Protein Amino Acid Profiles

Why Amino Acid profiles in the protein you use matter more than you think.

Buying cheap protein or just using what's in the cupboard? Just as you would expect, the quality and build differ between, say, a Bugatti and a Ford; so too can protein supplements vary in quality and price, in the levels of results, and in the disappointment.

 You get what you pay for, sometimes with a lot of added nasties you don't need in your life, which can complicate your health goals rather than simply support them.

So should you care?

Yes, after 50, you should!

Protein is a collection of 20 odd Amino Acids, each with distinct roles in muscle maintenance and recovery, skin integrity, hormones, immunity, neurotransmitters, and metabolic health.

When you buy protiein, you're buying an Amino Acid profile.

First question to ask: What's the % protein? How much sugar? Sodium? Carbs? What sweeteners are used? All this should be on the back of the pack. Then look at the actual Amino Acid content. 

KEY CONSIDERATIONS

1. Leucine

Minimum 8% but ideally 10-12%, which should give you 2.5-3g Lecuine per 25-30 servings of the protein.

2. BCAAs - Branched Chain Amino Acids

For over 50s, 20% + in the range of 20 - 25% of the total. Lower quality proteins are often found to be less than 15%. Minimum should be 18%.

3. EAAs- Essential Amino Acids

40%+ of total protein, ideally 45-50% for those over 50. Higher EAAs improve muscle protein synthesis per gram consumed. Lower quality brands are usually below 40%.

4. Where Proteins can Fail

• Total protein looks high, but
• Leucine per serving is less than 2 g
• BCAA is less than 18%
• EAA diluted with non-essential AAs

So you hit the Macros, but miss the signalling.

WHAT THEY PRIMARILY CAN INFLUENCE

Table indicative of care areas supported by Amino Acids

An Alternative view by key Amino Acid:

Muscle strength & Recovery:

Leucine (mTOR activation) - Triggers muscle synthesis
Isoleucine & Valine - Energy during exercise, glucose uptake
Lysine - Collagen formation & muscle repair
Methionine - Methylation & recovery
Threonine - Tissue repair
Phenylalanine Neurotransmitter precursor

Joints, Connective Tissues & Skin:

Glycine - Collagen component
Proline - Collagen structure
Lysine - Collagen cross-linking
Arginine - Would healing & blood flow
Histidine - Supportive

Energy & Metabolism:

Alanine - Glucose cycle
Tyrosine - Dopamine production & Serotonin precursor

Mood, Focus & Neurochemistry:

Tryptophan - Serotonin precursor
Glutamine - Gut-brain support

Immunity & Cellular Function:

Glutamine - Immunity fuel
Arginine - Nitric oxide production
Cysteine - Antioxidant system

SUMMARY AA PROFILE

• 18 support or help the production of something else.
• 10 support or help muscle growth, recovery, or joint health in some way.
• 4 support or help skin, hair & nails.
• Other areas supported include energy, mood, immunity, hormones & enzymes, sex, pain, and antioxidants.

It is challenging to organise this information into a simple table of outcomes or combinations of outcomes, so the table below is a broad guideline for information purposes only. 

PROTEIN PROFILE

When buying a protein supplement or powder, look at the fine print, specifically the Amino Acid profile printed on the container. This will ensure the best fit for you.

Learn more:

Old Bull protein powder contains all the essential and non-essential Amino Acids, with a focus on leucine for muscle. Find out more about the benefits of protein and how much protein you should be taking.