THE BEST AMINO ACIDS FOR MUSCLE GROWTH | What Amino Acids Are Essential [2019]
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- Опубликовано: 28 июн 2024
- WHAT ARE THE BEST AMINO ACIDS FOR MUSCLE GROWTH? This week's video is about proteins and amino acids. And how important they are for sustaining muscle mass in the older male.
In this week's video, we’ll talk about how to prevent sarcopenia (muscle mass loss) as an aging man, and the impact that the 8 essential amino acids can have on building new muscle. We’ll discuss how different species (and different sources of protein) have different essential amino acids, and why these proteins can be so difficult to absorb.
We’ll also cover the Amino Acid Utilization index (AAU), which indexes how well each of the sources of protein gets absorbed and utilized to synthesize new muscle. And we’ll look at some of the surprisingly low AAUs some sources have. (Wait ’til you see protein powder’s AAU.)
And finally, I’ll talk about my own strategy to consume amino acids that not only get completely absorbed, but are used exclusively to create new muscle.
PerfectAmino Drink Powder link: affiliates.bodyhealth.com/idev...
PerfectAmino Tablets link: affiliates.bodyhealth.com/idev...
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Great information. I'm 58 years old, 6 foot, 235 lbs, and my max bench press is 425 lbs. I eat 200 grams of whey isolate per day and I do heavy weight training twice per week so I have time to recover. So far I'm getting stronger weekly. I'll try the perfect aminos sounds good. I'm going for benching 500 lbs by 60 years old.
👍
How is your test going?
Impressive!
Great info. I like the honesty and humility when he says, "I don't have it all figured out yet, but when I do, I'll post again."
Few statements are sexier from a man than that.
GREAT GREAT video ! Easy to understand . Thank you!
You're welcome.
Your awesome, Your so easy to understand and follow what your saying, i had to subscribe. My teacher.
Thanks and welcome
Wow! perfect explanation and clarification on the protein topic
Glad you liked it!!
Great explanation. I've heard about essential amino acids forever but didn't understand. Especially interesting is how when the first to go is the end of the process. Makes perfect sense.
Since I am playing catch up with the whole nutrition/supplement mix, I'll stay out of the conversation on whey and just try the protein powder. Thanks for the discount code.
I'm not keto. I do low carb, high fat, no sugar, heavy veggies, with a lot of eggs (my neighbor has chickens).now I'm adding the protein powder as I want to increase muscle and T.
Great! Let me know how it goes.
Thank You. I appreciate the information
You're more than welcome.
Hey Lance, great to see another thought provoking piece. This is such a controversial subject for some reason. Some thoughts about the relative validity of various measures of protein effectiveness! Seems to me, taking the AAU of whey vs other foods as a primary gauge of effectiveness might be flawed in some ways. There are various studies which show the anabolic stimulating effect of whey vs other proteins which in some ways reverse the picture drawn by the AAU value. There is also the possibly blunt measure of PER scoring in the mix, which has it's own tale to tell, and of course we also know about bio-availability scoring, which places whey fairly high. The final observation I would make is that the latest thinking on protein combining shows again the resourcefulness of the body. This is the bodies ability to build proteins from different amino acid sources in the same meal, and it seems to me worth considering that it might come into play given that amino acids do hang around in the blood for at least a while. Hence I feel there exists the possibility that whey as an adjunct to a baseline of other proteins might render it's pure AAU score less relevant.
As always, a great comment and food for thought. I'd just like to say that, as I hope you know, I'm not an expert. One of the reasons that I started this channel was to get a conversation going and to collect the thoughts, knowledge and opinions of other guys. I realize that I might get it wrong sometimes. I will certainly be doing some additional research in this area. I've been taking whey protein for years, and I stopped once I read some of the articles coming out of PerfectAmino. Maybe I shouldn't have stopped. But I do know that PerfectAmino has 0 calories and is utilized 100% to synthesize muscle tissue...so I'll continue to take that, regardless. Thanks!
@@LanceHitchings Watching your video triggered me to go and learn more, and I don't think you got it wrong at all. I found out that it's is probably true that whey works, but probably significantly due to the anabolic stimulation effect of high levels of leucine. I have no reason to doubt that perfect amino works too, but now I know more than ever how to use whey, so that's good. I guess my take out is I would not recommend more than 1 shake per day (30-40g), and would strongly advise against the temptation to replace other sources with whey too much, but instead have it as the icing on the cake.
@@LanceHitchings "But I do know that PerfectAmino has 0 calories and is utilized 100% to synthesize muscle tissue..."
You can't say that ! Amino acids have 4 calories per g. If you have already synthesize all the protein you need in a day, each more g of amino acid you'll ingest will probably be deaminated and used as a an energy source. And anyway even if food is not converted in energy but used to build various materials in your body it's certainly not a sufficient reason to zero its calories : what your body does with your food (build, store or burn) doesn't change the food calories.
Thanks Lance, another interesting and informative video 😊
Thanks for the feedback.
LOVE your explanation
Thank you!
@@LanceHitchings my pleasure, Lance👍🎯💯🔚.. Great information is crucial. Keep up the good work. You are important to us 😊
What a fabulous video!
Thank you so much!
@@LanceHitchings thank you sir! Iam a new subscriber! I love your channel & your super knowledgeable!💪👊🤜👍
i was use Creatine but to much sugar in my blood ,I want to use Amino Acidos but i dont not about the shugar ,Can i put much water in my Aminos mixes ?
My solution to mtor is alternate day fasting. ;) I only eat on weight days plus Saturday, then 3 days a week I fast and ride my bike. Works for me. Oh, and I just ordered my first PerfectAmino powder to replace my whey shakes which I have been drinking after lifting. I'm 65 and just got a perfect bill of health from my annual physical.
Great, good job.
@@LanceHitchings After trying to do research on PerfectAmino (and Ohmino and others) I'm starting to get a feeling that this is a "homeoprotein" scam. (Like homeopathy? less is more?) Their pitch is too perfect and has too many red flags - like taking protein on fast days doesn't hurt mtor and you're paying the same for 4 grms of amino acids as you would for 50 grams of whey. Plus I can't find a single reference that documents their "18%" number for whey. I have found government sources that equate whey with egg protein at a 1.0 rating. Anyway - just my current thinking. Scam alert. I even got kicked off their facebook page for asking for confirmation for their claims.
I've always wondered why they don't add aminos to whey so that it's EAA ratio is basically the same as map or perfectamino
I think it's because they're starting out with the ratios so far off they could never get them in the right proportions.
What are the sources for these Amino Acid Utilization scores other than map and perfect amino acid ?
In one hand eggs don't even make a score of 50, most of the other protein sources like fish and meat are only in the 30 range, whey 18.
In the other hand perfect amino makes a quite extraordinary score of 99! It seems too good to be true.
Have we got reliable sources about AAU or do we have only amino acids blend vendors?
Because it’s not true…marketing 101
I thought there were 9 essential amino acids? I always heard it mentioned that way.
Thank you for the video on BCAAs, I was curious to find you discussing this topic because I follow you more for Life Extension and Longevity than anything and from everything I can tell your recommendations here triggers mTOR (growth process which I believe you tell us turns back on the aging process and limits your lifespan).. so.. what is your expected percentage difference of extension vs tissue growth? btw, you look much younger than the first video I saw you in "What This Channel Is About: (MY PERSONAL STORY)"
Any updates on perfect amino?
Which amino do you prefer, the maps or perfect amino? Any difference?
I prefer Perfect Amino. It tastes better (I use Mixed Berries) and it comes in a powdered form that I can add to my smoothies. MAPS are chalky capsules. I think that they are about the same, in terms of what you get.
@@LanceHitchings Thanks for the reply. Are you still taking the supplement with good results? I read that perfect amino is sourced from vegetables, but couldn't find anything on MAPS. Do you know if MAPS is also from vegetables?
@@Nauptwellness Yes, I'm still taking Perfect Amino. Don't know, but I THINK that MAPS is similarly sourced. My understanding is that Perfect Amino, MAPS and Ben Greenfield's Kion Essential Aminos are all very similar.
Hi
Thank you
I m 50 and I m using amino acide I take one spoon each day 6grams
Question is
6 grams is it enough for me to have some extra
Muscle
My weight was 85 now 78
Thank you
First off, I'm not a doctor, just a layperson, so any recommendations I make should be taken with a grain of salt. But first, I've got questions. What type of amino acid are you taking? Are you doing resistance training? Was the weight that you lost fat or muscle? I'm assuming your weight was in kilos.
Really interesting what you said about whey confirmed my suspicion! I never thought it was that great as with other milk based proteins.
So how does plant based proteins compare even to mothers milk for example? Plant proteins put it to the test? Food for thought.
Thanks for all your hard work.
You're more than welcome.
"SOYLENT GREEN is people " Perfect protein is people. MAP, and Perfect Amino are people! Lol🤢
What the hell?
can you provide references to the data you cite?
That's a good question, and something that I've thought long and hard about. I could possibly provide references in the description. Since I'm not a doctor, but a lay person, I always felt that providing references wasn't important. I would mean a lot more work, since I don't currently record that info in my research...and I'm just about tapped out as it is. Let me thin about that, I know a lot of you guys are interested in that.
@@LanceHitchings
I (like many) are super interested in understanding these Amino Acids better, but none of us want to waste our time chasing falsified info.
I have come across many research studies that scream of confirmation bias, as if they want you to know that they have been bought and paid for (specifically, many studies that are attached to the promotion of whey).
Information without verification is just a story.
@@Corteese1980 That was actually a great question and though may not have had that data to reference, it exists. The PerfectAmino formula is based on the science of Amino Acid Utilization [AAU, Also called NNU - Net Nitrogen Utilization] This measures the amount of protein absorbed by the body for the purpose of protein synthesis with minimal nitrogen waste. Whey, soy and plant proteins are in the 17% utilized range, Collagen and BCAAs are under 1% [As they are not "complete" proteins] Meat/fish/poultry in the 32% range and eggs in the 47% range, the unutilized portion is that which is converted to energy, waste, calories, fat & nitrogen waste for the kidneys and liver to mitigate.
PerfectAmino is 99% utilized with no nitrogen waste making it a perfectly utilized protein supplement.
You can learn more here:
affiliates.bodyhealth.com/idevaffiliate.php?id=926&url=421
@@BodyHealthOptimized The link you gave us can't decently be named a reference nor a scientific paper. That's just a shop with a narrative explaining us how great are perfect amino acid and its "inventor".
@@Noegzit mmm well, that tells me all I need to know without trying, plus the 2years ago question above that was dodged and never answered.
I've been trying to understand amino acids for some time and I just can't subscribe to this.
If any amino acids consumed beyond what the most scarce amino acid can support in terms of muscle protein synthesis (MPS), why is it then so beneficial to consume much more of certain amino acids, such as glycine? Amino acids play a plentitude of roles in the body besides MPS, so I wonder what the tests with N in the urine actually measure or if this is way too simplistic.
The recommended optimal intake of leucine, now even to maximize MPS (about 3 g with each meal depending on your weight) is also much higher than what one would theoretically need from the "amino acid balance" model.
Moreover, it is often said that methionine was the limiting amino acid in some vegan proteins , while comparing their content to the science-based recommendations, its content is still significantly higher. There is good evidence that methione restriction is healthy for us and it's actually hard to get down to the recommended level while consuming enough protein overall.
Contradictions like these are leaving me puzzled and I don't really know how I should eat. But I'm trusting the data on individual amino acids more and more and the protein value ratings less and less. I'm starting to believe that N in the urine is not a good indicator for how good your amino acid profile is, because some amino acids might just be used less efficiently, be used up in a good way and/or be competing with metabolic pathways. I'm just looking at what good intakes of key individual amino acids are and how I can provide or limit those, respectively.
Even if the amino balance model was right, it would make no sense to supplement amino acids in the ideal ratio. What about all the unbalanced amino acids in your diet then. No, an amino acid supplement should provide just the amino acids you're lacking the most in your diet to optimize the utilization of all proteins you ate.
I hear you. It's really confusing. I've been collecting data for a LONG time, in preparation for a video on what your protein, or amino acid, intake should be. I've pretty much abandoned that video because of my inability to arrive at anything definitive.
The "perfect" blend of essential amino acids, I think, is strictly with regard to what you need to synthesize tissue, not for all the various other uses for amino acids. Testing for N is just for detecting how much protein is utilized for energy (cellular respiration). If you look at tables from "Protein & Amino Acids" from the NIH (tinyurl.com/mvuswfr7), all of the estimated recommendations are based on achieving N balance.
The balanced amino model is not meant to provide ALL of your amino requirements, but rather, simple to support them, to SUPPLEMENT them, as most of us don't consume enough.
@@LanceHitchings these recommendations are very low though. If a 75 kg person consumes just 50 g Protein per day overall, much less than what would be ideal, and consumes all of this protein from lentils, a source particularly low in methionine + cysteine, that would still fulfill the need for these amino acids according to the table.
The question is, since we need to go beyond that anyway, is the N-balance the same and does it even matter? What about non-essential amino acids? Did they just ignore them? The model seems too simplistic to be a good one, and once the requirements are met, doesn't seem to align with the demands for optimal health implied by studies. I've never seen a study (on humans) showing more methionine than twice that amount would bring any benefit (which you still could easily obtain with a legumes-only diet ;), while I've seen studies suggesting you need MUCH more leucine to maximize hypertrophy (about 9 times as much). Studies even suggest increasing methionine intake by the same portion to maintain theoretical nitrogen balance would be unhealthy. In fact the WHO recommends hardly more methionine + cysteine than your N-balance table suggests, but significantly higher amounts of other amino acids.
I'd be grateful if you could show me any data supporting the superiority of having N-balance in one's overall amino acid consumtion at an adaquate overall protein intake. Otherwise I'm soon going to kick that apporach into the trash can.
You need carbs. I learned the hard way. Try 1 bowl of quinoa and lots of fruits and veggies. You need to balance all the acidity from the protein.
Thanks for the tips!
It’s 9 not 8 essential aminos
You're so right!
8 essential amino acids?????
All this pitch to sale a supplement?🤔
Nope, it's not a pitch. It's what I've learned about amino acids and their importance to the aging man. I could care less if you purchase the supplement. Or if you purchase some other supplement that does pretty much the same. The reason that I'm an affiliate to to offer a discount to anyone to wants it. I make less than $20 a month from this affiliate, not enough to make any difference to me.
so... cannibals get the best protein. got it. (nods to himself)
Ffs got as far as the advert before turning off 😒
Wasn't really an advert, more of a recommendation. But that's OK, it was at the end of the video, so you didn't miss much. Thanks for watching.
Just repting same thing again and again talk food which gives Amino acid.
..puro kwento
earrings? really...add a ring on your nose
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