Proper recovery after strength training is as important as the training itself and plays a key role in preventing injury and improving sports performance. One of the important challenges in the recovery process of the body is the compression of training programs and the lack of time to achieve the best results. One of the best ways to speed up recovery is to use amino acids after training. Amino acids are the building blocks of protein and play a vital role in the repair and regeneration of muscle tissues, and for this reason, they accelerate the recovery of the body. In this article, to review The role of amino acid supplements in recovery And we discuss their effect on sports performance.
What is an amino acid?
Amino acids are vital molecules that are divided into two essential and non-essential groups. Essential amino acids include nine types that the body cannot produce and must be obtained through diet or supplements, such as leucine, isoleucine, and valine. On the other hand, non-essential amino acids are made by the body and do not need to be taken directly.
These compounds play many roles in the body as building blocks of proteins. Their most important task is to help build and restore muscle tissue after the destruction of muscle fibers during exercise. In addition, Amino acid They play an essential role in strengthening the immune system, producing hormones and enzymes, and accelerating the body’s recovery process.
The effect of amino acid on the body’s recovery speed
according to The important role of amino acid In the proteins in the body, after consuming it, it can increase the speed of recovery and improve muscle structure for various reasons. Among the most important effects of amino acid on recovery, the following can be mentioned:
Prevent muscle catabolism
When you exercise, your body enters a state that Muscle breakdown or catabolism they say This is normal, but if not controlled, it can cause loss of muscle mass. A special type of amino acids called BCAA acts as a protective shield in this situation. They send a message to your body that there is no need to destroy muscle, we have enough resources to build and repair. This process makes you less likely to experience muscle pain and bruises and preserves the muscles you have gained through hard training.
Enhance protein synthesis
Protein synthesis means making new proteins in the body. Imagine that your body is like a construction site that needs to be rebuilt after a workout. Amino acids are like building bricks that are necessary for this regeneration. Meanwhile, an amino acid called leucine plays the role of foreman and instructs the body that it is time to build. When you consume amino acids after training, these bricks are available to the body and muscles are repaired faster and better.
Reducing mental and muscle fatigue
There are two types of fatigue in sports: mental fatigue (central) and muscle fatigue (peripheral). Amino acids help reduce both types. Amino acids in the brain prevent excessive production of serotonin, which causes fatigue. It’s like you put a filter on feeling tired. In the muscles, amino acids help waste materials that cause fatigue to be destroyed faster and more oxygen reaches the muscles.
Recovery of glycogen stores
Glycogen is like the battery of your muscles, and during exercise, this battery is depleted and needs to be recharged. sports supplement Containing amino acids play an important role in this charging process. They help the body produce the sugar it needs even when not enough carbohydrates are available. Also, they act like a switch, allowing muscle cells to absorb more sugar and charge their batteries faster.
Boosting the immune system
Heavy exercise can weaken the immune system, just as the body’s defense soldiers become exhausted. One of the amino acids called glutamine acts as the main food for these soldiers. When you consume amino acids after a workout, you are actually re-energizing the tired soldiers of your immune system so that they can properly protect the body. This will make you less sick and better able to continue your training.
The best type of amino acid for faster recovery
As mentioned at the beginning of the text, there are different types of amino acids, each of which plays a specific role in the body. Three types for quick body recovery Amino acid BCAA, Glutamine and EAA It is recommended that each has different characteristics:
BCAA essential amino acid
BCAA supplement contains three amino acids, leucine, isoleucine, and valine, and has been highly sought after by athletes due to reducing fatigue, preventing muscle breakdown, and helping muscle growth. These supplements are taken before and after the workout according to the body condition and the type of exercise. In standard mode, it is better to consume this supplement 30 minutes before and immediately after training, and its daily amount should not be more than 5 to 10 grams.
Glutamine
Glutamine is the most abundant amino acid in the body, and the body needs it more in extreme stress conditions such as heavy training, illness or surgery. This substance not only acts as the main fuel for the cells of the immune system, but also plays an important role in maintaining intestinal health, absorbing nutrients and removing ammonia from the body. For athletes, glutamine can help reduce the rate of muscle breakdown during periods of heavy training and by strengthening the immune system, reduce the likelihood of upper respiratory infections that are common in professional athletes.
EAA
Studies have shown that consumption EAA It can increase protein synthesis in the body by 50% And it is very useful for people who are looking to increase muscle mass or are in recovery periods after an injury. Also, EAA can help maintain muscle mass during weight loss periods and is a good option for vegetarian athletes who may have restrictions on certain amino acids.
Important points in taking amino acid supplements for recovery
To get the best results from taking amino acid supplements, it is better to pay attention to the following:
- Use before training to prevent muscle breakdown and destruction
- Use during training for longer than 90 minutes
- Consume immediately after training to accelerate recovery
- Amino acid consumption with at least 250-300 ml of water
- Do not consume too much amino acid
- Buy from reputable and licensed brands
- Checking the expiration date and storage conditions
- Attention to the purity of the product and the absence of harmful additives
- Do not consume at the same time as complete protein
- Observing the proper distance with meals (at least 30 minutes)
- Consult a doctor if you have a specific illness
- Gradual start of consumption for body adaptation
- Low dose sensitivity test at first use
- Note the change in color or smell of the supplement
Summary
In order to achieve body health, along with being fit and maintaining muscles, it is very important to pay attention to nutrition and use of sports supplements such as amino acids. With the correct consumption of amino acids, it is possible to largely prevent muscle wasting during strength and heavy sports and speed up the recovery process. We suggest that you take all types of supplements under the supervision of a nutritionist and pay attention to their quality and originality.
Tags: Supplement, bodybuilding, exercise
Source Link
