To maintain optimal health and fitness, it’s essential to follow a balanced diet and exercise, but sometimes the body lacks all necessary nutrients. Supplements can bridge the gap, ensuring your body has what it needs to perform at its best. Wondering if you should take amino acids when working out? Here’s everything you need to know.
What Are Amino Acids?
Amino acids are organic compounds that form the building blocks of proteins, which are essential for growth, development, and energy production. They constitute about 20% of the human body.
What Are They Used For?
Amino acids provide energy and aid in muscle recovery, making them crucial for athletes who experience higher physical strain. They are particularly beneficial in preventing fatigue and promoting muscle growth.
Benefits
- Enhances exercise performance: BCAAs (branched-chain amino acids) help alleviate fatigue and improve endurance, preventing mental exhaustion during intense physical activity.
- Promotes muscle growth: Amino acids support muscle growth and prevent muscle loss.
- Boosts immune function: Intense exercise can reduce glutamine levels, weakening the immune system. Supplementing amino acids restores these levels and improves immune response.
Types of Amino Acids
- Essential Amino Acids: Cannot be produced by the body; must be ingested through food. Key amino acids include histidine, leucine, and valine. BCAAs, like leucine, are vital for athletes to maintain muscle mass and prevent muscle breakdown during weight loss.
- Non-Essential Amino Acids: Produced by the body, such as alanine and glutamine.
- Conditional Amino Acids: Required only during illness, such as arginine and cysteine.
Dosis
Dosage
The amount of amino acids needed depends on the intensity and type of training. Endurance athletes should consume 6-15 g of BCAAs during long sessions to reduce muscle glycogen use and delay fatigue. Strength athletes benefit from BCAAs by preventing muscle breakdown during intense contractions.
When to Take Them
It’s generally recommended to take amino acids 15 minutes before training to prevent muscle loss, or during exercise to support muscle recovery. When consuming protein-rich foods, absorption may take 3-4 hours, but amino acid supplements are absorbed within 30 minutes.
Precautions
Overconsumption can be harmful, as doses above 12 g/day may produce toxic ammonia. It’s important to drink enough fluids and consult a nutritionist to tailor supplement intake to your needs.
Incorporating amino acids into your routine, especially BCAAs, can help improve both endurance and strength performance, aiding in muscle recovery and overall fitness.
