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#Post#: 5434--------------------------------------------------
When to Take Aminos
DIR By: Road2HardCoreIron
Date: September 6, 2024, 7:16 pm
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When to Take Amino Acids and Why You Need Them
When to take amino acids: athletic man drinking from a tumbler
16 Sep When to Take Amino Acids and Why You Need Them
Posted at 02:26h in Blog by Blog
If you’re involved in athletics or bodybuilding, chances are
you’ve probably heard a lot about when to take amino acids.
There’s no doubt that amino acids are critical to help your body
function, especially if you’re looking to optimize your
performance on the field, in the gym, or elsewhere. But when to
take amino acids is a subject of debate. Some swear by taking
them pre-workout while others prefer during or after a workout.
Before you can decide when to take amino acids though, you need
to have a clear understanding of the role they play in your
fitness and wellness goals. Let’s take a closer look at how
amino acids work, why you need them, and what to consider when
taking them.
What Are Amino Acids?
Amino acids are the basic building blocks of protein. Among many
other functions, protein provides the structure for just about
everything in your body, from your cells through to your organs,
bones, muscles, skin, hair, and nails. Your body also needs
protein to provide energy; produce enzymes, neurotransmitters,
and hormones; manage blood glucose; digest your food; and
regulate your immune system. In short, without the amino acids
that make up protein, your body cannot function.
Types of Amino Acids
Amino acids fall broadly into one of two groups — non-essential
and essential amino acids — depending on whether or not your
body can make them. There’s also a subcategory of essential
amino acids called branched-chain amino acids. Here’s a closer
look at all of them.
Non-Essential Amino Acids
Your body can make non-essential amino acids from other amino
acids. The non-essential amino acids are:
Glutamine
Glutamic acid
Arginine
Glycine
Asparagine
Serine
Alanine
Aspartic acid
Proline
Cysteine
Tyrosine
Essential Amino Acids (EEAs)
Essential amino acids are those your body cannot make. Instead,
you need to get them from your food and nutrition, particularly
your protein intake. To access and use the amino acids in
protein, your digestive system breaks down the protein into its
component amino acids then recombines them through a process
known as protein synthesis.
The essential amino acids are:
Valine
Leucine
Isoleucine
Tryptophan
Histidine
Methionine
Lysine
Threonine
Phenylalanine
Branched-Chain Amino Acids (BCAAs)
Three essential amino acids — leucine, isoleucine, and valine —
are known as branched-chain amino acids (BCAAs), due to the
branched side-chain in their molecular structure.
While they have many important functions, these three are
particularly popular with athletes and bodybuilders. According
to The Journal of the International Society of Sports Nutrition
(and many others) the essential amino acids derived from
protein, combined with resistance exercise, are especially
important for muscle protein synthesis.
Branched-chain amino acids are also extremely useful for older
adults who may be losing muscle mass (this is known as
sarcopenia). Sarcopenia has many repercussions including
weakness and an increased risk of breaking bones. Building
muscle can help to counteract this degenerative process.
How Amino Acids Work
Amino acids have an anabolic effect, meaning they help build
muscle (among other things, as we’ve mentioned), especially when
combined with resistance training.
On the other side of the equation, when you exercise, an
opposite, catabolic process happens. Essentially, your body
needs fuel to keep up your energy. If there aren’t energy stores
readily available, your body breaks down muscle to access the
glycogen stored there and you may end up with a negative protein
balance.
You then need recovery time — and plenty of amino acids to help
restore a positive protein balance — to repair and rebuild that
muscle.
However, if you take amino acids, and especially BCAAs, before,
during, and/or after your workout, your body can easily access
the energy it needs without resorting to muscle breakdown.
Amino Acid Supplements
When to take amino acids: person preparing a protein shake,
pills scattered in the background
If you’re reasonably healthy and eat a varied diet of whole
foods, especially high-quality protein, you can probably get
most of the amino acids you need from your daily food intake.
However, your body can’t store amino acids and it can only use
what’s available. Therefore, you need a regular supply to make
sure your body has enough at any given moment.
If you exercise intensely and are looking to improve your
athletic performance, you probably need to boost your daily
amino acid intake. You could (and should) help this process by
eating more complete proteins, which contain all the EAAs. But
because the digestion process takes time, those EAAs won’t be
immediately available for your body to use.
Of course, you can also get amino acids from a protein
supplement, like whey protein powder. But if you really need an
intense boost of amino acids, you might prefer a dedicated amino
acid supplement.
An amino acid dietary supplement helps you quickly get enough
amino acids to fuel your activities, whether that’s an intense
workout or simply maximizing your day — without breaking down
your muscle or adding extra calories.
BCAA Supplements
While amino acid dietary supplements will give you a good mix of
all nine essential amino acids, if you’re specifically focused
on keeping up your energy, building muscle mass, and/or
improving recovery after intense strength or endurance exercise,
a BCAA supplement might be your answer.
In a general protein supplement, like whey protein powder, BCAAs
are bound to other amino acids. But when they’re taken
separately, your body can more quickly digest and absorb them
and then use them for protein synthesis.
Studies show that branched-chain amino acid supplementation can
help to boost energy while reducing fatigue during a long and
intense workout. This is because BCAAs compete with tryptophan
for uptake to the brain, and tryptophan is needed to produce
serotonin, the hormone that makes you feel tired.
BCAAs also help with muscle growth, while decreasing muscle
damage and speeding up muscle recovery, including delayed-onset
muscle soreness (DOMS).
And for older adults, BCAAs have also been shown to increase
muscle protein synthesis, reducing sarcopenia (loss of muscle
mass).
Not surprisingly, BCAA supplements have much higher levels of
BCAAS than you would find in a general protein or even an amino
acid supplement. As leucine is the “star BCAA” when it comes to
muscle building, the ratio of BCAAs most commonly available in
stores is 2:1:1 leucine:isoleucine:valine.
Are Some BCAA Supplements Better Than Others?
While amino acid supplements, and even BCAA supplements, have
been on the market for many years, improvements in technology
mean that those supplements can now be optimized. For example,
Ingredient Optimized ioBCAA has been optimized to deliver
results far superior to those of non-optimized BCAAs and the
scientific research proves it — ioBCAA has been shown to be more
bioavailable than non-optimized BCAA products. Look out for our
partner products, which will soon be coming to the shelves of
your local retail outlet or online store.
When to Take Amino Acids
Clock illustration with a man exercising in the background
As we’ve mentioned, the question of when to take amino acids is
still under discussion. While many sports nutrition experts
recommend taking them at a particular time, either pre-workout,
post-workout, or intra-workout, the evidence is mixed. In fact,
there is support for the theory that the window of time to
maximize their effectiveness is much wider.
More research is needed, but you can probably take amino acids
throughout the day if you prefer. Taking them regularly — rather
than only on days you exercise — may also be important. It’s
worth experimenting to see what works for you.
Amino acid supplements come in a convenient capsule or powder
form, which are easy to mix with other workout supplements, like
creatine or glutamine, into a shake or smoothie, or any meal you
choose.
Bear in mind though that you can’t survive on amino acid
supplements alone. Your body also needs the nutrients you get
from a varied whole-food diet, including protein, carbohydrates,
and fats, with plenty of fresh vegetables and fruit.
Should You Take Amino Acids Supplements Regularly?
When you’re training intensely or looking to build muscle and
then repair it after a workout, your body needs more amino
acids. When to take amino acids may be debatable, but if you
take a high-quality amino acid supplement on a regular basis, it
can help to support your body, without adding any extra
calories. Give your body that extra boost and watch your
performance soar!
#Post#: 5435--------------------------------------------------
Re: When to Take Aminos
DIR By: jipped genes
Date: September 7, 2024, 7:52 am
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One thing I never understood was amino acid supps. Whey has a
complete amino profile essential and non essential. Why not just
do a scoop of isolate? Yeah there are more calories in whey but
I already have it. So please help me understand why I should
take aminos?
#Post#: 5436--------------------------------------------------
Re: When to Take Aminos
DIR By: Road2HardCoreIron
Date: September 7, 2024, 8:18 am
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I can tell you why I use them. Due to muscle breakdown.
Througout the day. BCAA are very important. If you are not
competing. I can't answer for you. I know I need to stay
hydrated by sipping water throughout the day and adding branched
chain amino acids. Liquid or capsule without extra carbs or
calories from drinks or shakes. I guess you would not notice or
matter to you. Those seriouly in the game. Have a protein,
carb and fat daily limit. Depending the season. We count our
food intake. So very good Idea to stay hydrated and pop BCAA
within a given time each day. No one wants to walk around flat.
That works for you but not those seriouly in the game.
I'm sure you're not looking to put on quality muscle. You're
just maintain life.
#Post#: 5439--------------------------------------------------
Re: When to Take Aminos
DIR By: jipped genes
Date: September 8, 2024, 9:11 am
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--- Quote from: Big Chicken link ---
>
> I can tell you why I use them. Due to muscle breakdown.
Througout the day. BCAA are very important. If you are not
competing. I can't answer for you. I know I need to stay
hydrated by sipping water throughout the day and adding branched
chain amino acids. Liquid or capsule without extra carbs or
calories from drinks or shakes. I guess you would not notice or
matter to you. Those seriouly in the game. Have a protein,
carb and fat daily limit. Depending the season. We count our
food intake. So very good Idea to stay hydrated and pop BCAA
within a given time each day. No one wants to walk around flat.
That works for you but not those seriouly in the game.
>
> I'm sure you're not looking to put on quality muscle. You're
just maintain life.
>
--- End Quote ---
Good answer bro. I mean I like muscle but not too much. A body
builder will not be good at boxing or jiu Jitsu. They are
totally different sports. I have chosen martial arts. I may get
some BCAAs and take them between meals and preworkout just to
see if they help performance. I was never gonna be a BB or power
lifter as much as I tried back in the 90s and early 2000s. My
frame is very thin and long. I am built for endurance, not
power. But I have embraced that and still love and respect power
lifting and BB.
#Post#: 5440--------------------------------------------------
Re: When to Take Aminos
DIR By: Road2HardCoreIron
Date: September 8, 2024, 9:35 am
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Yea, I'm sure will help deeding the body for daily breakdowns
and repairs. Let me know what you think. You may not notices
much? But it will be aiding repairs from muscle break downs
#Post#: 5453--------------------------------------------------
Re: When to Take Aminos
DIR By: jipped genes
Date: September 10, 2024, 6:11 pm
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Bro I just did leg day. I am walking like a new born girraffe.
Does it help with DOMS?
#Post#: 5454--------------------------------------------------
Re: When to Take Aminos
DIR By: Road2HardCoreIron
Date: September 10, 2024, 7:52 pm
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I'm not to it's a quick repair. But I'm sure if it was a way to
test. It would be quicker recovery than not giving your body
what it needs to help recovery.
#Post#: 5458--------------------------------------------------
Re: When to Take Aminos
DIR By: jipped genes
Date: September 13, 2024, 7:59 am
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I read a little bit and bought BCAAs from amazon. I will try
them pre and post workout in my shake then maybe the next
morning first thing.
#Post#: 5459--------------------------------------------------
Re: When to Take Aminos
DIR By: Road2HardCoreIron
Date: September 13, 2024, 9:33 am
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Yes I just got some liquid from Endo of MUSCLEMEDS. To try. It
has leucine in it. To help increase protein complete processing
#Post#: 5476--------------------------------------------------
Re: When to Take Aminos
DIR By: jipped genes
Date: September 16, 2024, 3:40 pm
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mine has leucine, isoleucine, and valine. I guess those are the
BCAAs.
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