Amino acids sports nutrition how to take. Amino acids - why are they needed and how to take them? How to drink amino acids in liquid form
Proteins are very important for humans, scientists have understood this for a very long time. The term was coined protein", from the Greek word " first". And this is true - for any athlete, and even more so for a bodybuilder, protein is a fundamental factor in all recovery processes.
As a rule, a protein is synthesized from 20 standard amino acids. And if the body can synthesize most of these amino acids on its own, then there are essential amino acids that must be supplied to the body from outside. The most important for building muscle mass are three essential amino acids with branched side chains: leucine, isoleucine and valine. It was these three amino acids that were combined into one drug, which was called BCAA(eng. branched amino acids)
Role in the body
- Valine- One of the most active components in the regeneration of damaged muscle fibers. If an athlete trains intensively and with a high load, then tears of fibers occur in the muscles. When these tears heal, muscle growth occurs. Additional intake of valine reduces the healing time of such microtraumas. In addition, valine intake significantly improves nitrogen balance, which also accelerates muscle growth and prevents protein breakdown.
- Leucine- Lowers blood sugar levels, helping to increase growth hormone production. How important growth hormone is for increasing muscle mass and repairing muscle fibers after hard training is probably not supposed to be. Also, leucine is actively involved in the restoration of muscle tissues, skin and bones.
- Isoleucine- An essential amino acid in the production of hemoglobin. It also stabilizes blood sugar levels, helps to increase the overall endurance of the body and accelerates the recovery of damaged muscle tissue.
The intake of the BCAA amino acid complex gives a powerful acceleration in the recovery of muscle fibers, stimulates an increase in the production of growth hormone by the body and restores energy balance.
The most important amino acid in this trinity for a bodybuilder is leucine. During scientific research, it was found that taking leucine together with isoleucine and valine greatly enhances the effect of the first. It is generally accepted that the optimal ratio of these amino acids is: 2:1:1. That is, for every mg of valine and isoleucine, there are 2 mg of leucine. But such proportions are not a dogma.
BCAAs - when to use and in what dosages.
The bodybuilder's body on training days and on rest days, when the body is recovering, has a different need for fast amino acids, the BCAA intake regimen these days is somewhat different.
On training days
When an athlete actively trains, not only anabolic processes (muscle growth) are launched in his body, but also catabolic destructive processes. The task is to stimulate anabolic processes and inhibit catabolic ones.
If anabolic processes are activated on rest days, then catabolic processes, on the contrary, are most dangerous during training. During intense exercise The body needs extra nourishment. And if you do not give this recharge from the outside, then he will begin to look for additional reserves inside the body.
First of all, the store of glycogen in the liver and muscles is consumed. If they are not enough, the body begins to actively break down the amino acids that make up the muscles.
In this case, the BCAA acts as an assistant. In order for the body not even to have a desire to start devouring itself, it needs to be allowed to “eat” something else. BCAA amino acids are perfect for this role! Due to the fact that amino acids with a branched side chain are instantly absorbed, they are actively involved in the process and not only prevent catabolism from developing during exercise, but also actively participate in building muscle mass and burning fat mass.
BCAAs should be taken immediately before training and immediately after. It would be useful to take a small amount of amino acids during training, if its duration exceeds 1 hour.
After training, when the glucose level is at a minimum, and there are practically no amino acids left, you should immediately replenish their supply. In this case, the metabolic processes, which will continue for some time at a frantic pace, will receive material for processing.
On rest days
There is an opinion that it is not necessary to take BCAAs on non-training days. This is argued by the fact that since there is no effect on the body, then there is no catabolism. And for the anabolic process, protein is enough from normal nutrition. This is wrong.
Catabolic processes are most powerful immediately after sleep. If at this moment you get protein from ordinary food or take protein, then the body will take some time to break down the protein into amino acids. Taking BCAAs in the morning solves this problem - amino acids instantly get to the muscles. It is recommended to take 0.5-1 of the standard portion immediately after sleep.
Release form
- Capsules- The most popular form of BCAA release. For the first time, branched-chain amino acids began to be produced in capsules. The main advantage of this form of release is ease of use. The capsules are easy to take with you and can be taken anywhere as long as you have a glass of water on hand.
Another advantage is the neutral taste.. Due to the fact that the powder is packaged in capsules, you do not feel the bitter aftertaste that is characteristic of the pure powdered form of branched chain amino acids.
Capsules containing 250 to 1250 mg of BCAAs are available in 60 to 1000 capsules per pack. The main disadvantage of this form of reception is the high cost. At the recommended dosages, one package will last a maximum of a couple of weeks. - Pills— As a rule, they are pressed powder. The benefits are the same as the capsules. In addition to the above disadvantages, one can add relatively long digestibility, because tablets dissolve more slowly in the stomach.
- Powder- The most economical form of release of BCAA. Until recently, powdered BCAAs were consumed mainly by those who wanted to save money. For the same price, you could get 1.5 times more BCAAs when you bought them in powder form.
Cons: pure powder is very poorly soluble in water and has a rather specific taste. Therefore, it is advised to take it in this way: put a portion of BCAA in your mouth and immediately drink it with water so that the bitter taste is not felt for so long.
In the past few years, a lot of powdered BCAAs have appeared on the sports nutrition market, which dissolve quickly in water and have pleasant fruity flavors.
Optimal portion
Each manufacturer of sports nutrition indicates completely different dosages on their products, regardless of the athlete’s own weight. So how do you calculate the right dosage of branched chain amino acids for you? And how to measure it in capsules, tablets and powder?
Most professional coaches agree that for every kilogram of its own weight athlete must receive about 33 mg of leucine per workout. Thus, it is easy to calculate the right dosage for you.
For example, if your weight is 75 kg, then for training it is necessary to take at least 2475 mg leucine. With a standard ratio of 2:1:1, this will be approximately 5 grams of BCAAs. If your weight 90 kg, then take 6 grams branched chain amino acids during exercise.
Side effects
Despite the above, many people who start bodybuilding have a question: “ Are BCAAs harmful?". To dispel all doubts, we will answer it. Since amino acids with a branched side chain are necessary for the functioning of our body, then with intense loads, additional taking BCAA will not cause any disturbances and negative reactions in the human body, but will only benefit. Do not be afraid of an overdose either: everything that does not have time to be absorbed will leave the body without disturbing the internal balance in the body.
There are many types of sports nutrition - proteins, amino acids, gainers, fat burners - and all this variety has its own recommendations for use. Some foods should be taken before a workout, others before bed. Consider how to properly take amino acids so that they bring the maximum benefit to the body.
Amino acids: features and action
They are taken by those athletes and athletes for whom it is important to quickly recover after training and, as a result, increase in muscle mass. In girls, in any case, it progresses more slowly simply because of natural features, however, with the right sports nutrition, this situation can be significantly improved.
Before using amino acids, it is important to understand their mechanism of action. As you know, this substance is the basis on which protein cells are created, which are the building material for muscles. They are obtained by splitting the protein, or by chemical synthesis. The first option is more preferable, since the body can react to pure "chemistry" in the most unpredictable way.
When a person takes a protein shake, or just protein food, his body, by digestion, decomposes the protein molecules into smaller parts, extracts amino acids and, with their participation, synthesizes protein to build muscle tissue. The intake of amino acids that have already been chemically isolated helps the body skip the stages of self-isolation and immediately “use” the received dose of the substance. This allows you to maximize recovery time after a workout.
How to use amino acids correctly?
Remember that in any case, before drinking amino acids, you should approach your trainer and discuss with him the possibility of using such supplements. This will allow you not to make a mistake in choosing and enlist the authoritative support of a professional, and therefore not make annoying mistakes that often happen to beginners in bodybuilding or other power sports.
Let's consider in more detail how to drink amino acids correctly:
In the question of how to take amino acids, the dosage is also important. For each product, it is different, so you should focus on the data that the manufacturer indicates on the product. If the dosage is indicated only for men, girls should reduce it by at least a quarter.
Amino acids and alcohol
The simple truth has long been known that sports and alcohol are incompatible things. This is especially true for those who take various sports supplements, including proteins. The fact is that alcohol inhibits muscle growth, and amino acids contribute to it. Thus, you will not only not budge, but also cause serious damage to the liver and other internal organs.
For each species, special recommendations have been developed. Some products should be taken before the start of a workout, others before going to bed. Let's figure out how to take amino acids, how to ensure that they bring maximum benefit to your body.
Every athlete is well aware of what sports nutrition is.
How do amino acids work in the body?
Such supplements are taken by athletes who need to quickly restore their strength after a long workout.
Reception of amino acids helps to quickly increase muscle mass. This process progresses much more slowly in the female, here their natural features play an important role.
But, if you choose the right sports nutrition, the effect of increasing muscle mass will happen much faster.
Before you start using these supplements, you need to understand how they affect the body. The basis of this substance helps to create protein cells, which are the most important building blocks of muscle formation. Cell formation occurs after protein breakdown. Sometimes they resort to a chemical synthesis reaction. But, it is better to use the protein option, since chemical exposure can lead to unpredictable consequences.
Before you start using such supplements, you need to understand how they affect the body.
When a person uses protein food correctly, after digesting the powder, protein molecules in the body become small particles. Then the amino acid is extracted. Protein synthesis begins, a little time passes, an increase in muscle tissue begins.
After using the amino acid in tablets obtained by chemical means, the body has the opportunity to do without self-isolation of protein. As a result, the time needed to recover after a hard workout is reduced.
Functional responsibilities of additives, their diversity
Powders and amino acids in tablets are divided into several subgroups:
- "Replaceable"
- "Conditionally replaceable."
Supplements in capsules, you can drink with food. These interchangeable substances in the body are capable of synthesizing themselves in case of special need.
Supplements in capsules, you can drink with food
The human body does not produce essential substances. Therefore, they appear only after taking sports nutrition.
When the need arises, the body produces "conditionally essential amino acids", for which "essential amino acids" are used.
In what form are sports amino acids made?
They are produced in the form:
- Tablets
- Powder
- Capsule
- Liquids.
Amino acids in pills and capsules
Most preferred are liquid substances. With their help, the time for the absorption of positive substances by the body is significantly reduced. However, their cost is much higher than tablet counterparts,
The most popular are sports supplements, consisting of interchangeable or a group of irreplaceable species.
How to take the supplement in capsules and tablets
Their functional impact is interconnected with the corresponding process. You need to drink such substances only taking into account the time of training. Each type has a certain effect on the body and the processes occurring in it.
To determine the time when you need to take the capsules, you need to take into account the state of the body. It is required to understand when the body needs pills. In this regard, experts recommend taking them 15 minutes before eating. You can take the supplement directly with meals. For greater effect, capsules or tablets are taken after the end of the training process or before going to bed.
You need to drink such substances only taking into account the time of training.
How to take the powder supplement
The body of each person can be called an individual system, so the daily intake of the powder is determined specifically for a particular athlete. The most popular scheme is to take a supplement in the amount of 30 grams. Moreover, the reception is divided into three doses.
For a quick effect, the selected powder is taken after training, after about half an hour.
Powder supplements are taken in liquid form. They can be diluted in water, any juice or milk. Reception is carried out orally.
Note that such a schedule leads to the maximum positive result after taking the supplement.
After heavy loads, the athlete's body reacts by opening a "protein window". His presence must be taken advantage of. Powder supplements are fully absorbed when taken 20 minutes before a meal or 30 minutes after a meal.
Powders can be drunk before going to bed or in the morning, for example, sitting down to have breakfast.
Powders can be drunk before bedtime or in the morning, for example, sitting down for breakfast
Amino acids during and after training
When physical activity takes place, the consumption of amino acids increases greatly. Therefore, to replenish the lack of nutrients during the training process, it is necessary to take special formulations.
After a workout, it takes approximately 20 minutes for an athlete's body to absorb the most nutrients. If you take supplements at this time, the muscles will receive a quick recharge, the body will replenish protein compounds.
Known "conditionally essential amino acids":
- Arginine. Its correct dosage after exercise performs a liver cleanse. Helps in the rapid increase in muscle mass
- Histidine. Accelerates the production of blood cells, increases muscle mass
- Tyrosine. After training relieves fatigue, fights stress
- Cystine. If an injury was caused during a workout, the supplement will help reduce inflammation.
Amino acid L Arginine
"Essential Amino Acids":
- Asparagine. Proper intake improves immune function
- Alanine. Keeps track of blood sugar
- Glutamine. Improves memory after taking
- Glycine. The absence of this substance leads to a breakdown
- Proline. Essential for long workouts. Helps form connective tissues
- Serene. Used during training to support the nervous system.
- Citrulline. Removes ammonia
- Taurine. Monitors the body's nervous system
- Cysteine. Accelerates hair growth, helps to cleanse the body
- Ornithine. Reduces the time it takes for fat to break down.
Amino acid L Cysteine
Where to buy amino acids
Many sports nutrition stores sell a huge variety of different amino acids. Of course, such shops should be trusted. But amino acids are produced mainly abroad and the price we have for them is very high. It is much cheaper to order amino acids on an American site, where prices are much cheaper, there are always promotions, and through our link you are guaranteed to receive an additional 5% discount. Therefore, if you have already decided which amino acids are best for you, then any of these amino acids can be found on iherb at this link.
Also, if you liked the amino acids that are listed in the article, you can simply click on the desired link and immediately get to iherb.
How to use supplements correctly
After any, even the simplest workout, the consumption of the substance can be 80%. Therefore, it is very important to choose the right sports supplement for the speedy recovery of muscle function after a long workout.
To achieve the maximum positive result, you must follow a few simple rules.
Each item has instructions on the packaging. About 5 grams are taken before training, and exactly as much after training. The dosage may vary, it all depends on the complexity of the training process. Taking essential amino acids when your workout is over will help increase your performance.
Before taking amino acids, you should always consult a specialist. It is better to take amino acids only in the dosage that is printed on the package.
In order to lose weight, you need to reduce the time of admission. It is better to drink in the morning before the start of the workout, and after it is completed.
If your goal is to gain muscle mass, then you should reduce the intake.
Surprising is the fact that amino acids are allowed to be taken together with other sports nutrition. But at the same time, we must not forget that the simultaneous intake of various types of amino acids is not always possible.
The combination of amino acids and energy bars or protein gives a bad effect. This will lead to a decrease in the digestibility of amino acids.
negative effect
Most of the reviews of those who use amino acids are always positive, however, only when they are properly taken.
Proper use of sports supplements accelerates the growth of muscle tissue, improves strength characteristics.
Proper use of sports supplements accelerates the growth of muscle tissue, improves strength characteristics
It is very rare to encounter side effects, of course, if the selected sports supplements are taken incorrectly. When an athlete is diagnosed with liver disease or inflammation of the kidneys, it is necessary to consult a medical institution.
The function of the kidneys is to remove unnecessary, waste proteins from the body. When the kidneys are affected by the disease, taking various sports drugs can cause an unforeseen effect.
Sports nutrition should be used with great care. It is necessary to constantly monitor how the body reacts to amino acids, if a negative reaction appears, you should immediately stop taking them and see a doctor.
It is important not only to buy a supplement, but also to know how to take amino acids to get the maximum benefit from it. Often, it is from improper intake that athletes either significantly reduce the benefits of a particular complex, or even transfer quite expensive and extremely useful supplements. Also, there is often an inability to choose the right daily dosage, from which athletes most often do not receive the right amount of nutrients. In order not to make mistakes and get the maximum benefit from the amino acid complex, we will consider in more detail the basic rules, features and misconceptions that relate to the use of the supplement.
The role of amino acids in life and sports
Amino acid complexes are very popular among athletes, although their intake is important for people of any age. Any muscle cells are almost entirely composed of amino acids, so it is impossible to overestimate their benefits. Sports supplements allow you to get a number of extremely beneficial effects, such as:
- Acceleration of protein synthesis;
- Decreased catabolic processes;
- Fat burning;
- They serve as a source of energy.
If we talk about the amino acids themselves, then their main advantage over protein is faster absorption. While protein in the body is forced to break down into amino acids, which takes a certain amount of time, taking amino acids directly allows for almost instantaneous absorption. This is very true both in the morning intake, and during or after training. Also, do not forget about the benefits of BCAAs - three branched chain amino acids that can improve muscle gain, burn fat, reduce catabolism and speed up recovery processes.
It's time to consider how to take amino acids and in what quantity. If the application rules themselves should not raise many questions, since most often they are indicated directly on the packaging, then everything is completely wrong with the quantity. Some surveys have shown that many athletes simply do not get the right amount of amino acids, while there were those who consumed much more than they needed, as a result of which they simply transferred the most valuable product.
It is also important to clarify that men and women require different amounts of amino acids, in addition, factors such as body weight, training intensity, diet, etc. should be taken into account. Amino acid dosages also depend on the training cycle. For example, the required amount during drying is significantly higher than during the bulking period.
If we talk about dosages, then a single serving for men and women in any training period should not be less than 5g. For girls, the minimum intake should be 5-10g. from three times a day. For men - from 10 grams and above 3-4 times a day. In case of drying, the number of doses per day is increased by one. On average, the minimum value for women is 20 grams per day, for men - 30 grams per day. It is also important to remember that amino acids should never be taken with protein, because the effectiveness of both supplements will be significantly reduced.
How to take amino acids in tablets?
If everything is clear with the powder, then the question of how to take amino acids in tablets is more complicated. The tablet form cannot be called the most effective, it rather acts as a universal form. Despite the fact that it is one of the most stable, the main disadvantage is a longer absorption rate. It is best to take the tablets with water, juice or any drink (except carbonated).
It is also worth paying attention to the size of the tablets. Some manufacturers may make them quite large, which can be uncomfortable to take.
The dosage remains the same - from 20 g for girls and from 30 g per day for men. To correctly calculate the number of grams, you need to look at how many grams of amino acids per serving (most often, this is 2-4 tablets) and calculate the number of tablets per day you need.
Rules for taking in capsule form
The earliest amino acid supplements in capsules were made by Optimum Nutrition, although today many elite laboratories also produce the supplement in this form. The amino acids themselves are in a gelatinous shell, which is quickly digested, entering the gastrointestinal tract. It is often possible to meet the opinion that it is the capsules that are the best option, retaining all the advantages of the tablet form, but at the same time having a better absorption rate. But in fact, capsules can be absorbed even longer than tablets - it all depends on the manufacturer.
The rules for taking the capsule form are exactly the same as for tablets.
How to drink amino acids in liquid form?
The liquid form is one of the newest and most modern and in theory can provide the fastest absorption, but it is worth noting that such amino acids also have a number of disadvantages. First of all, you need to consider that the liquid form is less stable than capsules and tablets, in addition, it is much more demanding on the production method. Also, the composition of liquid amino acids sometimes changes, so it is important to look at the amount of substances in a particular supplement. However, well-known brands do not allow such gaffes and marketing tricks.
As for the intake, liquid amino acids are best dissolved in any liquid (water, juice). A huge plus of this form is that they can be mixed with the water that you take with you to the gym, and gradually drink throughout the entire workout.
Attention!!! If you are consuming multiple forms of amino acids, such as powdered in the morning and evening, and liquid during training, then keep the dosage rules in mind, taking into account the number of grams in each form of supplement you take.
How and when to drink amino acids - intake schedule
We figured out the dosages and forms, so it's time to pay attention to the most important question - when do you need to take amino acids. Let's start with the morning intake - it is one of the most important for both men and women, regardless of the training cycle. After sleep, there is an increase in catabolism, therefore, in order to preserve muscle mass and prevent its destruction, the rate of assimilation of the supplement is very important.
The most important time to take is always training. Moreover, you need to take amino acids both before and after it, and during it. If you are training in a mass-gaining cycle, then you can limit yourself to taking it after a workout, but when drying, it is best to mix the supplement with water and drink throughout the workout. Also, during drying or losing weight, you need to consume amino acids at least 2 additional times throughout the day. The best time is between meals. This is necessary to prevent catabolism and speed up recovery. In some cases, you may need to take at night, although most often you can get by with casein.
Optimal time of admission: on training days - morning, before, during, after training, at bedtime; on rest days - in the morning, 2 times between meals, at bedtime.
It is quite obvious that all the amino acids with the postscript "necessary" are the most important, since they are not produced in the body. This requires their constant intake with food. That is why such substances will always be a priority. Among the most useful are:
- Leucine;
- Isoleucine;
- Valine;
- Lysine;
- Threonine;
- Arginine.
However, although glutamine is not included in the list of essential amino acids, it is also extremely important. Muscles are approximately 60-65% glutamine, so its effectiveness is beyond doubt.
In general, it is always worth studying the composition of the amino acid complex and looking for the presence of those components that are the most important. Some manufacturers are frankly cunning, adding large amounts of less useful amino acids (for example, glycine) in large quantities to increase the overall performance of the complex. Also, do not forget about BCAA, which is the most essential amino acid supplement in sports. Often you can find complexes with Leucine, Isoleucine and Valine, to which the most important and valuable amino acids are added. Such additives are of the highest quality and are almost always included in the top ratings.
Three types: conditionally replaceable, irreplaceable, replaceable. Non-essential amino acids are supplied to the body with food and can be synthesized in it. Essential amino acids must be supplied to the body from outside. Conditionally essential amino acids can be synthesized by the body from essential amino acids if necessary.
Functions that amino acids perform. Essential: Valine is one of the most important components of tissues. It improves muscle coordination. Take at the rate of 10 mg per 1 kg of weight. Leucine - activates the immune system. Dose: 10 milligrams per kilogram of body weight. Phenylalanine - promotes the synthesis of collagen and norepinerphin - a substance that transmits nerve signals to the brain. Dose: 1 to 3 grams per day before meals. Phenylalanine - promotes the synthesis of collagen and norepinerphin - a substance that transmits nerve signals to the brain. Dose: 1 to 3 grams per day before meals. Lysine - contributes to a more complete absorption of oxygen by tissue cells. Dose: 14 milligrams/kg body weight per day. Methionine - affects the regeneration of liver and kidney tissues. Dose: 500mg to 1500mg per day 40-60 minutes before meals. Threonine - necessary for complete cleansing of the liver. Dose: 0.25g 2 times a day before meals. Tryptophan - helps to produce serotonin, improves sleep, appetite, reduces pain threshold and fatigue, etc. Dose: 3.5 mg / kg of body weight.
Partially replaceable: Arginine - necessary for liver detoxification, required for muscle growth. Dose: 115mg/kg body weight per day. Histidine - helps to synthesize white blood cells and blood. Dose: 150mg*3 times a day before meals. Tyrosine - helps the thyroid gland. Dose: 2g. in a cup of coffee 2 times a day 45 minutes before meals. Cystine - removes inflammation and synthesizes collagen. Dose: according to the instructions, the capsules are washed down with a glass of water.
Non-essential amino acids: Alanine - controls blood sugar levels, when extracted from the muscles of the body. Dose: 0.04 g/kg body weight per day. Asparagine - normalizes the immune system. One teaspoon before and. Glutamine - gives the body. Activates memory and attention. Dose: 2-4 grams per day. Glycine - synthesizes creatine. With its deficiency, there is a decline in strength. Dose: 3-4 per day. Put under the tongue until completely absorbed. Serine - stabilizes the functions of the nervous system and produces cellular energy. Dose: no more than 300 mg per day. Course 3 months. Citrulline - promotes withdrawal. The minimum dose is 6 gr. per day. The course is not more than 2 months. Taurine - the nervous system. Dose: 1-2 capsules 2 to 3 times a day. Cysteine - improves hair growth and reduces detoxification of the body. Dose: 1-2 gr. per day. Divide into 4 doses. Ornithine - promotes active metabolism and rapid breakdown of fats. Dose: 5 to 15 gr. per day.