigher provides.

BCAA dietary supplements or merchandise that includes glutamine or leucine are sometimes the amino acids dietary supplements persons are probably to swap protein powder out for, in the event that they use protein powder for efficiency and muscle well being.

5. Pores and skin, hair, and nail well being

Collagen peptides are a buzzworthy amino acid-based complement that’s regularly turned to for pores and skin, hair, and nail help11 (in addition to joint well being12). Nonetheless, Schleiger explains that cysteine can be concerned within the manufacturing of keratin13, a protein that makes up hair, pores and skin, and nails.

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6. Psychological well being and sleep

β€œPhenylalanine and tyrosine help in dopamine manufacturing, doubtlessly leading to optimistic results on despair and temper,” says Bakovic. Whereas tryptophan is a precursor to serotonin14 which may also help enhance temper, improve sleep high quality, and cut back signs of despair. β€œTyrosine can even assist enhance psychological efficiency, particularly in irritating conditions or throughout extended intervals of cognitive effort whereas glycine acts as an inhibitory neurotransmitter within the central nervous system, selling leisure and decreasing signs of tension,” Schleiger provides.

7. Power manufacturing

Lastly, BCAAs, glutamine, and alanine can help in vitality manufacturing all through the physique. β€œBCAAs can be utilized instantly by muscular tissues for vitality throughout extended train and are metabolized in muscle tissue, offering a direct vitality supply, significantly when glycogen shops are low,” says Schleiger. In the meantime, glutamine can help gluconeogenesis15 which releases glucose into the bloodstream, sustaining vitality ranges. Alanine may be taken up by the liver the place it might then regenerate glucose16, contributing to our vitality provide as effectively.

Taking amino acid dietary supplements

Given the multitude of advantages amino acids can provide, a number of various kinds of individuals with various objectives might be excited about a particular amino acid complement or mix for his or her wants. These might be athletes, getting old people trying to keep muscle mass, or those that need to help their digestive, immune, coronary heart, psychological, or pores and skin well being.

Amino acid dietary supplements may be taken per product directions, nonetheless, if you take them may be vital relying in your objectives. For instance, if you happen to’re taking an amino acid complement to spice up vitality for train, you need to take it earlier than your exercise. Whereas if you happen to’re in search of muscle restoration help after your exercise, you’d take the complement after you’ve completed. When you take tryptophan for sleep, ideally you’d take it earlier than bedtime, whereas a vital amino acid mix or one aimed toward enhancing intestine or immune well being can normally be taken within the morning together with your different dietary supplements.

Nonetheless, your physique naturally produces many of the amino acids that you just want and ideally you’re consuming 9 necessities by complete meals. When you take particular amino acid dietary supplements above and past this, particularly in excessive doses, it might doubtlessly lead to unfavorable unwanted effects for the immune system and different physique techniques in response to a 2022 research17 revealed in Physiological Analysis.

It is also value noting that whereas there’s loads of proof pointing to the precise physiologic processes of sure amino acids within the physique, you’ll be hard-pressed to seek out any large-scale, peer reviewed analysis on the efficacy of particular amino acid-based dietary supplements. Some manufacturers do conduct impartial research of their merchandise, however this doesn’t maintain the identical degree of scientific significance.

To keep away from taking a complement you don’t want or an unintended extreme dose, converse together with your healthcare supplier previous to beginning a brand new routine. If that routine is okayed by your physician, select a product that’s verified by a 3rd celebration just like the U.S. Pharmacopeia or Nationwide Science Basis because the Meals and Drug Administration doesn’t regulate dietary dietary supplements for purity, security, or effectiveness.

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The underside line on amino acids vs. protein powder

Amino acids boast a formidable array of well being advantages all through the physique. Many of those advantages can translate to high-quality amino acid dietary supplements when taken appropriately. And whereas a few of these perks can function a logical substitute for protein powder, the 2 merchandise are typically not interchangeable. That is very true on condition that there are a number of amino acid dietary supplements of various formulations obtainable. When you assume you might profit from taking an amino acid complement, it’s essential to first seek the advice of your healthcare supplier or a registered dietitian, after which select a product from a good, third-party verified model.


Nicely+Good articles reference scientific, dependable, current, sturdy research to again up the knowledge we share. You may belief us alongside your wellness journey.

  1. Jong, Chian Ju et al. β€œThe Position of Taurine in Mitochondria Well being: Extra Than Simply an Antioxidant.” Molecules (Basel, Switzerland)Β vol. 26,16 4913. 13 Aug. 2021, doi:10.3390/molecules26164913
  2. Cruzat, Vinicius et al. β€œGlutamine: Metabolism and Immune Operate, Supplementation and Scientific Translation.” VitaminsΒ vol. 10,11 1564. 23 Oct. 2018, doi:10.3390/nu10111564
  3. Wu, Guoyao et al. β€œPosition of L-Arginine in Nitric Oxide Synthesis and Well being in People.” Advances in experimental medication and biologyΒ vol. 1332 (2021): 167-187. doi:10.1007/978-3-030-74180-8_10
  4. Kim, Min-Hyun, and Hyeyoung Kim. β€œThe Roles of Glutamine within the Gut and Its Implication in Intestinal Illnesses.” Worldwide journal of molecular sciencesΒ vol. 18,5 1051. 12 Could. 2017, doi:10.3390/ijms18051051
  5. Hofmann AF. The Persevering with Significance of Bile Acids in Liver and Intestinal Illness.Β Arch Intern Med.Β 1999;159(22):2647–2658. doi:10.1001/archinte.159.22.2647
  6. Theodorou, Anastasios A et al. β€œAcute L-Citrulline Supplementation Will increase Nitric Oxide Bioavailability however Not Inspiratory Muscle Oxygenation and Respiratory Efficiency.” VitaminsΒ vol. 13,10 3311. 22 Sep. 2021, doi:10.3390/nu13103311
  7. Weber, Martim Gomes et al. β€œThe usage of BCAA to lower delayed-onset muscle soreness after a single bout of train: a scientific overview and meta-analysis.” Amino acidsΒ vol. 53,11 (2021): 1663-1678. doi:10.1007/s00726-021-03089-2
  8. Negro, Massimo et al. β€œResults of important amino acid (EAA) and glutamine supplementation on skeletal muscle losing in acute, subacute, and postacute circumstances.” Scientific vitamin ESPENΒ vol. 62 (2024): 224-233. doi:10.1016/j.clnesp.2024.05.023
  9. CΓ³rdova-MartΓ­nez, Alfredo et al. β€œImpact of Glutamine Supplementation on Muscular Harm Biomarkers in Skilled Basketball Gamers.” VitaminsΒ vol. 13,6 2073. 17 Jun. 2021, doi:10.3390/nu13062073
  10. Volpi, Elena. β€œIs leucine content material in dietary protein the important thing to muscle preservation in older ladies?.” The American journal of scientific vitaminΒ vol. 107,2 (2018): 143-144. doi:10.1093/ajcn/nqy009
  11. Pu, Szu-Yu et al. β€œResults of Oral Collagen for Pores and skin Anti-Getting older: A Systematic Assessment and Meta-Evaluation.” VitaminsΒ vol. 15,9 2080. 26 Apr. 2023, doi:10.3390/nu15092080
  12. Khatri, Mishti et al. β€œThe results of collagen peptide supplementation on physique composition, collagen synthesis, and restoration from joint harm and train: a scientific overview.” Amino acidsΒ vol. 53,10 (2021): 1493-1506. doi:10.1007/s00726-021-03072-x
  13. Miniaci, Maria Concetta et al. β€œCysteine Prevents the Discount in Keratin Synthesis Induced by Iron Deficiency in Human Keratinocytes.” Journal of mobile biochemistryΒ vol. 117,2 (2016): 402-12. doi:10.1002/jcb.25286
  14. Jenkins, Trisha A et al. β€œAffect of Tryptophan and Serotonin on Temper and Cognition with a Potential Position of the Intestine-Mind Axis.” VitaminsΒ vol. 8,1 56. 20 Jan. 2016, doi:10.3390/nu8010056
  15. Position of glutamine in human carbohydrate metabolism in kidney and different tissues, Kidney Worldwide, Quantity 55, Situation 3, 1999, Pages 778-792
  16. Lee, Da-Younger, and Eun-Hee Kim. β€œTherapeutic Results of Amino Acids in Liver Illnesses: Present Research and Future Views.” Journal of most cancers preventionΒ vol. 24,2 (2019): 72-78. doi:10.15430/JCP.2019.24.2.72
  17. Holeček, M. β€œUnwanted effects of amino acid dietary supplements.” Physiological analysisΒ vol. 71,1 (2022): 29-45. doi:10.33549/physiolres.934790


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