Amino acids are the building blocks of muscle, but some can also help you lose weight and burn body fat. Amino acids are found in protein-rich foods and are also sold in individual supplements. Not all amino acids have the same effects, so you should carefully research such products before buying. Consult your doctor before beginning any supplement regimen, and note that you won't lose weight or fat unless you consume a reduced-calorie diet.
L-Carnitine
Carnitine is an amino acid produced by your liver and kidneys, and it helps your body metabolize fat into usable energy. Because of this effect, carnitine may be beneficial for reducing body fat. However, research indicates that carnitine will not be effective with all diets. A study published in the June 2007 issue of "The Journal of Physiology" found that carnitine's fat-burning effects were most prominent when accompanied by insulin and glucose, a combination of nutrients released by carbohydrate-rich meals.
Leucine
Leucine is one of a group of three amino acids known as branched-chain amino acids, or BCAAs, due to their distinctive molecular structures. While the BCAAs are often supplemented to enhance muscle performance during resistance training, some research indicates leucine may also aid in fat reduction. A study published in the June 2007 issue of the journal "Diabetes" found that supplemental leucine encouraged weight and fat loss.
Isoleucine
Isoleucine is the second of the BCAAs, and like leucine, it appears to have potential as a muscle-building and fat-reducing supplement. A study published in the March 2010 edition of "The Journal of Nutrition" found that isoleucine consumption helped reduce the amount of fat stored in cells and aided in decreasing body weight.
Taurine
Taurine is an amino acid commonly included in energy drinks because it is believed to have energy-enhancing benefits. While research on that subject is mixed, a study from the June 2010 issue of the journal "Amino Acids" suggests that consumption of taurine can help increase your testosterone levels. While testosterone is commonly associated with building muscle, increases in the hormone can also reduce your body fat, according to June 2009 research from "The Journal of Clinical Endocrinology and Metabolism."
References
- University of Maryland Medical Center; Carnitine (L-Carnitine); March 2009
- "The Journal of Physiology"; New Insights Concerning the Role of Carnitine in the Regulation of Fuel Metabolism in Skeletal Muscle; F.B. Stephens, D. Constantin-Teodosiu, P.L. Greenhaff; June 2007
- "Diabetes"; Increasing Dietary Leucine Intake Reduces Diet-Induced Obesity and Improves Glucose and Cholesterol Metabolism in Mice via Multimechanisms; Y Zhang et al; June 2007
- "The Journal of Nutrition"; Isoleucine Prevents the Accumulation of Tissue Triglycerides and Upregulates the Expression of PPARalpha and Uncoupling Protein in Diet-Induced Obese Mice; J. Nishimura et al.; March 2010
- "Amino Acids"; CSD mRNA Expression in Rat Testis and the Effect of Taurine on Testosterone Secretion; J. Yang et al.; June 2010
- "The Journal of Clinical Endocrinology and Metabolism"; Testosterone and Growth Hormone Improve Body Composition and Muscle Performance in Older Men; F.R. Sattler et al.; June 2009
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