|
» »
What are amino acids for and how to take them
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
Amino acids are the building blocks of proteins. Therefore, their mechanism of action is similar to that of protein. In other words, amino acids are necessary for muscle structure recovery and for increasing muscle volume. Now, let's go into more detail. Modern food is quite low in protein. And, therefore, it is also low in amino acids. If you regularly train in a strength regimen, your need for amino acids can increase several times. Clearly, you cannot consume several times more food. There are no amino acids that are unnecessary for our bodies. Each amino acid serves a multitude of functions. Therefore, almost all amino acid complexes include the full range. We are currently discussing amino acid complexes, not BCAAs, which consist of only three amino acids (isoleucine, leucine, and valine). Typically, these complexes focus more on essential amino acids. That is, those that cannot be synthesized by the body or are produced in very limited amounts. However, each manufacturer and product has different percentages of amino acids relative to each other. It is impossible to determine which ratio is best for you (which amino acids you might be lacking) without experimentation. Even then, personal feelings are quite subjective. In general, amino acids can be taken during both the mass gain phase and the "cutting phase." In the first case, you are growing muscles due to amino acid intake. In the second, you simply prevent muscle breakdown by supplying them with building blocks. Therefore, regardless of your training goals, taking amino acids will not be excessive. How to Take Amino Acids1. If you are taking protein, I don’t see the need for additional amino acid intake. After all, amino acids are essentially broken-down protein. 2. Daily dosage should correspond to body weight. If you weigh up to 60 kg, take about 10 – 14 grams of amino acids per day. If 60 – 80 kg, then 14 – 16 grams. If 80 – 100 kg, then 16 – 20 grams. If over 100 kg, then 20 – 30 grams of amino acids per day. I want to emphasize that this should be the weight of the amino acids themselves, not the weight of the product. This is because amino acid content rarely reaches 100%. I remind you that complex amino acids are produced from protein, which at the highest level of purity has no more than 95% amino acids. 3. It’s better to divide the daily dose into 2 intakes. It is preferable to take them in the morning and after training (or in the evening if there is no training). This means you should take them every day. Some also take them before bed, supposedly to prevent muscle breakdown during sleep. However, I personally believe that night muscle breakdown or preservation does not depend on night amino acid intake but on the total protein intake over the day. Amino acids are mainly available in three forms: powder, tablets/capsules, and liquid amino acids. Liquid amino acids are the most expensive, as their amino acid content usually does not exceed 50%. There is a lot of debate about which form is better absorbed. I personally believe there is no difference. Take whichever form is convenient for you. I find it convenient to take them in capsules or tablets. At the end of the article, I want to suggest some good and proven options based on price and quality:
SIMILAR ARTICLES
COMMENTS |