Amino acids for athletes: benefit and use

What are amino acids and why are they important for athletes?

Amino acids are organic compounds that are building proteins. Proteins, in turn, play a vital role in almost all biological processes of the body, including growth, restoration of tissues, synthesis of enzymes and hormones, as well as support for the immune system. For athletes, amino acids are especially important, since intense physical activity requires increased protein consumption to restore muscles, increase productivity and prevent injuries.

There are 20 standard amino acids that are encoded by the genetic code. They are divided into two main categories:

Replaced amino acids: The body can synthesize them independently from other substances. These include Alanin, Arginine, Asparagin, Asparginic acid, cysteine, glutamic acid, glutamine, glycine, Prain, Serin and Tyrosine.
Irreplaceable amino acids: The body cannot synthesize them in sufficient quantities, so they must be obtained from food or additives. These include hyistidine, isolecin, leicin, lysine, methionine, phenylalanine, Treononin, Tryptophan and Valin.

The disadvantage of even one indispensable amino acid can adversely affect health and sports results. For athletes, especially those who are engaged in strength sports or endurance training, maintaining the optimal level of amino acids in the body is critical.

The role of amino acids in sports activities

Amino acids play many roles in maintaining health and increasing the performance of athletes:

Muscle restoration: During intensive training, muscle fibers are subjected to microtrauma. Amino acids, especially BCAA (amino acids with an extensive chain), play a key role in restoring these damage, accelerating the regeneration process and reducing muscle soreness (Doms — Delayed Onset Muscle Sorence).
Growth of muscle mass: Amino acids are building blocks for muscle proteins. Sufficient consumption of amino acids, especially leucine, stimulates the synthesis of muscle protein (MPS), a process that leads to an increase in muscle mass and strength.
Energy: In conditions of carbohydrate deficiency or in long -term training, amino acids can be used by the body as a source of energy. Glucogenic amino acids can be transformed into glucose to maintain blood sugar and provide the body with energy.
Reduced fatigue: Some amino acids, such as tripophanes, affect the production of serotonin, neurotransmitter, who plays a role in regulating mood and sleep. Maintaining the optimal level of tryptophan can help reduce the feeling of fatigue and improve sleep quality.
Support for the immune system: Intensive training can temporarily weaken the immune system, making athletes more susceptible to infections. Some amino acids, such as glutamine, play an important role in maintaining the immune function, providing energies with immune cells and maintaining the integrity of the intestinal mucosa.
Improving performance: Amino acids can improve the performance of athletes due to various mechanisms, including increasing endurance, strength and speed. For example, beta-alanine increases the level of carnosine in the muscles, which helps to buffer lactic acid and slow down the onset of muscle fatigue.
Hormonal balance regulation: Amino acids are involved in the synthesis of hormones that regulate various processes in the body, including growth, metabolism and reproductive function. For example, Arginine can stimulate the release of growth hormone, which plays an important role in muscle growth and fat burning.

Types of amino acid additives for athletes

The market presents a wide range of amino acid additives, each of which has its own unique properties and advantages. The most popular among athletes:

BCAA (amino acids with an extensive chain): Include leucine, isolacin and valin. They are known for their ability to stimulate the synthesis of muscle protein, reduce muscle pain and improve recovery after training. Leucin is considered the most important amino acid from BCAA to stimulate MPS.
EAA (essential amino acids): They contain all nine essential amino acids. Provide the full range of amino acids necessary for the synthesis of muscle protein and other important functions of the body.
Glutamine: It is the most common amino acid in the body. He plays an important role in maintaining the immune function, restoration of muscles and intestinal integrity.
Creatine: Although technically creatine is not amino acid, it is synthesized from glycine amino acids, arginine and methionine. Creatine is widely used by athletes to increase strength, power and muscle mass.
Beta-Alanine: Increases the level of carnosine in the muscles, which helps to buffer lactic acid and slow down the onset of muscle fatigue.
Arginine: It is converted into nitrogen oxide (No), which expands blood vessels, improving blood flow and the delivery of nutrients to muscles.
Taurin: It has antioxidant properties and can help improve hydration and reduce muscle cramps.
Tyrosine: The precursor of neurotransmitters of dopamine and norepinephrine, which play a role in the regulation of mood, concentration and motivation.
Carnitine: Transports fatty acids to mitochondria, where they are burned for energy. It can help improve fat burning and endurance.

How to choose the right amino acid supplement?

The choice of the correct amino acid supplement depends on your individual goals, needs and the type of training. Here are a few factors that should be taken into account:

Goals: Determine what you want to achieve using an amino acid supplement. If your goal is to increase muscle mass and strength, then BCAA, EAA or creatine can be a good choice. If you want to improve restoration and support the immune system, then glutamine can be useful. If you want to increase endurance, then beta-alanine or carnitine can be effective.
Type of training: Consider the type of training you are doing. If you are engaged in power sports, then BCAA, EAA or creatine can be more useful. If you are engaged in endurance training, then beta-alanine or carnitine can be more effective.
Diet: Evaluate your diet. If you do not get enough amino acids from food, then amino acid additives can help you satisfy your needs.
Composition: Carefully study the composition of the additives. Make sure that it contains enough amino acids in sufficient quantities. Avoid additives with artificial dyes, flavors and sweeteners.
Manufacturer: Choose additives from reliable manufacturers who test their products for quality and cleanliness.
Reviews: Read the reviews of other athletes to find out about their experience using a particular additive.
Consultation with a specialist: Consult a doctor or nutritionist before starting to take any amino acid additives, especially if you have any diseases or take medications.

Dosage and time of taking amino acid additives

The dosage and time of taking amino acid additives depend on the type of additive, your individual needs and the type of training.

BCAA: It is usually recommended to take 5-10 grams of BCAA before, during or after training. Reception of BCAA before training can help reduce muscle destruction, and reception after training can accelerate recovery.
EAA: It is usually recommended to take 10-20 grams of EAA during the day, especially after training.
Glutamine: It is usually recommended to take 5-10 grams of glutamine per day, dividing the dose into several doses. Reception of glutamine after training or before going to bed can help improve restoration and support the immune system.
Creatine: It is usually recommended to take 3-5 grams of creatine per day. You can take creatine at any time of the day. Some athletes prefer to take creatine with carbohydrates to improve its assimilation.
Beta-Alanine: It is usually recommended to take 2-5 grams of beta-alanine per day, dividing the dose into several tricks. Reception of beta-alanine can cause a tingling sensation, which usually takes place over time.
Arginine: It is usually recommended to take 3-6 grams of arginine per day, dividing the dose into several doses. Arginine intake before training can help improve blood flow and delivery of nutrients to muscles.
Carnitine: It is usually recommended to take 1-3 grams of carnitine per day, dividing the dose into several doses. Reception of carnitine before training can help improve fat burning and endurance.

It is important to remember that these recommendations are general and may not be suitable for everyone. It is important to consult a doctor or nutritionist in order to determine the optimal dosage and the time of taking amino acid additives for you.

Sources of amino acids in food

In addition to amino acid additives, amino acids can be obtained from various foods. It is important to use a diverse and balanced diet to provide the body with all the necessary amino acids.

Animal sources: Meat (beef, chicken, pork), fish, eggs, dairy products (milk, cheese, yogurt) are excellent sources of full -fledged proteins containing all nine essential amino acids.
Plant sources: Legumes (beans, lentils, peas), nuts, seeds, whole grains (cinema, brown rice, buckwheat) also contain amino acids, but not always in the optimal ratio. For vegetarians and vegans, it is important to combine various plant sources of protein in order to get all the necessary amino acids. For example, a combination of legumes and cereals (rice and beans) provides a full set of amino acids.
Other sources: Some vegetables, such as spinach and broccoli, also contain a small amount of amino acids.

It is important to remember that heat treatment can affect the availability of amino acids in food. It is important to cook products correctly in order to maintain their nutritional value.

Possible side effects and precautions

In most cases, amino acid additives are considered safe for healthy people, subject to recommended dosages. However, in some cases, side effects may occur:

Disorder of the gastrointestinal tract: In some people, the intake of amino acid additives can cause nausea, vomiting, diarrhea or constipation.
Allergic reactions: Some people may have allergies to certain amino acids.
Interaction with drugs: Amino acids can interact with some drugs. It is important to consult a doctor if you take any medicines before starting to take amino acid additives.
Increase in the load on the kidneys: High protein consumption, including amino acid additives, can increase the load on the kidneys. People with kidney diseases should consult a doctor before taking amino acid additives.
Amino acid imbalance: Reception of individual amino acid additives in large doses can lead to an amino acid imbalance in the body.

Precautions:

Follow the recommended dosages: Do not exceed the recommended dosages of amino acid additives.
Start with small doses: Start with small doses of an amino acid supplement and gradually increase the dose to check your tolerance.
Drink enough water: Use enough water to maintain hydration and help the kidneys remove metabolic products.
Consult a doctor: Consult a doctor before starting to take any amino acid additives, especially if you have any diseases or take medications.
Choose quality products: Choose amino acid additives from reliable manufacturers who test their products for quality and cleanliness.

Amino acids for different sports

The need for amino acids can vary depending on the sport:

Strength sports (bodybuilding, powerlifting, heavy athletics): Athletes engaged in strength sports need an increased consumption of amino acids to restore muscles, growth of muscle mass and increase strength. BCAA, EAA, Creatine and Glutamin can be especially useful for this category of athletes. It is important to ensure sufficient protein intake during the day to satisfy the body’s needs in amino acids.
Endurance training (running, swimming, cycling, triathlon): Athletes engaged in endurance training need amino acids to maintain energy balance, reduce fatigue and improve recovery. Beta-Alanin, Carnitine and BCAA can be useful for this category of athletes. It is important to ensure sufficient consumption of carbohydrates and amino acids during long training in order to maintain blood sugar and prevent muscle destruction.
Team sports (football, basketball, volleyball): Athletes involved in team sports need amino acids to maintain strength, speed, endurance and rapid recovery. BCAA, EAA and Creatine can be useful for this category of athletes. It is important to ensure sufficient consumption of protein and carbohydrates during the day to maintain energy balance and restore muscles after training and competitions.
Martial arts (boxing, mma, judo): Athletes engaged in martial arts need amino acids to maintain strength, speed, endurance, rapid restoration and protection against injuries. BCAA, EAA, Creatine, Glutamin and Taurin can be useful for this category of athletes. It is important to ensure sufficient consumption of protein, carbohydrates and fats throughout the day to maintain energy balance, restore muscles and protect the joints.

Conclusion

Amino acids play an important role in maintaining health and increasing the performance of athletes. Sufficient consumption of amino acids is necessary to restore muscles, growth of muscle mass, increase endurance, reduce fatigue and support the immune system. The choice of the correct amino acid supplement depends on your individual goals, needs and the type of training. It is important to consult a doctor or a nutritionist before starting to take any amino acid additives in order to determine the optimal dosage and reception time. Remember that amino acid additives should be part of a balanced diet and a healthy lifestyle.