Guía completa sobre aminoácidos: Función, beneficios y mejores suplementos

Complete guide to amino acids: Functions, benefits, and best supplements

Why are amino acids essential in training?

Amino acids are the fundamental building blocks of proteins and play a key role in Recovery, growth, and muscle maintenance. During training, the body experiences muscle wear, and to prevent tissue breakdown, it is essential to ensure an adequate supply of amino acids.

There are 20 amino acids, of which 9 are essential because the body cannot produce them on its own and they must be obtained through the diet or supplementation. Among these, BCAAs (leucine, isoleucine, and valine) and EAAs (essential amino acids) are the most important for athletic performance.

Key functions for training

  • Promote protein synthesis: They facilitate muscle building and prevent catabolism.
  • Delay fatigue: They reduce the buildup of ammonia and lactic acid in the muscles.
  • Improve recovery: They reduce muscle damage and accelerate regeneration after exercise.
  • Protect muscle mass: They prevent protein breakdown during intense training.
  • Promote energy during exercise: Some amino acids, such as Glutamine, help maintain sustained performance.

Including amino acids in your training routine can make a major difference in performance and recovery, especially for those who engage in strength, endurance, or high-intensity training.

Moremuscle Amino Acids

Types and their function in athletic performance

Amino acids perform different functions in the body, and their role in training varies depending on the type. They can be classified as essential amino acids (EAA), branched-chain amino acids (BCAA), and non-essential amino acids, each with specific benefits for athletic performance.

Essential amino acids (EAA)

The EAA (Essential Amino Acids) are those that the body cannot synthesize and must obtain through food or supplementation. They include:

  • Leucine: Activates protein synthesis and promotes muscle recovery.
  • Lysine: Involved in calcium absorption and tissue regeneration.
  • Methionine: Important for energy production and fat metabolism.

Branched-chain amino acids (BCAA)

The BCAA (Branched-Chain Amino Acids) include leucine, isoleucine, and valine, and are essential for endurance and muscle protection.

  • Isoleucine: Helps repair muscle tissue and regulates blood glucose levels.
  • Valine: Helps reduce fatigue and improves endurance during prolonged exertion.

Non-essential amino acids and their impact on training

Although the body can synthesize them, some have key effects on recovery and performance.

  • Glutamine: Promotes muscle regeneration and strengthens the immune system.
  • Arginine: Improves blood flow and nitric oxide production, optimizing muscle oxygenation.

Each type of amino acid serves a specific function, and combining them can enhance training results.

Moremuscle Amino Acids

Benefits of taking amino acids before, during, and after exercise

The timing of amino acid consumption directly influences their effects on performance and muscle recovery. Depending on whether they are taken before, during, or after training, they can provide specific benefits that optimize athletic results.

Before training: Energy and muscle protection

Taking amino acids before training helps prepare the muscles for physical exertion, preventing protein breakdown and ensuring better endurance.

  • Prevent catabolism: They protect muscle mass during intense training.
  • Provide additional energy: They improve nutrient availability without causing digestive heaviness.
  • Promote concentration and focus: Some amino acids, such as tyrosine, help improve alertness.

During training: Sustained Performance

Consuming amino acids during exercise helps maintain optimal Performance, delaying muscle fatigue and preventing loss of strength.

  • Provide energy without raising insulin levels: They prevent blood glucose drops and help maintain exercise intensity.
  • Delay fatigue: Reduce the buildup of lactic acid in the muscles.
  • Promote hydration: Especially when combined with electrolytes.

After training: Recovery and muscle regeneration

After exertion, muscles need a rapid replenishment of nutrients to repair damaged tissue and promote muscle growth.

  • Stimulate protein synthesis: They improve recovery and muscle development.
  • Reduce post-workout soreness: They reduce inflammation and accelerate cellular regeneration.

Depending on the athlete's goal, amino acid supplementation during each training phase can make a difference in Performance and Recovery.

Moremuscle Amino Acids

The best amino acid supplements from Moremuscle and their features

To make the most of the benefits of amino acids, it is important to choose the right supplement according to your training goals. Moremuscle offers various options that adapt to the needs of every athlete.

BCAA 2:1:1 – Recovery and muscle maintenance

BCAA (branched-chain amino acids) are essential for protecting muscle mass and reducing fatigue. The 2:1:1 ratio of leucine, isoleucine, and valine is ideal for stimulating protein synthesis and improving endurance during exercise.

  • Improves recovery after training.
  • Reduces muscle damage and catabolism.
  • Promotes energy during long-duration exercise.

EAA – Complete muscle development

The EAA (essential amino acids) include the 9 amino acids that the body cannot produce on its own. They are an excellent option for improving protein absorption and maximizing muscle regeneration.

  • Promote muscle growth and tissue repair.
  • Improve protein synthesis when combined with strength training.
  • Ideal for consumption before or after exercise.

Glutamine Kyowa Quality® – Recovery and immune system

This non-essential amino acid is key to muscle regeneration and immune system health.

  • Reduces post-workout muscle soreness.
  • Promotes cellular hydration and glycogen storage.
  • Recommended for high-performance athletes and endurance sports.

Each supplement serves a specific function in improving performance and recovery.

How to take amino acids to maximize their effectiveness

Amino acid supplementation can make a significant difference in performance and recovery, provided it is used at the right time and in the appropriate dosage. Depending on the athlete's goal, BCAA, EAA, glutamine or arginine can be consumed in different ways to enhance their effects.

Best time to take amino acids according to your goal

Before training: Ideal for protecting muscle mass and providing energy without overloading the digestive system.

  • BCAA 2:1:1: Prevents catabolism and improves endurance.
  • Arginine: Promotes vasodilation and muscle oxygenation.

During exercise: Maintain performance and reduce fatigue.

  • EAA: Help preserve muscle and maintain a better anabolic response.
  • BCAA + electrolytes: Perfect for endurance sports and prolonged sessions.

After training: Facilitate muscle regeneration and accelerate recovery.

  • Glutamine: Reduces muscle damage and strengthens the immune system.
  • EAA or BCAA: Increase protein synthesis and optimize recovery.

Tips to enhance their effects

Combining them with protein improves absorption and muscle protein synthesis.
Adjusting the dose to the intensity of your training helps optimize the benefits without exceeding the recommended intake.
Taking them with enough water promotes better absorption and prevents digestive discomfort.

By following these recommendations, amino acids can become a key ally in improving performance and recovery.

Moremuscle Amino Acids

Do you really need amino acids to improve your training?

The need to supplement with amino acids depends on various factors, such as the type of training, intensity, diet, and individual goals. Although a balanced diet can provide most essential amino acids, in many cases supplementation is key to optimizing performance and muscle recovery.

For those who engage in high-intensity training, endurance sports, or seek maximum muscle development, BCAAs, EAAs, and glutamine can make a difference in muscle protection and fatigue reduction. In addition, during a calorie deficit or restrictive diets, their consumption helps prevent muscle mass loss and improve protein synthesis.

However, their effectiveness depends on proper use. The key is to take them at the right time and combine them with a balanced diet to obtain the maximum benefit.

Ultimately, amino acids are not essential for everyone, but they can be a great ally for those looking to improve their performance, accelerate recovery, and maximize their training results.

Moremuscle Amino Acids

References:

  • Scientific studies and references on amino acids and sports performance
  • Videos and audiovisual content about amino acids
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