Lysine for Strength & Energy
An Essential Amino Acid for Collagen Repair & Intramuscular Energy Production
L-Lysine is the 7th essential amino acid we investigate in our series, with only 2 more to go.
This essential amino acid plays key roles in muscle and collagen repair, fatty acid metabolism, as well as increasing calcium absorption and decreasing calcium buildup in blood vessels.
Fat Burning
Muscle Strength & Collagen Repair
Mineral Uptake
Fat Burning & Energy
Carnitine is produced from L-Lysine and L-Methionine and is an essential molecule for physiological function.
Carnitine is necessary for the “carnitine shuttle” that transports fatty acids in the cell from the cytoplasm to the mitochondria for oxidation to produce energy. Carnitine also supports energy production via the Kreb’s cycle. (3)
In other words, carnitine is necessary to burn fat.
Of the 9 essential amino acids, L-Lysine and L-Methionine tend to be the most limiting in plant-based proteins, along with L-Leucine.
When foods containing significant sources of carnitine are consumed, such as red meat, we only need to produce 1/4 of our carnitine requirements. Whereas when carnitine is not consumed significantly, as in vegetarian or vegan diets, we produce 90% of carnitine needed. How this might increase the need for the essential amino acids they are produced from is an important question, especially given one or both of these amino acids are typically limited in plant-based protein sources.
Muscle Strength & Collagen Repair
L-Lysine is necessary for forming collagen by crosslinking peptides.
As an essential amino acid, it is also necessary for muscle growth and repair.
Lysine supplementation has been shown to increase strength in young men over 8 weeks by 7.5%. (1) I’m not certain whether this is a result of increased collagen repair or increased carnitine levels in muscle tissue because the strength increases were independent of muscle mass increases.
Mineral Uptake
Lysine is also shown to increase intestinal absorption of calcium, while playing a managerial role in the deposition of calcium, preventing calcium buildup in blood vessels.
Perhaps the key role lysine plays in bone health is a factor for the previously mentioned study where strength was improved without changes in size.
One study also saw a decrease in high blood pressure when adequate lysine intake was ensured.
Similarly, iron intake depends on lysine and is shown to potentially combat hair loss in combination with iron. (4)
Summary
Clearly, as an essential amino acid, lysine is necessary for health and function.
As far as muscle and strength are concerned, lysine appears to play critical roles by increasing carnitine in muscle cells, supporting calcium absorption and thus bone health and strength, and as an essential component in collagen formation and repair.
There is one interesting fact about lysine: it competes with another amino acid, arginine, for absorption via the intestine.
Why is this relevant? Because arginine and its metabolites have been studied for performance enhancing effects during training.
Lysine’s effects on performance seem more indirect.
Still, it is an essential amino acid.
With this knowledge, I would include lysine in a pre-workout supplement or meal but would not go out of my way to maximize intake immediately pre- or intra-workout. Always remember that all 9 essential amino acids are necessary for muscle growth and repair (muscle protein synthesis) of which lysine is one.
Yours in Strength,
Daniel J. Furtado, CPT, LMT, Owner of Honor Strength
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References