Workouts Coupled with Amino Acid Supplements
Posted: Feb 14, 2017
Exercise enthusiasts know that protein is the building block of muscle and amino acids are the building blocks of protein. Human body uses 21 different amino acids that go on to create all of the different proteins integral to tissue functions. However there are some essential amino acids that cannot be produced within the body and have to be taken through diet. Also, additional supplementation with amino acids prior to workouts can help in improving cardiovascular endurance, muscular strength and general recuperation.
The 8 Essential Amino Acids
The 8 essential amino acids are Valine, Isoleucine, Leucine, Phenylalanine, Threonine, Tryptophan, Methionine, and Lysine. And why do we call them ‘essential’ amino acids? It is not because they are more important than the ones that are produced by the boy naturally but because they should be essentially included in the daily diet as the body does not produce them.
Options for Amino Acid Supplements
There are many options for these supplements and some of them can also be taken before a workout. You can get your intake of these building blocks of proteins from whole foods such as beans or dairy products. Whey and casein protein powders too are sources of amino acids. There are certain products that have an added profile of amino acids over and above the protein.
Taking food in some form is recommended before a workout session but if you prefer to work in a fasted state in your gym, you can get your intake of essential amino acids from specially made pre-workout mixes. There are pre-workout drinks that contain very few calories – about 20 calories or less – and they normally don’t even have protein. Their constituents are caffeine, electrolytes and some essential + nonessential amino acids. The combination of these pre-workout mixes is made to boost energy, alertness and overall strength for hard core workouts.
Branched-chain Amino Acids
The branched chain amino acids (BCAAs) are important to be included in daily supplement regimen. These help both endurance and strength athletes. BCAAs can decrease protein breakdown and also improve protein synthesis which leads to better recovery time and enhanced strength gains. The three Branched Chain Amino Acids are Leucine, Isoleucine and Valine. The remaining amino acids that include glutamine, citrulline, carnitine and alanine also help during exercise with regards to muscle repair, endurance and perceived fatigue.
Amino Acid Timing
As per a research in 2005 by Mark Dodson from University of California-Los Angeles, amino acid supplementation stimulates muscle synthesis if taken just before exercise. If you provide BCAAs and other amino acids to your body prior to resistance training or an endurance exercise, it will help you to stay in an anabolic state. This means that your muscles will continue to grow instead of breaking down. Thanks to the supplementation, your body gets flooded by these compounds so they can be used easily for muscle repair during exercise. This also leads to less of delayed-onset muscle soreness that in turn allows you to go back to the gym sooner and with less of ache or uneasiness.
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