Special to The Island News
Amino acids are small compounds that your body uses to build protein. Protein, in turn, helps your body build muscle, repair tissue and stay strong and healthy.
There are two types of amino acids: essential amino acids, which must come from food because your body can’t make them on its own, and nonessential amino acids, which your body can produce from the foods you eat.
A helpful way to think about amino acids is to imagine a ladder. Each rung represents one amino acid. If some rungs are missing, the ladder won’t work properly. When your body has all the amino acids it needs, it can build complete proteins and function at its best.
Amino acids, exercise and recovery
“Protein and amino acids are especially important if you exercise regularly,” said Mary Bradlee Baker, a wellness coach at Beaufort Memorial LifeFit Wellness Center. “During workouts, especially intense ones, your muscles experience small amounts of damage. This is normal, but your body needs protein and amino acids to repair that muscle tissue and make it stronger.”
After exercise, some amino acids are used up and need to be replaced. Certain amino acids are especially helpful for recovery, muscle repair and maintaining strength.
Three of the most talked about are branched-chain amino acids (BCAAs), glutamine and arginine.
Branched-chain amino acids
BCAAs are popular with athletes and active people because they are composed of leucine, isoleucine and valine, which help support muscle recovery after exercise.
After a workout, your muscles are in a “breakdown” phase. To recover and grow stronger, your body needs to transition into a “build and repair” phase. BCAAs help encourage this shift by supporting muscle repair and protein building.
BCAAs can also provide a small energy boost; isoleucine helps your body produce energy and may reduce muscle fatigue.
For beginners, the simplest approach is to take BCAAs after your workout, along with a protein shake or meal. The best time is usually 30 to 90 minutes after exercise, and a common and effective dose is about five grams.
Glutamine
Glutamine is one of the most common amino acids in your body and is stored in your muscles, supporting your immune system, digestion and muscle repair.
Hard workouts can lower your glutamine levels, especially when your body is under stress. Adding extra glutamine after exercise may help support recovery, protect muscle tissue and keep your immune system strong.
Glutamine is most often taken after a workout, usually mixed into a protein shake. A typical dose is five grams. Some people also take a small amount before their workout, about two to five grams, to help reduce muscle breakdown and support energy during training.
Arginine
Arginine is another amino acid that supports both performance and recovery. It helps your body make proteins and improves blood flow, which can support overall exercise performance.
It is also linked to hormone balance after hard training. It may help reduce stress hormones and support the release of growth hormone, which plays a role in muscle repair and metabolism.
Arginine can be taken before or after workouts. Beforehand, it may help improve energy and blood flow. After exercise, it supports recovery. A common dose range is between three and six grams.
Do I need to supplement amino acids?
Not necessarily.
“Many whole foods naturally contain amino acids and provide additional health benefits beyond muscle recovery,” said Baker.
Foods that contain BCAAs and glutamine include:
- Brown rice
- Hemp
- Pea protein
- Legumes
- Alfalfa
- Sacha inchi seeds
Foods that contain arginine include:
- Sesame seeds
- Sunflower seeds
- Dark leafy greens
- Seaweeds
- Spirulina and chlorella
Supplements can be helpful if you train frequently or intensely, but whole foods should always be the foundation of your diet.
Right after exercise, however, your body needs carbohydrates to replace the energy stored in your muscles. Have a snack or drink with a higher amount of carbs than protein immediately after your workout, shifting focus to protein a little later: about 30 to 90 minutes after exercise is a better time to have a higher-protein meal or shake to support muscle repair.