In recent years, the use of amino acids has become widespread among fitness enthusiasts, as it is a supplement that allows us to improve the performance of our daily training. Many athletes resort daily to different types of supplements to compensate for certain deficiencies, with the aim of increasing and improving the development of their muscles, but in which cases is it advisable? How and when should they be taken?
During exercise, our body first uses carbohydrates and fats, as they are the main sources of energy in high and low intensity activities. When these sources are depleted, the body can begin to use other substances as an emergency resource, such as, for example, some types of amino acids. That is why, depending on the energy expenditure, an extra supplementation rich in amino acids is recommended.
As a complement, amino acids fulfill a series of physiological functions, among which the following stand out:
- They regulate our immune system: After a sports activity involving medium-high intensity, our body is more weakened. Amino acids significantly counteract this effect.
- They reduce fatigue and facilitate recovery during exercise: When activity is prolonged they reduce fatigue and can act as a source of energy, thus aiding muscle contraction.
- They prevent muscle catabolism or muscle loss: Sometimes, excessive training can cause our organism to take energy from our own muscle mass. It can also happen that we are eating an incorrect diet that does not cover the energy needs of the physical activity carried out and that, as a consequence, we end up losing muscle. Amino acids act as a compensatory agent. They prevent catabolism, while helping muscle growth and development.
When and how to take them
As followers of the fitness world, we often wonder when is the best time to take amino acids, what is the right dose for us and for how long we should take them.
We should consider taking this supplement when we go to the gym regularly and perform activities of medium-high intensity, we start to feel a prolonged wear and tear, with slower recovery periods.
It is advisable to take it in two doses, half an hour before training and after training, without exceeding 30 minutes. In this way, we will help our body to have an extra supply of energy while we perform the routine and, afterwards, we will be able to slow down muscle degradation and facilitate muscle recovery and growth.
Amino acids can be taken for long periods of time, as long as we ingest liquids in a constant way so that residues are not deposited in the kidneys. However, it is recommended to take rest periods between two weeks and one month. In any case, it is always advisable that a professional advises the supply and explains which type of amino acids are the most indicated.
Amino acids must always be understood as a complement to the regular diet and should never be substitutes for any food. Moreover, a rich and balanced diet is fundamental and basic for any physical activity.
If you need more information, Holland and Barrett will be happy to guide you and answer your questions. Because your well-being is our goal.
Likewise, as we always say, to ensure the success of your diet without putting your health at risk, it is advisable to consult a specialist.