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All About Tryptophan These days many bodybuilders and athletes are supplementing with specific amino acids for a variety of purposes. The amino acid L-Arginine is commonly used to improve pumps and blood flow to muscles, while L-Glutamine is used to increase recovery and control blood sugar levels. Arginine and Glutamine are just two examples of how amino acids have become a stable supplement for many bodybuilders and athletes. While the popularity of amino acids is rising, one of the more overlooked aminos is L-tryptophan. What is tryptophan and where is it found? Tryptophan is one of the 20 amino acids that make up the building blocks of protein. A typical adults diet contains about 1.5g a day of this useful amino acid. Trypotophan is also one of the 9 essential amino acids, meaning it cannot be produced by the human body and must be consumed through diet or supplementation. Some of the foods that contain tryptophan are chocolate, oats, bananas, mangos, red meat, chickpeas, and several dairy products. Many people have also heard of tryptophan as the substance in turkey which makes you feel sleepy, but most people don’t know that this incredible amino acid also has many other uses. These uses benefit not only bodybuilders and athletes, but also anybody who is looking to improve their general well-being. Food Tryptophan (Trp) Content of Various Foods[12][13] Protein Tryptophan Tryptophan/Protein [g/100 g of food] [g/100 g of food] [%] turkey 21.89 0.24 1.11 cheese, cheddar 24.90 0.32 1.29 chicken beef lamb, chop pork, chop salmon 20.85 20.13 18.33 19.27 19.84 0.24 0.23 0.21 0.25 0.22 1.14 1.12 1.17 1.27 1.12 perch, Atlantic 18.62 0.21 1.12 milk egg 3.22 12.58 0.08 0.17 2.34 1.33 wheat flour, white 10.33 0.13 1.23 potatoes, russet 2.14 0.02 0.84 (Source: Wikepedia) What are the functions of tryptophan? 1. Building Block of Protein Biosyntheses Tryptophan is an essential amino acid and therefore has a role in protein biosyntheses along with all the other amino acids. No studies have been done on humans looking at the role of tryptophan in protein syntheses, however, initial studies on mice have concluded that tryptophan increased hepatic protein synthesis and the B polyribosome profile response of the mice tested. “Four milligrams of l-tryptophan, but not equimolar amounts of single compounds structurally related to tryptophan, induced an increase in stimulation of hepatic protein synthesis, which changed little with higher levels of tryptophan. l-Tryptophan rapidly reached the liver and induced enhanced hepatic protein synthesis within 5 to 10 min, reached its peak effect by 1 hour, then began to decrease within 2 hours, and returned to control fasted levels within 4 to 6 hours. Animals fasted for longer periods (40 and 64 hours) rather than overnight (16 hours), adrenalectomized mice, and mice pretreated with actinomycin D, when tubefed ltryptophan, showed enhanced hepatic protein synthesis as well as the B polyribosome profile response” (Excerpts from the University of Pittsburgh School of Medicine study) 2. Chemical precursor to serotonin Serotonin is the chemical in the brain that promotes feelings of happiness, calm, relaxation, well-being, confidence, and concentration along with many other “feel good” emotions. Many people lack serotonin, which in turn leads to depression. Tryptophan is the precursor to serotonin and eventually turns into serotonin. It is important to eat complex carbohydrates alongside which will help trypophan reach the brain faster, where it will eventually convert to serotonin. 3. Synthesizes Niacin Trypophan is the main amino acid that synthesizes niacin (B3), which is a very important vitamin in the human body. Niacin is important for energy metabolism, proper digestion, and healthy nervous system. In people with a low-moderate niacin intake, the liver can convert tryptophan to niacin with the ratio of 60mg (tryptophan) to 1mg (niacin). 4. Precursor to melatonin Trypophan turns into serotonin, which eventually converts to the hormone melatonin in the pineal gland, which is located in the brain. Melatonin is commonly used to help promote a deeper sleep. What Can Tryptophan be used for? Tryptophan has been used by many people who suffer from Anxiety Depression Headaches Insomnia Nightmares Obesity Obsessive/compulsive disorder Pain Premenstrual syndrome Senile dementia Tourette's syndrome Depression/Serotonin deficiency syndrome Due to tryptophans effects on serotonin, it is often used as a natural aid for depression. Many people suffer from serotonin deficiency syndrome and often rely on the aid of drugs such as Prozac to increase serotonin production. However studies have shown that even a small increase of tryptophan (0.5-3g) will have a significant effect in boosting blood and brain tryptophan levels. Sleep Aid Many people who suffer from sleeping disorders could use the help of melatonin. Tryptophan is the precursor to serotonin, which eventually turns into melatonin in the brain. Melatonin helps with sleeping by promoting a deeper sleep, and studies at the Massachusetts Institute of Technology indicate that melatonin supplementation promotes a better quality of sleep, and increases REM time. Increased levels of melatonin also have the added benefit of being an antioxidant, preventing ischemic damage, and helping with ADHD. Use for bodybuilders/Athletes Bodybuilders and athletes go through periods of increased stress and mental anxiety more often then the average person. Tryptophan may increase levels of serotonin which is the chemical responsible for promoting feelings of calmness, relaxation, and concentration….all benefits that are useful for any type of athlete. Also, sleep is extremely important for athletes and bodybuilders. Only when you sleep can your muscles repair themselves and build themselves up stronger then before. Sometimes however, with increased competition stress, many athletes find themselves having trouble sleeping and not getting the proper rest their body needs. Tryptophan eventually leads to the production of melatonin, the body’s main hormone to promote sleep, and helps athletes reach a deeper sleep while increasing REM time. A study at the Oregon health Sciences University tested the effects of melatonin on a group of blind people (blind people were chosen as they cant tell the difference between light and dark cycles). The study found that the group of blind people given melatonin had normalized their sleep patterns, while those not given melatonin had erratic sleep patterns. Also, getting enough vitamin B3 is important for athletes since it is the main vitamin which promotes energy metabolism, proper digestion, and healthy nervous system. With most peoples busy schedule, sometimes sufficient vitamin consumption is overlooked. Tryptophan can synthesize into B3 in the liver if there is not sufficient intake through diet. Tryptophan also plays an important role in protein biosyntheses, since it is one of the nine essential amino acids that must be taken in through diet and supplementation, since the human body cant produce them. Conclusion Tryptophan is emerging as a important amino acid in improving the performance of athletes and bodybuilders, as well as improving the general well-being of everyday people. Tryptophans functions include playing a part in protein biosyntheses, acting as a precursor to serotonin and melatonin, and converting into Niacin if dietary levels are low. Tryptophan promotes a healthy and happy mood, better sleep, maintains adequate levels of niacin, prevents depression and anxiety, and plays a role in overall well being. Anybody can benefit with the use of Tryptophan in their supplement regimen, from hardcore athletes to everyday people, anyone can increase their performance and well being by supplementing with this very important, yet underrated amino acid. Sources http://www.nutristrategy.com/nutrition/niacin.htm http://www.smart-drugs.net/ias-tryptophan-article.htm http://www.jbc.org/cgi/content/abstract/243/6/1123 http://en.wikipedia.org/wiki/Tryptophan http://en.wikipedia.org/wiki/Melatonin http://web.mit.edu/newsoffice/1999/melatonin.html http://archives.cnn.com/2000/HEALTH/alternative/10/12/melatonin.clock/