Amino acids are the building blocks of proteins, essential for almost every biological process in the human body. From muscle repair to hormone and enzyme production, their role is critical in our health and physical performance. If you're looking to optimize your nutrition or athletic performance, understanding the different types of amino acids, when and how to take them, and how to choose quality supplements can make a big difference.
Different supplement options
Amino acids are mainly marketed in two variants:
Essential Amino Acids (EAA): Supplements containing all 9 essential amino acids in a single formula, designed to offer complete support for protein synthesis and metabolic balance. They are aimed at both athletes or people who train, as well as those looking to optimize their general health.
BCAA (Branched Chain Amino Acids): BCAA is a subgroup of EAA that includes only three specific amino acids: leucine, isoleucine, and valine. These are most popular among athletes and the fitness world for their specific action on the muscle, helping in performance and recovery.
It is important to note that amino acid supplements are available in powder, capsule, tablet and ready-to-drink form, but powder is often the most popular for its versatility and effectiveness. This format allows you to customize the dosage according to your needs and is absorbed more quickly when mixed with liquids.
Benefits of amino acids according to your goals
Amino acids, both essential (EAAs) and BCAAs, play a crucial role in a wide range of physiological processes. Depending on your goals, they offer specific benefits:
Muscle growth: The development and maintenance of muscle tissue directly depends on an adequate supply of amino acids, especially BCAAs. These stand out for their ability to activate muscle protein synthesis through the action of leucine on the mTOR pathway, thus promoting muscle growth and repair.
They are also key to preventing catabolism, as they prevent muscle breakdown during intense workouts. They also speed up recovery by facilitating the repair of micro-tears in the muscles and improve physical performance by reducing muscle fatigue. The latter is due to their ability to decrease serotonin production in the brain, allowing for greater endurance and efficiency during prolonged workouts.
Fat burning: Amino acids are key allies for those looking to reduce body fat while preserving muscle mass. In a low-calorie diet, BCAA are essential for protecting muscle tissue, ensuring that the body uses fat stores as an energy source instead of breaking down muscle.
In addition, EAAs, especially isoleucine, stimulate metabolism by improving glucose uptake by muscles, optimizing energy use and promoting fat oxidation. Some amino acids, such as tryptophan, contribute to appetite control by participating in the synthesis of serotonin, which promotes a feeling of satiety.
Overall health: Both EAA and BCAA offer great benefits for overall health by participating in key processes in the body. They help maintain a balanced metabolism, promoting the production of enzymes, hormones and neurotransmitters, such as serotonin, which regulates mood and sleep.
They also contribute to bone health, with lysine standing out for its ability to improve calcium absorption and strengthen bones. In addition, BCAAs, such as valine and isoleucine, optimize energy production by making the use of glucose and fatty acids more efficient, promoting vitality and optimal functioning.
How to use amino acids to maximize these benefits?
Muscle Growth: If you're looking to gain muscle mass, consume BCAA or EAA pre-workout (5-10 g) to prevent catabolism, and post-workout (10-15 g) to stimulate protein synthesis and speed up recovery.
Body fat reduction:To reduce body fat, take BCAA during fasted workouts (5-10 g) to protect muscle and promote fat oxidation. Consider small doses of EAA between meals to prevent catabolism.
General Health: If your focus is general health, EAA in the morning or between meals (10 g) helps balance metabolism, improve bone health and promote cell regeneration.
When is it necessary to consume amino acids?
If you consume enough protein, either through food sources such as meat, eggs, fish, seafood, dairy products, or through supplements such as whey protein or casein, you will be covering your requirements of essential amino acids necessary for bodily functions, without the need for additional supplementation.
However, if you’re training in a fasted state or following a calorie-restricted diet, BCAAs can be a valuable tool in preventing muscle catabolism and providing energy efficiently, without contributing significant calories. Similarly, if your protein intake is insufficient due to dietary restrictions or food preferences, EAA supplements may be a practical solution to meet your essential amino acid needs.
Additionally, both EAAs and BCAAs stand out for their rapid absorption compared to complete proteins, making them especially useful in intense workouts or when you do multiple sessions in a single day, helping to optimize recovery and performance.
Quality of the supplement
To get the most benefits, it’s a good idea to opt for EAA or BCAA supplements that are clean and free of harmful additives. Look for products with no added sugars, naturally sweetened with stevia or monk fruit, and with natural flavors instead of synthetic ones.
These clean options not only preserve the benefits of amino acids for protein synthesis, recovery, and energy, but they also support a healthy metabolism, enhance fat burning, and support overall wellness without compromising your health. Choosing high-quality supplements ensures that you are investing in a product that truly supports your goals.