Amino acid intake during sport | Amino acids in sport

Amino acid intake during sport

The body therefore needs a constant supply of essential amino acids to stay healthy. A balanced diet is important for this. Malnutrition can lead to muscle loss and the person will lose weight.

This happens because the body releases amino acids from existing muscle mass to gain energy. Furthermore, stress and chronic diseases can lead to a lack of amino acids, possible consequences of which are fatigue and an increased susceptibility to infections. However, if you want to build up additional muscle mass, the body is particularly dependent on sufficient amino acid nutrition.

As a competitive athlete, you should therefore make sure that you eat a healthy diet and take in sufficient amino acids. Certain foods contain amino acids, so as a competitive athlete you should adjust your diet accordingly. The important essential amino acids are found in the following foods: Especially competitive athletes should plan their nutrition in order to achieve desired athletic results.

In order to build up muscle mass quickly, it can be useful to supplement a healthy diet with amino acid preparations. Such preparations should only be taken when the maximum success that can be achieved through training and nutrition has already been exhausted. Never can amino acid supplements replace a healthy diet and a smart training plan.

However, you can achieve good results by combining nutrition, training and amino acid supplements. The amino acids should ideally be taken directly after training. This is because after training, which is a very stressful phase, the body can absorb many more amino acids into the muscles than normal.

If the amino acid concentration is high during the resting phase, the body can build muscle more easily. Furthermore, amino acid supplements can also be taken shortly before training, as they cause hormone release, which reduces the occurrence of fatigue during training and accelerates muscle building. However, there is no general guarantee of effectiveness for amino acid preparations.

There is a lack of valid studies on the individual preparations, so you should seek advice and generally be cautious about taking muscle building preparations. If you have taken amino acids, you should always drink a lot of water, as excess amino acids are excreted by the kidneys in the urine. A lot of fluid supports the kidneys in their activity and thus avoids overloading and damaging the kidneys. – Meat and fish

  • Cow’s milk and cow’s milk products
  • Eggs
  • Pulses Hülsenfru
  • Soya products
  • Cereal products (e.g. noodles).

Amino acid preparations ̈parate

There are many different preparations from various manufacturers. A distinction is made between preparations that contain a single amino acid in high concentrations and preparations that contain all proteinogenic amino acids. The preparations containing single amino acids have different effects and are therefore not all equally suitable for accelerating muscle growth.

Many competitive athletes take glutamine preparations. Glutamine is highly available in muscle tissue and therefore plays an important role in building additional muscle mass. Preparations with a high concentration of BCAA amino acids are also popular, as these are also found in large quantities in the muscles.

However, the intake of simple amino acids should be carefully considered. It only makes sense for athletes who train regularly and intensively. One should stop taking it immediately when there is no longer an increased amino acid requirement.

Furthermore, such monopreparations can cause side effects. If this happens, one should refrain from taking any more and consult a doctor instead. You should seek medical advice on whether it is possible to continue taking a reduced dose or to stop taking it completely.