» »

Lysine: what is it for and how to take it during sports activities

Author: Slauta Alexander - sports nutrition specialist and gym trainer.
2015-08-19

All articles by the author ➤

Our body has a daily need for a certain set of amino acids, some of which can be synthesized by the body (non-essential), while others can only be obtained from food (essential). This article will focus on lysine. You will learn what it is, what functions it performs, and how to take it when engaging in fitness (bodybuilding).

Lysine (L-Lysine) is one of the amino acids that cannot be synthesized in the human body, making it an essential amino acid. Its intake is only possible through food and biologically active supplements (sports nutrition).

Functions of Lysine

Lysine is found in the structure of many proteins, including water-soluble ones (albumins), tissues, antibodies, hormones, and enzymes. Lysine performs a vast array of functions in the body, without which human biological activity is impossible. The most important functions include:

Supports protein synthesis in muscle and connective tissue.
Reduces cholesterol levels with sufficient intake of vitamin C.
Serves as a source for the synthesis of carnitine (a non-essential amino acid), which has a beneficial effect on the heart and improves lipid metabolism (fat oxidation).
Participates in collagen formation (protein). Collagen is a major component of connective tissue and serves as biological glue for cells. It forms teeth, cartilage, and tendons.
Strengthens bones by absorbing calcium from the intestines.
Improves immune system function, as lysine is involved in the production of antibodies (immunoglobulin).

The Role of Lysine in Bodybuilding (Fitness)

The need for lysine and other essential amino acids increases when a person leads an active lifestyle, especially in terms of fitness or bodybuilding (powerlifting). The foundation of fat loss and mass gain is based on protein synthesis, which directly depends on the amount of the amino acid lysine consumed. The need for lysine is particularly high on a high-carbohydrate diet. In sports, lysine serves two strategically important missions: protecting and preserving muscles from physical stress and catabolic processes. It also strengthens the joint-ligament apparatus, which protects athletes from injuries. It should be noted that lysine enhances the effect of arginine, which is very beneficial when you aim for a positive nitrogen balance.

A deficiency of lysine can lead to:

Slowed protein synthesis, leading to increased fatigue, irritability, decreased appetite, and muscle mass loss.
Possible disruption of reproductive function.
An increase in the recovery time after workouts, which may result in overtraining.

Lysine in Food and Sports Supplements

Lysine is found in the following foods: fish, cheese, eggs, legumes, and nuts. For convenience and effectiveness, athletes often take lysine in the form of sports supplements, which helps avoid the need to consume large amounts of food. The following products containing L-Lysine are available in the sports nutrition market:

Dosages and Contraindications

On average, sports nutrition producers recommend taking lysine at a rate of 12 mg per kg of body weight. For example, if you weigh 80 kg, your daily dosage would be 960 mg. In this case, you can comfortably take 1000 mg per day with meals.

Side effects such as gastrointestinal cramps or diarrhea may occur only when taking more than 20 g of lysine at once. If you follow the recommended use, no side effects have been reported.

Taking lysine in the form of sports supplements is essential when engaging in weight training. If you refuse to take this essential amino acid, you risk progressing with a "one step forward, two steps back" pattern. Therefore, include this supplement in your list of dietary supplements.

Personal Fitness Training by the Author of This Article:

Development of online training and nutrition programs;
Weight loss and correction;
Muscle mass gain;
Physical rehabilitation for various conditions (including back issues);
Rehabilitation after injuries;
Contacts: VKontakte, Instagram, YouTube, VIBER: +375291503882