Amino Acids

Amino Acids

What are amino acids?

Amino acids are organic compounds that form the basic building blocks of proteins. There are 20 standard amino acids that differ in structure and chemical properties. Amino acids are important for the proper function of the human body as they are involved in various biochemical processes. They can be divided into two main groups: essential and non-essential amino acids.

Dietary supplements that contain amino acids are often used by athletes and people who engage in physical activity. The most well-known dietary supplements with amino acids include BCAAs and EAAs. However, in the fitness world, amino acids are also used on their own. The most commonly used ones are Taurine, arginine, glutamine, beta alanine or lysine

Amino acids are also present in foods rich in complete proteins (containing all the essential amino acids) include meat, fish, eggs, dairy and soy. Incomplete proteins, which do not contain all essential amino acids, can be combined to ensure adequate amino acid balance.

Overview of amino acids

As mentioned in the introduction, amino acids are divided into two main groups: essential and non-essential amino acids.

• Essential amino acids

These are amino acids that the body cannot synthesize on its own and must be obtained from food. Essential amino acids include valine, leucine, isoleucine, lysine, methionine, phenylalanine, tryptophan and threonine. These amino acids are crucial for growth, tissue regeneration, protein synthesis and other important functions in the body.

• Non-essential amino acids

The body can synthesize non-essential amino acids on its own, so we don't have to get them directly from food. Non-essential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, proline, serine and tyrosine.

Effects of amino acids

Amino acids play an important role in sports and have several effects on the performance and recovery of athletes. Some of the most well-known amino acids in sports nutrition include BCAA (Branched Chain Amino Acids), EAA (Essential Amino Acids), glutamine and/or arginine. Here is an overview of some of their effects:

• BCAA (Branched Chain Amino Acids): BCAA are composed of three amino acids - leucine, isoleucine and valine. They have a key effect on muscle growth, recovery and reduction of muscle catabolism. Taking BCAAs before or during training can help us reduce fatigue and promote faster muscle recovery after training.
• EAAs (Essential Amino Acids): EAAs play an important role in sports and physical activity as they prevent catabolism, improve recovery. During prolonged physical activity, EAAs can help reduce fatigue and improve mental state.
• Glutamine: Glutamine is one of the most important amino acids in the body. It plays a key role in maintaining the immune system and digestive health. During intense training, glutamine levels in the body can drop, which can lead to a weakened immune system. Additional glutamine intake can help reduce the risk of infections, promote tissue regeneration and reduce muscle fatigue.
• Arginine: Arginine is a precursor to nitric oxide (NO), which increases blood flow and dilates blood vessels. This can lead to a better supply of nutrients and oxygen to the muscles, which improves performance and speeds recovery. Arginine is often used as part of supplements to improve physical performance and muscle mass growth.

When treating cold sores, it is advisable to include lysine supplementation, which will definitely help with this ailment. The recommended dose of lysine for these complications is one to two grams and it is recommended not to exceed it. Furthermore, amino acids are used for hair. Most important of all, however, is to know that there are a total of 21 proteinogenic amino acids, and of these, 18 are important for the formation of keratin. And it is keratin that is responsible for the elasticity, strength and overall quality of hair, for example.

Dosage and use of amino acids

The dosage of amino acids during the day in sport depends on several factors such as weight, training goals and individual tolerance. Here's a general approach for you to consider:

• Before training:

It is recommended to take a dose of a larger amount of amino acids before training. This can help increase energy and performance during your workout. Choose a fast-acting amino acid such as BCAA or EAA.

• During your workout:

If your workout lasts longer than an hour, you may consider consuming amino acids during your workout. This can help minimize muscle breakdown and improve recovery. Again, you can use BCAAs or EAAs.

• Post-workout:

After a workout, it is important to supply your body with sufficient amino acids to help muscle recovery and promote growth. Here you can consider consuming slow-acting amino acids or complete proteins such as whey protein.

How to Choose Amino Acids

Choosing amino acids for sports purposes can depend on several factors, such as your specific sport, training goals, individual needs and preferences. Different amino acids can have different effects and benefits for athletes. For example, if you are focusing on building muscle mass, amino acids high in branched chain amino acids (BCAAs) such as leucine, isoleucine and valine may be appropriate for you. If you are focusing on improving endurance, amino acids that support energy metabolism, such as alanine or glutamine, may be appropriate.

There are several types of amino acids, each with a specific role and effect on the body. BCAAs are often used to increase muscle protein synthesis and reduce muscle catabolism. Other important amino acids include L-glutamine, which can support the immune system and recovery, and arginine, which can improve vascular blood flow and performance.

Amino acids are available in tablet, powder, capsule or liquid form. Choose the form that suits you best and is easy to use within your training routine.

Best Amino Acids

Let's now tell you the most popular types of amino acids according to our customer reviews.

• Czech Virus Pure L-Citrulline

The most popular amino acid on our e-shop Bodybuilding.com is the product Czech Virus Pure L-Citrulline. It is 100% pure L-Citrulline, an amino acid that is mainly used among athletes for NO2 production. This product contains Citrulline that is naturally fermented and contains no synthetic forms.

• MaxxWin Beta Alanine

The second most popular product is MaxxWin Beta Alanine. Beta Alanine plays a key role in preventing muscle failure during exercise. Beta Alanine is a precursor to Carnosine, which helps stabilize muscle Ph and thus prevents the formation of lactic acid.

• Amix Arginine Pure Amino Acid

Arginine from Amix Nutrition is also very popular with our customers. AMIX Arginine promotes protein synthesis, helps reduce nitrogen excretion from the body and thus ensures muscle volume growth. L-Arginine is essential in the body for tissue growth.