Some people are too busy to rest and let their bodies properly recover from fatigue. Fortunately, there are supplements like amino acids that can help with such predicaments. So, what’s the best amino acids for energy boosts and body recoveries?
People who wish to improve their period of recovery may want to find ways to do so via the traditional way- resting and proper scheduling of workout routines. Unfortunately, there are some individuals who do not have the luxury of taking extended periods of rest such as athletes and workers who need to go on actual fieldwork, or those who simply are too busy to take time off from their work.
Amino Acid against Fatigue: A Brief Overview
As someone who uses up his or her energy doing daily tasks and working out, you probably are aware that you need to take in protein. Those who are health-conscious may even be familiar with the different types of amino acids such as non-essential and essential. But these amino acids do more than just aid the body in muscle growth and development.
There is amino acids that also promote the production of energy which is critically important for people who work out or for individuals who want to improve on their physical or athletic performance. As such, we will list some of the best amino acids for energy production.
First Amino Acid for Energy Production: Branch- Chained Amino Acids (BCAAs)
The BCAAs or Branch-Chained Amino Acids include valine, isoleucine, and leucine. All three are very important for muscle energy, growth, and development. Compared to other amino acids, these three (3) branched-chain amino acids (BCAAs) are directly utilized by the muscles and the tissues as a form of fuel source especially while working out or while exercising.
What is interesting though, is after a workout session, the body focuses more on using fat to burn for energy and shifts the role of BCAAs into assisting the body in the development and growth of muscles.
This means that taking BCAA supplements before working out can give individuals more energy during the actual routine, help muscles retain their already present BCAA levels (so it doesn’t get depleted while working out), and continue boosting the development and boosting of muscles even after the workout is done.
It is recommended that around five (5) to ten (10) grams of BCAAs are taken prior to the workout session and the best option for those who regularly workout is to look for amino acids that have a ratio of 2:1 with the two (2) being that of leucine and the one (1) for other companions valine and isoleucine. For example, a five (5) gram serving of BCAA supplements should have 2.5 grams of leucine, 1.25 grams of valine, and 1.25 grams of isoleucine.
Second Amino Acid for Energy Production: Glutamine
Glutamine has been shown to help in the production of energy in a number of different ways. The muscles can utilize glutamine in the production of increased energy while the individual rests between routines. This can result in better recovery of muscles, improve the strength outputs of individuals, and help boost the endurance of people late into the workout session.
In addition, the amino acid glutamine has been shown to aid in the production of bicarbonate, a substance that can help in buffering chemicals that are fatigue-producing especially during times when the workout or exercise routine is intense. On top of all these benefits, glutamine has also been observed to aid the cells of the muscles to absorb glycogen better resulting in a performance that is longer and better particularly when working out.
All of this can ultimately translate to improved immune system performance which can lead to enhanced health overall. Experts recommend that individuals take glutamine supplements in the amount of five (5) to ten (10) grams right before working out.
Third Amino Acid for Energy Production: Citrulline Malate
This supplement is a combination of two components which are the amino acid citrulline and malate or malic acid. Once it makes its way into the body, most of the citrulline gets transformed into another type of amino acid known as arginine. Arginine has been shown to improve the production of nitric oxide.
This can aid in the enhanced flow of blood to the muscles and muscle fibers which in turn can help in the improved transportation and provision of oxygen and nutrients to the different parts of the body thereby resulting in energy productions that are enhanced. The amino acid citrulline has also been observed to help in the removal of ammonia from the circulatory system. Ammonia is a compound that is considered toxic which is the result of metabolized amino acids.
This metabolization of amino acids occurs during workouts that are intense. Through this enhanced ammonia removal from the body, the amino acid citrulline can aid in delaying the onset of fatigue, especially during exercise routines.
On the other hand, malic acid can aid the human body in the conversion of lactic acid that accumulates during workouts into energy which can also contribute to the delayed onset of fatigue. This can result in longer and better performance during exercise routines and exercise.
A number of studies conducted on human test subjects have observed that supplements with citrulline malate can indeed help lower fatigue, increase the cells that are the major source of energy for humans (adenosine triphosphate), and enhance the levels of weight lifting energy cells known as creatine phosphate in terms of recovery after intense workouts. Experts recommend that individuals take around one (1) to three (3) grams of this supplement (citrulline malate) right before working out or exercising.
While this article provided some general recommendations on how to take these amino acid supplements, readers are advised to talk to their healthcare partner or professional before starting out with a new amino acid routine to ensure that they get the appropriate advice suited to their needs.