Amino acids for losing weight? In theory, this sounds pretty conclusive: It simply takes individual amino acids, and fires the metabolism of fat. Not only are some athletes try to increase amino acids in their performance: Even in the case of decline you are willing, popular, including, in particular, the amino acids L-carnitine, L-glutamine and L-arginine. To help make the pounds simply melt.
However, this Trend is seen quite critically. “While diets can help with a high protein content initially lose weight, this is for isolated amino supplements acid as a food Supplement not proven,” says Daniela Krehl, consultant food and nutrition at the Verbraucherzentrale Bayern.
Adequate supply through the diet
Whether or not isolated proteins, or so-called amino acid tablets can help you lose weight, according to nutritionist unclear. In addition, you are not even a useful addition, since most of the people in Germany are supplied via the food already sufficient amino acids.
“With a balanced diet and a reasonable combination of food, there is a good supply of amino acids and proteins,” says the nutritionist. This is also true for athletes, Vegans, or for people with Obesity. (Makes the meat of us weak? Everything about the Vegan documentary “The Game Changers”)
Side effects in the case of isolated amino acids
Add to that: the one Who takes the individual amino acids, not perhaps, has not just spent money for something that works as desired – in the worst case, it is necessary to take also side effects. “This is especially true when one takes a longer time to high dose,” said Krehl. “Then can occur in individual cases, for example, Nausea, vomiting, and diarrhea.”
Add to that another Problem: the urine is excreted in the case of an Overdose, increased Calcium. “This can be a concern if you absorb only a little Calcium, because of drinking, for example, no milk or no cheese to eat,” says the nutritionist. It is unfortunate, moreover, that the consumption of large amounts of certain amino acids can cause the body absorbs reduces other important amino acids from the diet only – this can cause, in extreme cases, even defect. (How do you recognise a deficiency of Vitamin B12, read here)
Lose weight with L-arginine, or glutamine?
How it looks but now, with the amino acids? Those who want to lose weight, launches quickly on L-arginine. “The supply of this amino acid is fundamentally secured,” said Krehl. The body can make it itself and will take you also about the food. A taking is not so necessary here. In addition, side effects in some cases threatening also: “studies with very high medical doses of arginine showed an effect on blood vessels and blood pressure,” said Krehl.
Another amino acid that is said to have an effect on the weight of the body is glutamine. “This amino acid has been explained in the metabolism of numerous functions”, Krehl. You, for example, acts on the immune system, on the muscles and on the fat metabolism. After a strong physical exertion such as a marathon, glutamine levels are reduced in the blood by about 20 percent. “When taking glutamine as a powder or capsule as a result but so far no clear positive effects. A recommendation can not be made, that’s why.“
Helps a lot in this case, not much
L-carnitine, in turn, is important to bring energy into the cells. The amino acid is therefore used only in sports, but also to cheer on the metabolism and the fat burning speed. “L-carnitine is, however, formed in the body sufficient to itself,” said Krehl. The body breaks down the amino acid, in an Overdose of self-and excretes them in the urine.
“An extra dose of can boost the burning of fat,” says Krehl – the body is not recovered, you simply. In addition, the presumption that the body decreases its own production of L-carnitine, if you take this amino acid over a longer period of time is. In addition, side effects when taking also possible here: “High doses lead to diarrhea,” said Krehl. “Over a longer period of time, L can damage-carnitine even the arteries and the heart.”
In the case of the isolated ingestion of amino acids so caution is advised. Those who want to lose weight or his performance in sports, increase, should, therefore, prefer to be on a balanced diet and a sensible workout in order to achieve the long-term anyway, the best effects that are sustainable.
This article was authored by (Maria Berentzen)
*The contribution of “amino acids secret to losing weight?” will be released by GQ. Contact with the executives here.