What are amino acids?
Amino acids are the structures that make up the composition of proteins, one of the three macronutrients: they are responsible for forming a multitude of structures in the organism, cells, muscle mass, etc.
There are 20 types of amino acids. We can classify them into two main categories: essential amino acids and non-essential amino acids.
Essential amino acids are those that cannot be produced by our organism by itself, they must be provided through food and diet or supplementation. They are: isoleucine, lysine, valine, leucine, methionine, phenylalanine, threonine and tryptophan,
Non-essential amino acids, on the other hand, can be synthesised by the body. However, increasing the daily amount can have multiple benefits in the field of sport.
Supplementation with amino acids is a simple and convenient way of guaranteeing the required daily intake, as well as benefiting from the individual or combined properties of each one, especially in the field of sport, where they can contribute to improving performance, favouring protein synthesis and even improving vasodilation.
What are amino acids for?
Amino acids are necessary for a multitude of functions and processes within the body:
- They promote the maintenance and gain of muscle mass.
- They stimulate protein synthesis and prevent catabolism or loss of muscle mass.
- They are involved in the activation of the MTor pathway.
- They promote the creation of an anabolic environment and a positive nitrogen balance.
- They improve the recovery process after physical exercise.
- They supply the muscles with the nutrients they need at all times and transport oxygen.
- They help prevent and postpone the feeling of fatigue during and after training.
Some amino acids improve the state of the immune system and are necessary for the production of antioxidants, such as glutathione.
What types of amino acid supplements are available?
BCAAS
BCAAS or branched-chain amino acids are a set of 3 amino acids: valine, leucine and isoleucine, which aim to promote protein synthesis and muscle mass gain. They also help to delay fatigue and prevent muscle mass loss. They do not need to be digested.
EEAA
EEAA or essential amino acids are one of the most complete amino acid supplements, as they are composed of a combination of the 9 essential amino acids. They do not need to be digested and are rapidly absorbed.
Glutamine
This amino acid supports the production of an antioxidant called glutathione and can be used as a source of energy when it is required in the muscle.
MAP
Map Amino Acids, or Master Amino Acid Pattern provides a patented combination of essential amino acids that delivers an exact amount of each amino acid in the most optimal ratio for maximum effectiveness.
Taurine
This amino acid is involved in energy production, helps get nutrients into the cells and, although it can be confusing, it is not stimulating.
Arginine
Promotes nitric oxide production and improves flow. Provides pumping sensation.
Beta alanine
Used to metabolise glucose, reduces oxidative stress and boosts the immune system.
When to take amino acids?
Amino acids do not require digestion. Once they are introduced into the body, they are absorbed and released into the bloodstream where they are transported to where they are needed. They can be taken at any time of the day.
A key moment may be to take them during training, as they will provide the muscle with the nutrients it needs and can promote performance and postpone the feeling of fatigue. They do not cause discomfort or heavy digestion.
Before training: as part of our pre-workout, in order to promote energy production and vasodilation.
