Amino Acids

Why choose Amino Acids?

• Help decrease protein breakdown during intense exercise
• Can be used directly as fuel particularly when glycogen stores are depleted
• Helps preserve lean muscle during low carb dieting
• Supports muscle building
• Reduces fatigue
• Available in a variety for formats including pills, tablets, powders, liquids

Essential for results

As amino acids make up the structure of protein they are essential if you want to get the results in terms of building lean muscle, preventing catabolism and better post-workout recovery.

Some amino acid supplements contain all 20 including 12 non essential amino acids that are made in the body as well as 8 essential amino acids which must come from the diet.

If you don’t like the taste of protein shakes or prefer to deliver amino acids in their purest form to working muscles then this type of supplement makes an easy and convenient form that you can transport anywhere and don’t have to rely on having a blender or shaker cup to hand.

Branched Chain Amino Acids (BCAA’s)

The most popular amino acid supplement is the Branched Chain Amino Acids (BCAAs) which consist of 3 amino acids – valine, leucine and isoleucine. These 3 amino acids make up 1/3 of muscle proteins so you can see why they are so important for muscle growth & recovery. 

BCAAs are used as a fuel source when muscle glycogen is depleted which is why many athletes choose to supplement with them on their own; rather than in a complete amino acid formula. Taking BCAAs can help prevent muscle catabolism as it’ll be the preferred fuel source rather than breaking down muscle tissue.

For this reason, BCAAs can also promote faster recovery from workouts. BCAAs are found in most protein powders or MRPs but if you’re going through a period of intense training then adding one of these products to your supplement regime may be advisable.

BCAAs may also prevent muscle loss whilst going through period of dieting, especially low carbohydrate nutrition plans where glycogen is already depleted.

Glutamine

Glutamine is another amino acid and is often taken on its own due to its ability to boost the immune system and preserve lean muscle tissue.

Supplementing with Glutamine, in addition to a protein supplement, may help you recover more quickly from workouts, reduce muscle soreness and reduce your risk of illness; which is always a worry when you’re training for an important event.

What types or different forms are there?

Some amino acid supplement contains all 20 amino acids, whereas some individuals prefer to take individual amino acids for their own unique benefits. Here’s a rundown of the main contenders:

Branched Chain Amino Acids – BCAA's can be used as fuel directly by the muscles so have a protein sparing effect. This will help you recover more quickly between workouts, helps to prevent muscle breakdown and muscle soreness.

Glutamine – When you train hard, your body’s level of glutamine falls so this can weaken your immune system. Supplementing with Glutamine builds up your immunity so you’re less susceptible to colds and infection. Glutamine can also preserve lean muscle mass and can reduce the effects of cortisol which is increased after intense workouts.

Amino Acid Blends – These make a change from protein shakes or bars and are ideal for travel or when you don’t have access to a blender or shaker cup. These supplements typically contain all 20 amino acids, delivering the building blocks of protein to your muscles in their purest form.  A good choice for dieters who want to reduce caloric intake but want to preserve lean muscle tissue whilst burning bodyfat.

Who should us Amino Acid supplements?

Amino Acid supplements are ideal for

• Strength and power athletes
• Athletes looking to lose bodyfat; particularly BCAAs when low carb dieting
• Active people looking to manage their weight
• Intense training individuals
• Vegans and Vegetarians
• Endurance athletes to prevent muscle loss

Individuals involved in anaerobic sports, such as sprinting and weight training, seem to benefit most from higher amino acid intake however they can also prevent muscle breakdown in endurance athletes too as amino acids are oxidised as energy during long duration exercise.

Situations for Use…

Amino acids increase your protein intake which is needed in higher amounts when you follow an exercise regime. Whether you’re a long distance runner or cyclist, an avid weightlifter or just trying to lose weight; you’ll need to increase protein intake and amino acids are the simplest way to do this.

Post Workout – Amino Acids are ideally used post workout, especially following an intense workout, so aid with muscle recovery. Taken within an hour of working out the will be more quickly absorbed into muscle cells reducing the risk of DOMS (delayed onset muscle soreness) and promote faster recovery which will improve your results as you’ll be ready to train intensely again in a shorter period.  

Prior to Workout – Having an amino acid supplement 45 minutes prior to a workout ‘tops up’ the amino acid pool so you’re less likely to use amino acids as a source of energy when glycogen is depleted meaning less chance of muscle loss.  This is particularly true of BCAAs which may be used as a fuel source, especially if you’ve reduced carbs leading up to your workout.  

Prior to bed – Taking aminos before bed is ideal for non-training days or just to further top up your amino acid stores so you’re less likely to experience muscle catabolism; especially if on a reduced calorie diet.

When is the best time to take an aminosupplement?

• 45 minutes before a workout
• After a workout
• Before bed

Many athletes find that dividing their amino acid supplementation between these 3 recommended times works best. So work out your daily intake and divide into three and then take a dosage pre workout, post workout and before bed. On non-workout days just split evenly into three dosages during the day.

What’s the ideal dosage?

Table 1: Estimated protein requirements for athletes

(a) Exercising approximately four to five times per week for 45-60 min
(b) Exercising four to five times per week for 30 min at <55% VO_2peak

Source: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, 2006

The recommended dosage for sedentary, healthy adults is 0.8 grams of protein per kg of body mass however this is to cover basic daily needs for protein intake.

Strength athletes, individuals going through periods of heavy training or individuals trying to gain mass should increase this amount to approximately 2 grams of protein per kg of body mass.

Glutamine is usually recommended in doses of 5-10 grams per day depending how often you work out and how intensely. Some experts recommend taking 100mg per kg of body weight. 

BCAAs should be taken in doses of 6-15g depending on your training schedule and bodyweight.

Are there any side effects or concerns 

If you don’t consume sufficient protein or take amino acids on a regular continual basis, muscle can be broken down and this can affect your sports performance, reduce strength and basically halt your progress.  

Alternatively, if you suffer from kidney problems, it’s not advisable to ingest excess quantities of protein (300g per day). Recent research has shown that individuals without prior kidney problems showed no renal stress and higher protein intakes are well tolerated.

So, within reason, higher protein intake appears to have no negative consequences.

Are amino acid supplements legal?

Yes, amino acid supplements are legal.