Also referred to as the protein’s basic component or its building blocks, amino acids are proven by a lot of medical experts and scientists to play a significant role in promoting our health. Among the benefits that we can get from amino acids is that it improves the ability of our heart to pump blood to the different parts of our body. In addition, amino acids are also helpful in maintaining the functions of our brain cells and neurotransmitters. Above all, a lot of studies claim that amino acids are effective in boosting our memory and delaying the signs of aging.
When it comes to our joints, amino acids have also shown magic in healing our joint tissues as well as protecting the bones and cartilages from injuries. For those who are eager to boost their immune system, they are also recommended to include foods rich in these acids to their daily diet as they are helpful in improving our capability to fight infections and diseases. Above all, the protein building blocks are significant to strengthen our musculoskeletal system and help them recover.
Known as the healing process taken by our muscles to adapt to the stresses that our body gets from frequent exercising, muscle recovery is essential to repair our injured cells and protect them for further damages. Amino acids for muscle recovery is one of the most common subjects that have been covered by researchers who dealt with sports medicine. Eleven of the total 20 amino acids that are needed by our body to boost muscle recovery could be obtained from supplements as well as vegetables, lean meats, and seafood. However, in order to achieve its full benefit, we must know the different ways of combining these amino acids and where we can easily get them. Here are several tips and important details to know about amino acids for muscle recovery.
How Branched-Chain Amino Acids Help Our Muscles?
There are several kinds of branched-chain amino acids but only a few of them are proven to be beneficial when it comes to the recovery of our muscles and these are the valine, isoleucine, and leucine. Among their benefits are muscle build up, less catabolism, more focus, and better muscular strength,
So how do these amino acids work? It is necessary that after and before athletic training or gym sessions, we take amino acids. This is because they help enhance our resistance to fatigue by securing our skeletal muscles to catabolize our protein intake. In addition to this, these amino acids increase our hormone insulin levels which are important after training sessions since they act as the carriers of glucose and other nutrients to the other parts of our body.
How much BCAAs should we take before workouts? According to research, to achieve the full benefit that these three amino acids offer, it is important to intake less valine and isoleucine than leucine. To avoid any health troubles, we should also bear in mind that the amino acids are to be taken half an hour before one starts his or her training session. This time frame will provide sufficient minutes to have our body absorbed the amino acids before we begin our workouts.
Is Citrulline Beneficial to Muscle Recovery?
Another amino acid that is proven in several studies to be effective in the recovery of our muscles is the citrulline. Unlike the other amino acids that we can get from animal and vegetable sources, citrulline can be obtained from the other amino acids. Among the proven benefits of citrulline are boosting our energy and building up our mass.
As a reminder to those who plan to enhance the citrulline levels in their body, when you are including a lot of amino acid food sources in your daily diet, it is important to avoid supplements with arginine as citrulline is already doing the works as it is effective in boosting the arginine levels in our body.
How Does Glutamine Work?
Perfect for those who are eager to build up their muscles and at the same time enhance their immune system, glutamine will surely seal the deal. Glutamine is produced from ammonia and glutamate and works by providing the strength that athletes need during a workout. To enhance muscle recovery, it is recommended that athletes drink five grams of supplements that are rich in glutamine around an hour before and after training session.
What Are the L-Carnitine?
A kind of amino acids that is synthesized when methionine and lysine reach the kidneys and the liver, carnitine is effective in stimulating fat burning and protecting our body from fatigue. In addition to this, carnitine is helpful when it comes to boosting anabolism as well as kickstarting the recovery of our muscles.
Carnitine works by supplying the mitochondria with the fatty acids that our cells need. To enhance its availability to athletes, a lot of clinical experts have launched various forms of L-carnitine so it can be synthesized and absorbed easily by the muscles. Many studies claim L-carnitine to be helpful in losing weight without breaking down our muscles.
The Magic that Tyrosine Brings to Our Muscles and Joints
Last but not the least, tyrosine is a very popular amino acid that our body produces and synthesizes from phenylalanine. This is magical as it does not just help in muscle recovery but it is also effective when it comes to improving the focus and mood of an athlete. Tyrosine works by boosting the neurotransmitters and allowing them to better control our focus, movements, and emotions. Additionally, it is also proven to be helpful in protecting our body from serious health threats posed by experiencing stress. To ensure that we just get the appropriate level of tyrosine in our body, many sports medicine experts recommend limiting our intake of this amino acid to 500 milligrams at the minimum and 1,500 milligrams at the maximum. Moreover, supplements with tyrosine should only be taken twice a day at the most and at the latest half an hour before the schedule of your athletic sessions or gym workouts.