If you train regularly, you probably pay more attention to nutrition to maximize the results of the training program. And if your goal is muscle growth, you probably put a special focus on the amount of protein you consume. Amino acids are a key supplement to any bodybuilder's diet. They stimulate muscle growth, strength, energy and help to eliminate excess fat, but what are they and when to take amino acids for bodybuilding?
What are the amino acids?
Amino acids are the main component of the proteins.
Of these, 9 are essential, which means that the body can not function without them and can not synthesize them by its own. These 9 essential amino acids must be taken from foods or amino acids supplements.
Of all, BCAA, or branched chain amino acids, accounts for 33% of the muscle.
What are branched chain amino acids?
BCAA supplements contain leucine, isoleucine and valine, amino acids that the body can not synthesize on its own.
Also, what makes them unique and effective is that they are not metabolized in the liver, but in muscle tissues.
This means that the muscles can use these amino acids as fuel immediately, turning them into energy.
Leucine has the greatest impact on protein synthesis - like other branched-chain amino acids, leucine is metabolized in the muscle and its administration can increase energy, force and stimulate muscle growth.
Isoleucine plays an important role in stabilizing blood sugar and nitrogen levels and it also supports muscles recovery after intense training.
Valine is an essential amino acid for the functioning of the nervous system, regulates the immune system and supports muscular regeneration. When associated with leucine, it supports muscle growth and increases strength and energy
When to take amino acids for bodybuilding?
For strength and energy, BCAA is administered 30 minutes before training and 30 minutes after, so as to keep the level of cortisol low during exercise in order to support muscle growth.
Also, to prevent exhaustion, they can also be administered during training.
Additionally, BCAA can also be taken before bedtime to inhibit the occurrence of the muscular catabolism that may appear during nighttime sleep.
To enjoy all the benefits of this supplement, it is essential that amino acids be administered correctly in quantities of 5-10 grams per dose.
It is not recommended to take amino acids for more than 6 months. Administration over a longer period can affect coordination and may lead to exhaustion.
Besides BCAA, other amino acids must be taken on an empty stomach for the best results. This means you have to let go two hours after eating a meal containing protein foods.
The reason why many amino acids (not all) work effectively on an empty stomach is that the amino acids taken shortly after eating foods rich in proteins will compete with the protein in the food to get into the cell's receptors.
Amino acids that work on the empty stomach are:
There are, however, amino acids that keep their beneficial effects even if they are combined with protein from normal meals. Their abundance in the blood will make them do their normal work.
Amino acids that work after a meal are:
l BCAA (leucine, isoleucine and valine)
Reasons to take BCAA.
l Increase energy level – During intensive and long-term workouts, the body will consume a large amount of BCAA in the muscles. For top-notch training, you need energy, so BCAA supplements are ideal. They will help prevent fatigue during training and accelerate muscle recovery.
l Enhance immunity – BCAA supports the immune system. Every time you train with weights lifting, you overload the body. If the immune system does not work properly, muscle recovery will be poor and the risk of illness will increase considerably.
l BCAA supports fat burning – Studies have shown that a diet based on a large amount of BCAA supports fat burning and muscle development.
l Increase muscular mass
l BCAA contributes to increasing muscle mass by stimulating protein synthesis due to leucine, especially when given after training – Increased protein synthesis increases muscle growth even in the absence of weight training by increasing its own production of anabolic hormones, namely testosterone, growth hormone, and insulin.
Moreover, researchers believe that leucine is the catalyst responsible for eliminating excess fat but only with other amino acids.
Isoleucine, for example, increases glucose tolerance, while leucine increases fat oxidation and provides enough energy to carry out intense and long-lasting workouts.
These factors, together with a balanced diet and a training program, facilitate weight loss.
Some study studies have shown that BCAA supplements also help in the loss of visceral fat, located deep within the body, under subcutaneous fat, sometimes very resistant to diets and quite difficult to dispose of.
Amino acids can be considered the main elements of which muscles are built. Amino acids are precursors for proteins.
All physiological processes related to physical activity (energy reactions, recovery, gains in strength and muscle mass, weight loss, cerebral activity) involve the existence and function of amino acids. So their importance can not be denied and when to take amino acids for bodybuilding is also important to help them do their job.