Until recently, sports and gym supplements were limited to proteins, amino acids, and vitamins. With the advent of creatine and glutamine, all kinds of food supplements have been poured into the food supplement market. Integrators have evolved.
The same amino acids, available on the market, are now present in various formulations, some of which feature a modern design. With this mini-guide, we will help you understand which ones to hire.
How to choose amino acids? By type
The primary types of amino acids available on the market are branched-chain amino acids (BCAAs) and complex amino acids. The former consists of three of the nine essential amino acids, more precisely Leucine, Isoleucine, and Valine. The relationship between the three indicates the type.
Complex amino acids are also assimilated with food because they are not produced by the body, are not metabolized by the liver, but are absorbed by the small intestine and then directly absorbed by the muscle tissue. All amino acids have energy and repair functions for damaged muscle tissue.
Every exercise in the gym hypertrophies the muscles that are repaired, causing them to grow in volume and strength.
How to choose BCAA branched amino acids?
The branched-chain amino acids, as previously mentioned, are represented by 3 of the 9 branched-chain amino acids: leucine, isoleucine, and valine. Their name derives from their branching molecular structure, which represents 35% of the essential amino acids found in muscle proteins.
They are not synthesized by our bodies and are obtained through foods such as meat, dairy products, eggs, as well as legumes and cereals. They are the only amino acids metabolized exclusively by skeletal muscles; this is the reason for their importance in sports, even among non-competitive individuals.
The ratio between Leucine, Isoleucine, and Valine is usually 2:1:1.
You can find this in supplements commonly sold at your favorite health food store or pharmacy. This ratio remained unchanged for years, the only difference being the form in which the active ingredients were taken. Typically, tablets and capsules are also available in powder form, often in various flavors, which can be dissolved in water and sipped before or after training.
The most recent studies have shown the greater efficacy of branched amino acids with a 6:1:1 and 8:1:1 ratio, especially in the most demanding sports or in bodybuilding.
The branched amino acids improve strength and muscle recovery. The latest studies indicate that it is helpful for the proper functioning of the brain and reactivity.
When to take branched amino acids?
- Before training, they energize the muscles and prevent the inevitable muscle catabolism.
- During training, they reduce the fearsome tryptophan to increased nervous activity.
- After training, they promote muscle regeneration and physical recovery.
How to choose complex amino acids?
They are composed of about twenty amino acids, among which are the first-mentioned branched amino acids. The difference between powdered proteins and these amino acids does not lie in the composition, but in the enzymatic hydrolysis process that divides them into three forms:
- Free
- Dipeptide
- Tripeptide
These mini-chains of amino acids complete the defective ones and are immediately bioavailable. They are sold in tablets larger than those of BCAA and are often available in flavored powders to be dissolved in water or in neutral-tasting powders to be dissolved in fruit juices.
They are often found in products such as post-workout supplements, which are taken after training or before bedtime; their help in recovery is frequently indispensable for those who practice high-intensity sports.
Always rely on well-known brands and athletic trainers who are prepared for their recruitment; they are all authentic products that cannot be purchased freely.
