Protein is important for muscle growth and amino acids are the building blocks of proteins. There are around eighty (80) amino acids and only twenty (20) of them are used by the human body. Out of these twenty (20), eleven (11) can be produced by the human body while 9 of these amino acids must come from the food we consume. People who want to maintain a their physique and health must consume the right types and the right amounts of amino acids. Regardless of age or race, female muscle growth relies heavily on the types of amino acids being consumed.
Why Protein is Important for Muscle Growth
There is a saying that protein is power since it helps you build muscles for that core body strength needed to workout, exercise and to do just about anything that needs to be done for your daily activities. It is recommended that people take one (1) gram of protein for every pound per day to maintain the needed protein level and the muscle building capabilities of the body. As such, it is important to consume whole foods that are protein rich so that our bodies can have the 20 essential amino acids. This way, the body can digest and absorb the needed individual amino acid and eventually route them to the muscle that need them the most. That is how amino acids work for building muscle and it is important to look at the crucial amino acids for female muscle growth.
The Most Important Amino Acids for Female Muscle Growth
1. Arginine
This amino acid helps in giving that much needed pump of muscles and those wanting to feed their muscles the protein needed for muscle building. Basically, arginine helps in increasing blood flow and this in turn aids in faster growth for muscle fibers.
Dosage: Arginine is best taken in doses of 1 to 3 grams in the morning before working out and before going to bed
2. Carnitine
Due to women having lower levels of testosterone compared to men, women need carnitine to increase the muscle building capabilities of their bodies. Carnitine helps increase blood flow to the body during exercise and assists in making the body’s muscles more efficient. Carnitine is also shown to have significant impact in aiding weight loss.
Dosage: L-Carnitine should be taken in dose of 1 to 2 grams in 2 to 3 doses
3. Carnosin
For women wanting to go stronger, farther and longer, Carnosine might just be the answer. It helps boost the body’s endurance and strength and acts as an antioxidant. This means that it does it part in combating muscle deterioration and aging.
Dosage: Carnosine is ideally taken in doses of 1 to 1.5 grams before and after training
4. Citrulline
Citrulline may be associated with better conversion to arginine but this amino acid can actually do more for the female body. It actually helps in flushing out ammonia. Ammonia is responsible for fatigue during workouts and the less ammonia built up during workouts, the better and longer the exercise sessions.
Dosage: Citrulline should be taken with malic acid as as citrulline malate and should ideally be taken in 2 to 3 grams twice a day
5. Glutamine
This amino acid is an all around bodybuilder’s dream amino. It helps in faster muscle growth, improves the body’s recovery, enhances the immune system, helps improve digestion and metabolism, reduces fatigue during workouts and suppresses the need for sweets.
Dosage: Glutamine should be taken in doses of 1 to 3 grams twice to 4 times a day. It is recommended that glutamine dosage start small before moving up as taking the said amino acid may result in digestive tract concerns
6. Glycine
Similar to Glutamine, this amino acid is a sort of jack of all trades with all the muscle building benefits it can provide. It aids in the production of growth hormones, helps the creatine production of the body and improves muscle synapse or the signals used for muscle contraction, thereby increasing strength. In addition, studies have shown that Glycine can actually help the body recover from various sport injuries such as sprains and muscle strains.
Dosage: Glycine is best taken in doses of 1 to 3 grams before workouts and before bed
7. Taurine
Taurine has been commonly associated with the taurine in energy drinks and it is not that surprising. Taurine has been shown to help in improving muscle contraction not just in the muscles of the skeletal system but also the heart muscle itself. The effect of taurine in the skeletal muscle system means stronger workouts while its effects on the heart muscles mean longer and a more fatigue free exercise routine.
Dosage: Taurine should ideally be taken as a supplement, ideally 1 to 2 grams before and after working out since taurine drops during workouts
8. Tyrosine
This amino acid helps in helping you stay alert and awake as it is a stimulant. It also has fat loss and appetite controlling properties.
Dosage: Tyrosine can be used to boost your workout session by taking 1 to 2 grams of the said amino acid an hour before working out
Things To Consider before Taking Amino Acids
Amino acids are important in helping muscle growth and the ones listed above are specifically tailored for women who wish to increase their muscle growth and development. There are a number of caveats, however, and they are as follows:
- Tyrosine intake should be monitored and well thought out: Tyrosine is a stimulant and may adversely affect those with mental disorders. Those with identified mental issues should refrain from taking tyrosine. Tyrosine also helps in the production of melamine so people suffering from skin cancer should avoid this amino acid. Lastly, Tyrosine may trigger thyroid production and as such, those suffering from hyperthyroidism should avoid tyrosine intake
- Arginine and Herpes: Those suffering from herpes should avoid arginine intake as the said amino acid can trigger herpes outbreaks
- Amino Acids and Foods: Amino Acids do not work well when interacting with other whole foods in the system and they should be taken on an empty stomach.