Even the most intense workouts will not be as productive if they are not supplemented with amino acids and in strict accordance with the recommended norms. In our article, we understand how to properly take amino acids in different forms of release: capsules, granules, and powder.
Amino acids for muscle building and weight loss
Why exactly? Amino acids are chemical compounds used by the human body as a building block for protein. As you may remember from past articles, protein or protein plays an active part in losing weight and gaining muscle mass.
The following types of amino acids are distinguished:
Replaceable: produced by the body on its own, can be replenished with supplements. This type includes alanine, aspartic acid, cysteine, glutamine, glycine, ornithine, proline, serine, and taurine.
Essential: They enter the body only with food or supplements. This group includes leucine, isoleucine, valine (BCAA group), histidine, lysine, methionine, phenylalanine, threonine, and tryptophan.
Conditionally or partially replaceable: they are synthesized from essential acids but can also be produced in the body in small quantities with proper nutrition. Among them: are arginine, cysteine, and tyrosine.
As a rule, the goal of intense physical activity can be two final results – losing weight or, vice versa building muscle mass. What role do amino acids play in achieving these goals? Let’s figure it out together.
1. Amino acids for muscle gain
If you are working on muscle growth, then you should add the following amino acids to your diet:
BCAA – produces muscle protein and accelerates the growth of muscle fibres, protects muscles from destruction and improves strength during training;
glutamine – is responsible for saturating the body with the necessary energy and protects the immune system from infections, which is also important for compliance with the training regimen;
creatine – removes lactic acid from the body, allows you to reduce the level of muscle fat (draw relief), and promotes faster recovery after sports.
2. Amino acids for weight loss
The main task of an athlete when losing excess weight is to actively burn body fat. The following amino acids can help with this:
- Carnitine – is a product of the synthesis of lysine and methionine, prevents the deposition of fat, transforming it into useful energy;
- BCAA – to prevent the destruction of muscle fibres is important not only in case of weight gain but also when losing weight;
- arginine – increases the speed of delivery of all the necessary substances required for fat burning, promotes the active synthesis of growth hormone and restores connective tissues;
- tyrosine – accelerates metabolism and activates the burning of fat;
- Creatine – maintains energy levels for quality workouts.
Do I need to take amino acids?
It was possible to end this section with one single sentence – yes, of course, it is necessary. But we understand that such an answer must be substantiated with weighty arguments.
If you describe the role of amino acids as simply as possible, these are the substances that make up all the proteins in the body. Any protein that enters the body with food is broken down into amino acids during digestion, which is necessary for the operation of all body systems and tissue renewal; therefore, the question of their relevance and importance must be corrected. From this, we can draw a simple conclusion and understand why an athlete needs amino acids since muscle mass, strength, speed, and other characteristics are important in almost any discipline.
The benefits of amino acids include the following beneficial properties:
- help the qualitative growth of muscle tissue;
- promote active fat burning;
- reduce the processes of catabolism;
- improve power characteristics;
- help recovery after the training process.
How to take amino acids correctly
The most important rule for using any sports solgar vm 2000 supplements is the observance of safety norms. Our recommendations will be based on two characteristics – the ultimate goal and the form of release; that is, we will talk about how to take amino acids in powder, tablets (capsules) and liquid form.
1. How to take amino acids for weight loss
To achieve the desired effect of fat-burning workouts, amino acids should be taken 3-4 times a day, and in the morning and at night, it is strictly necessary. The exact dosage should be calculated based on the parameters of the body, the number of workouts, as well as their quality.
In tablets/capsules
- before training, from 3 to 5 tablets are drunk, and after no more than 6;
- no more than 4 tablets are taken between meals;
- take amino acids in tablets 3-5 times/day;
- 20 minutes before a meal before training and 20 minutes after it; if consumed at night, you should drink the supplement at least 30 minutes before bedtime;
- amino acids should not be washed down with juices – prefer water.
Liquid
- the recommended dosage is 3 grams per serving;
- the number of receptions – up to 5 times;
Powder
- taken 15-20 minutes before meals, before sports, after exercise, and before bedtime;
- only water should be used to dilute the powder;
- dosage per serving is 5-10 grams.
2. Taking Amino Acids for Muscle Growth
For those who dream of getting beautiful and high-quality muscles, it is important to remember that amino acids should be drunk before and after training, and during the “drying” period, increase the number of doses, which will suppress the feeling of hunger,
In tablets/capsules
- 20 minutes before meals before training and 20 minutes after;
- drink water or kefir.
- the total dosage per day is not more than 12 pieces;
- take amino acids in tablets at least 4 times;
Liquid
- the recommended dosage is 3-5 grams per serving;
- at least 5 times;
Powder
- taken 15-20 minutes before meals, before sports, after exercise, and before bedtime;
- to dilute the powder, use water, milk or juices;
- dosage per serving is 5-10 grams.
- We draw your attention to the fact that you should pay attention to the instructions the manufacturer places on the package, especially if you doubt that you have chosen the right size for a single serving. Consult with a sports nutrition specialist to avoid possible side effects.