Amino acid in food supplement

Amino acids play a crucial role in performance, recovery and maintenance of muscle mass. These small molecules are the building blocks of proteins , which are essential for muscle repair and growth. Thanks to their variety, amino acids Amino acids in dietary supplements can meet the specific needs of each athlete.

What are amino acids?

Amino acids are essential molecules that make up proteins . When assembled in a specific order, they form proteins, each sequence of which confers particular chemical properties and a distinct function (1). The sequence of each protein is dictated by a genetic code contained in DNA, where each amino acid corresponds to a triplet of bases, or 3 letters of the genetic code. Biochemically, proteins are long chains of these molecules, each carrying an acid group and an amino group. There are 22 standard amino acids that are the building blocks of all proteins in living beings, all having a basic structure centered around a carbon atom. Of these, 19 contain only 4 chemical elements (2): carbon, hydrogen, oxygen and nitrogen. The human body can synthesize about half of these amino acids, while the others, called essential amino acids , must be obtained through diet or through a sports supplement , because they cannot be produced by the body itself.

What effects do amino acids have on the human body?

Amino acids play a crucial role in the human body, as they are involved in various essential functions. They are the building blocks of proteins , which are necessary for the growth and repair of muscle tissue, which is especially important for athletes. In addition, amino acids participate in the production of neurotransmitters . They thus influence mood, sleep and cognitive functions. For example, tryptophan is a precursor to serotonin, a hormone that regulates mood. They also contribute to maintaining acid-base balance and support the immune system by participating in the synthesis of antibodies. In short, amino acids in dietary supplements are essential for the proper functioning of the body, both for physical and mental health . Amino acids can be taken with water or a non-caffeinated drink to facilitate their absorption. To optimize their effects, they can be combined with other dietary supplements , such as essential fatty acids or vitamins , depending on your specific goals.

Athletes: the benefits of amino acids as a dietary supplement

Muscle repair and growth

During intense training, muscles experience small tears. Amino acids, particularly branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, are directly involved in repairing these microtears. Leucine, for example, is known to stimulate muscle protein synthesis , a process essential for muscle growth and repair. Thus, supplementing with amino acids may speed up muscle recovery and prevent muscle breakdown.

Prevention of fatigue

During prolonged exercise, the body uses up energy stores, and blood BCAA levels decrease. This decrease may be associated with an increase in the production of serotonin in the brain, a neurotransmitter that can induce feelings of fatigue. By maintaining adequate BCAA levels with amino acid supplements, athletes could potentially delay the onset of fatigue .

Post-exercise recovery support

Amino acids, particularly glutamine , play a role in post-workout recovery by supporting the immune system and helping to restore electrolyte balance. After intense exercise, glutamine may support the immune system by helping to maintain levels of glutathione, a crucial antioxidant. Additionally, glutamine may promote muscle rehydration by restoring fluid balance, which is essential for rapid recovery.

Preservation of muscle mass

When the body lacks carbohydrates or fats for energy, it can begin to break down muscle protein to use amino acids as an energy source. Amino acid supplements are especially important in preventing this breakdown. By providing a consistent supply of essential amino acids, supplements may help preserve muscle mass , even during periods of dieting or intense training.

When to take essential amino acids?

Amino acids, usually taken as a cure, can be beneficial for several needs, ranging from muscle building to nervous system support or acid-base balance regulation. They are suitable for most athletes, unless there are medical contraindications . For example, glutathione is often used to support the liver, while ornithine may be chosen to stimulate libido. Depending on the goals (whether it is to strengthen muscles or increase neurotransmitter activity), the choice of amino acid in a dietary supplement will vary. Although many amino acids are present in food, the quantities may be insufficient for effective assimilation by the body. Additional absorption in the form of capsules can therefore be a valuable asset for the proper functioning of the body. It is also possible to combine them with fatty acids . For optimal effectiveness, it is recommended to take these dietary supplements at least 30 minutes before a meal or two hours after. If you have any doubts about the necessary quantity or other questions regarding these supplements, it is advisable to consult a health professional who can guide you in the appropriate choice. It is also important to note that amino acids in dietary supplements are particularly useful for people following a vegan diet.

Sources:

(1) https://planet-vie.ens.fr/thematiques/cellules-et-molecules/les-acides-amines

(2) https://culturesciences.chemin.ens.fr/thematiques/chemin-organique/methodes-et-outil/les-acides-amines-et-la-synthese-peptidique