You've heard of the term "Amino Acids", and you've probably noticed that some of your supplements contain Amino Acids, but what are they and how do they help you?

This guide is intended to give you the big picture on some of the most common Amino Acids.

What is it?
Acetyl L-Carnitine is a modified version of the amino acid L-Carnitine which is involved in many metabolic functions. ALC has a potentially higher bio-availability (higher absorption rate).

What does it do?

• ALC works on many different pathways in the body: as an anti-oxidant, supports brain function, and effects fat metabolism.
• ALC scavenges for free radicals (bad molecules floating through our body) and destroys them. This helps keep our body in a more metabolic/anabolic state by allowing our body to utilize the nutrients to build muscle and produce energy, instead of fighting off potentially damaging molecules.
• ALC helps support brain function because its structure resembles that of the neuro-stimulator Acetyl-Choline.  This helps increase concentration levels, increase memory, as well as slows the deterioration of brain cells. Obviously this is important with the increase in Altzheimers in the adult population.
• ALC’s role in fat metabolism is clearly one of the most important aspects to using the product. ALC delivers fatty acid chains into your muscle’s powerhouse (mitochondria) where they can be used as energy.  This helps to delay fatigue and increase fat use as energy to fuel workouts.  This is one of the best products to use for weight loss without caffeine or a stimulant involved.
• ALC has been shown to prevent the drop in testosterone associated with intense training. Also ALC helps to increase testosterone receptors on muscles which (of course) increases the muscles anabolic capacity. Excellent for all male trainers.

How much to use?
Take between 1-3 grams approximately 30 minutes prior to exercise. It would also be a good idea to take a dose upon awakening.

Additional products to take with it?
Testosterone Boosters, Caffeine, L-Leucine, L-Choline

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What is it?
Creatine is a naturally occurring compound comprised of amino acids which is synthesized in the human liver and kidneys. It can also be found in smaller quantities in poultry, fish, and red meat (beef).

What does it do?

Our muscles have an immediate energy source called Adenosine-Tri-Phosphate (ATP) which provides muscle energy when doing any activity. Our muscles have a limited amount of ATP at a given time, so when we exercise we burn through our ATP stores quite quickly. Creatine is used in the body to accelerate the reproduction of ATP so we may workout harder and longer; therefore, helping us achieve our training goals more quickly. To put it in even simpler terms: Creatine helps facilitate strength development, muscle recovery and decrease fatigue.

Does it meet my needs for my goals?

There are several different types: Creatine Monohydrate, Creatine Ethyl-Ester (CEE), Creatine Alpha-Ketoglutarate (CAKG), Creatine Ketoisocaproic acid (CKIC). Deciding which one to use depends on your fitness goals.

Creatine Monohydrate is the grandfather of creatine products. This version is used most often while individuals are on muscle gain training plans. The reason for that is Creatine Monohydrate helps to draw more water into muscle cells for anabolism as well as more extracellular water which aids in total weight gain. The extracellular water your body holds will help ward off dehydration during periods of strenuous activity. This version of Creatine is best consumed with a form of carbohydrate. This allows the Creatine to use insulin as a shuttle into muscle cells. So, as you can see, this version is not the best candidate for individuals who are looking for weight loss or weight maintenance.

All the other forms of Creatine have been combined with transportation molecules to allow the Creatine units to enter into muscle cells. There is very minimal extracellular water retention and a much higher absorption of Creatine into muscle cells with the modified versions. These modified types will help individuals on a more restrictive diet to continue to achieve strength improvements and keep a healthy recovery level.

As you can imagine there are a number of different brands and products containing Creatine. Some of the best products available on the market are:
Max’s Crea8 Carnage – this is a product which is made up of 8 different types of Creatine, along with Arginine and Beta-Alanine. This product is excellent for anyone looking to increase strength and muscle endurance (Footy players, Rugby players, Weight Trainers).
BSN CellMass – this is a product mainly comprised of Creatine Ethyl Ester. With its high absorption rate there is very little water retention from CellMass, just a whole new meaning of recovery!
SuperPump250 – Get ready to have more energy and pump than you have ever had before. SuperPmp250 is a combination of Creatine, Arginine (for the pump), and Caffeine. If a little energy boost is what you need to get into the gym then SuperPump250 will cover that and more!
Dymatize Xpand – Creatine, Arginine, Glutamine and a whole load of other good ingredients make up the product Xpand. A great tasting pre-workout amplifier which will take your pumps to a whole new level! This is a great product for men or women who are on a weight-maintenance/weight-loss regimen since it is virtually carbohydrate free.

How much to use?
Take between 1-3 grams approximately 30 minutes prior to exercise. It would also be a good idea to take a dose upon awakening.

Additional products to take with it?
Testosterone Boosters, Caffeine, L-Leucine, L-Choline

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What is it?
Choline is a nutrient essential for health of the kidneys, liver, brain and for normal tissue growth.

What does it do?

• Not only does it act as a neuro-stimulator but also it is required for the production of compounds which make up cell walls. Which is crucial for individuals looking to add lean mass.
• Choline is essential in the liver for the transport of long chain fatty acids. With low levels of Choline the body cannot manufacture enough HDL cholesterol (good cholesterol).
• People working in an environment where chemicals are consistently present should consume Choline. Research has shown that liver cancers caused by toxic chemicals actually grow more in a Choline deficient body.
• Choline performs very similar functions in the brain as ALC.  Also it is essential for maintaining healthy nerve sheaths (protective covering).  It is also an essential piece in the production of L-Carnitine in the body.
• Endurance athletes can benefit significantly from taking a Choline supplement during their carbohydrate loading phases prior to their competitions.  Choline creates transports which shuttle the carbohydrates to the liver for storage as glycogen.
  

How much to take:
Take 1 level teaspoon daily. Prior to a carbohydrate laden meal or immediately upon awakening.

Additional products to take with it?
L-Carnitine, Glycine, L-Arginine

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What is it:
Glutamic Acid is a precursor to L-Glutamine and many other vital amino acids in the body.

What does it do?
It forms several different amino acids in the body: L-Glutamine, Proline, L-Arginine, L-Ornithine among others. This makes it a very important piece in muscle recovery, muscle gain and fat loss. Although a deficiency in this amino acid is rare, when an individual is on a carbohydrate restricted diet (diet low in grains) there is a much higher chance since the main dietary source of Glutamic Acid are grains.
Glutamic Acid is used in the production of an extremely important anti-oxidant called Glutathione. This anti-oxidant protects the body from various environmental toxins as well free radicals produced by over consuming alcohol.

Glutamic acid is required in the production of Folic Acid in the body. Our bodies use Folic Acid to help in the creation of haemoglobin and red blood cell formation. This is important for all people interested in muscle growth as well as women in the early stages of pregnancy.

Using Glutamine as your main source of Glutamic Acid is a good idea since Glutamine is cheaper per serving. Also Glutamine has been shown to increase growth hormone levels which aid in recovery and (believe it or not) accelerate fat loss immensely.

How much to take?
Take 1 level teaspoon of Glutamic Acid or Glutamine directly upon awakening, immediately post workout, and prior to bed.

Additional products to take with it?
L-Arginine, L-Carnitine, L-Ornithine, Creatine, L-Leucine

What is it:
L-Glutamine is the most abundant amino acid in the human body. It is a non-essential amino acid which means our body can produce it, but we use it so heavily that our levels require constant replenishing.

What does it do?

• L-Glutamine helps keep the integrity of the intestines by serving as a direct energy source and by maintaining important mucus which keeps micro-organisms from entering the blood stream. Keeping the intestine working at peak levels is imperative for improved digestion, immune system, and muscle recovery.
  
• The immune systems preferred energy source is L-Glutamine. Intense training puts the immune system under pressure. To ensure a client can continue to train at an elevated level avoiding sickness is serious.
  
• L-Glutamine helps halt the breakdown of muscle tissue into energy during exercise. On top of that it stimulates protein-synthesis (muscle repair). That is two big steps forward instead of the old two steps forward one step back!
  
• During carbohydrate reduced dieting L-Glutamine can act as a great blood sugar stabilizer, thus reducing carbohydrate cravings.  This also helps to reduce the catabolic effect low calorie dieting can have on muscles.
  

How much to take?
Take 1 level teaspoon of Glutamic Acid or Glutamine directly upon awakening, immediately post workout, and prior to bed.

Additional products to take with it?
L-Arginine, L-Carnitine, L-Ornithine, Creatine, L-Leucine

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What is it?
L-Leucine is an essential amino acid (must be supplied in diet). It is part of group of aminos called BCAAs (Branch Chain Amino Acids) which are responsible for the production of muscle.

What does it do?

• L-Leucine assists in the healing of skin, bone, muscle as well as tendon tissues.
  
• L-Leucine does not need to be processed in the liver prior to being delivered to muscle tissue. This is helpful for halting muscle tissue breakdown for energy. This is one of the most key roles for L-Leucine as well as muscle production. L-Leucine activates an anabolic pathway in muscles to “turn on the muscle-building switch” when consumed around workouts.
  
• Research shows “blood plasma levels of L-Leucine were found to be 52% lower in sufferers of Chronic Fatigue Syndrome”.
  

How much to take?
Take 1 heaping teaspoon prior to exercise and 1 immediately post workout.

Additional products to take with it?
Iso-Leucine, L-Valine, L-Glutamine, L-Arginine, Creatine

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What is it?
L-Lysine is an essential amino acid.

What does it do?

• L-Lysine is an important amino acid for vegetarians whose diets are rich in grains, cereals or rice since these are low Lysine foods.
  
• L-Lysine is capable of slowing down the outbreaks of the Herpes virus by lessening pain and the severity of skin lesions. A person who carries the Herpes virus should avoid consuming additional L-Arginine as it makes the lesions grow faster.
  
• L-Lysine is a large piece of the body’s creation of elastin: the compound which gives skin its elastic flexibility.
  

How much to take?
Take 1000mg a day with food.

Additional products to take with it?
 L-Carnitine, L-Glutamine, L-Choline

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What is it?
L-Ornithine  is a non-essential amino acid with an almost identical structure to L-Arginine.

What does it do?

• L-Ornithine works together with L-Arginine on a couple of tasks: one, to eliminate ammonia through the urea cycle, two, together they stimulate the production of growth hormone.
  To stimulate GH production take a 2 to 1 ratio of L-Arginine to L-Ornithine (5 grams L-A to 2.5 grams of L-O).
  
• L-Ornithine helps in the construction of immune cells, thus increasing the strength of the immune system.
  
• L-Ornithine can help decrease recovery time in burn victims as well as slow down muscle degradation.
  

How much to take?
Take 1 gram 2-3 times daily on an empty stomach.

Additional products to take with it?
L-Arginine, L-Glutamine, L-Leucine

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What is it?
L-Phenylalanine is an essential amino acid required for nerve and brain function.

What does it do?

• L-Phenylalanine converts in the body into L-Tyrosine. This is used in the production of skin and nail pigments.
  
• L-Phenylalanine can stimulate a hormone associated with breast development along with breast milk production.
  
• L-Phenylalanine is the precursor to Nor-adrenaline which is the “fight or flight” hormone which may be lower in individuals suffering from depression.
  Chronic fatigue sufferers could benefit from it as it assists in producing thyroid and adrenal hormones.
  
• By taking L-phenylalanine orally the human body will increase the release of a key “fullness” hormone. Thus decreasing our appetite at those times (like late evening) when we don’t want to be consuming a bunch of calories.
  

How much to take?
Take 500mg before meals to decrease appetite, or during craving times (mid-afternoon, evening).

Additional products to take?
L-Tyrosine, L-Glutamine, Chromium Picolinate

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What is it?
Proline is a non-essential amino acid which makes up over 20% of the amino acid pieces in collagen.

What does it do?

• L-Proline is used in the healing of connective tissues (such as sprains and strains).
  
• Collagen is the most abundant protein in the body (tendons, ligaments, cartilage) so taking Proline is important considering its quantities in such tissues, as well as in elastin.
  
• L-Proline mainly comes from dairy sources. So it is a good idea for those who are lactose intolerant, or vegan, to use Proline supplementation.
  

How much to take?
Take 1 level teaspoon with food.

Additonal Products to take with?
L-Lysine, Glycine, L-Glutamine

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