Why do you need to take amino acids before training?

Taking amino acids is highly important for your pre-workout nutrition because it has a decisive influence on muscle tissue.

Your body cannot store them, so taking amino acids at the right time makes a difference both in performance and in the muscle rebuilding process that occurs at the end of every repetition and every set.

The debate over taking them before, during, or after training can leave you completely confused. So, we will cover the details, but the quick and easy answer to the question of whether you should take amino acids before training is YES!.

An amino acid pre-workout powder can help:

• Strengthen the muscles.
• Reduce muscle breakdown.
• Increase blood flow to the muscle during training.
• Help prevent fatigue.
• Improve performance.

What are amino acids?

You may have heard amino acids described as the building blocks of proteins. It is not a bad description, but it does not fully convey the importance of amino acids.

Amino acids not only provide structural integrity to proteins, but are also vital for the synthesis and metabolism of proteins, enzymes, hormones, and neurotransmitters, as well as regulating the activity of numerous metabolic pathways and contributing to cognitive function.

They are involved in almost everything that happens inside the human body.

They are the small molecules whose grouping makes it possible to form proteins, the relevant macronutrient for athletes, which is involved in numerous functions, the best known being its role in forming new muscle tissue.

In fact, all macronutrients are important, since carbohydrates and fats perform important energy-related functions. That is why our body can store glucose as glycogen (in the muscles and liver) and fat as adipose tissue.

But how does it store amino acids? The point is that the body cannot store amino acids; at most, it can synthesize only 12 of the 20 amino acids available to us, since the remaining 8 are essential and can therefore only be obtained through food.

Given our body's limited ability to store amino acids, consuming protein when taking amino acids is highly relevant to ensure that these important molecules are available to us.

But if we focus specifically on their anabolic and restorative effect in relation to training, when is it essential to take amino acids?

What types of amino acids are there?

There are 20 amino acids present in the human body.

• The amino acids that must be obtained from the diet are called essential amino acids, or EAAs: The nine essential amino acids are leucine, isoleucine, valine, phenylalanine, lysine, methionine, phenylalanine, threonine, and tryptophan.
• Three of the EAAs—leucine, isoleucine, and valine—are further categorized as branched-chain amino acids (BCAAs), a descriptor that refers to their chemical structure.
• Amino acids that can be produced in the body are called nonessential amino acids, or NEAAs. We generally count 11 nonessential amino acids, since that is the number found in human protein, although others such as citrulline and ornithine can be found elsewhere in the body.

Since the body can produce NEAAs and they are available in abundance, the availability of EAAs serves as the limiting factor in determining the rate of muscle protein synthesis.

Experts have also classified six of the other amino acids as conditionally essential. In most circumstances, the body can produce these amino acids, but when we are under extreme stress, that ability is compromised; therefore, taking amino acids before training and not just between meals may be essential.

Why understand protein synthesis?

Muscle proteins are composed of a series of amino acids linked in a specific order determined by the messenger RNA (mRNA) in the cell for each specific muscle protein.

• The mRNA sequence is dictated by the DNA in the cell.
• There is a specific molecule for each amino acid (tRNA) that delivers it to the mRNA as needed for incorporation into the protein being produced.

A simple, conceptual way to think about the process of muscle protein synthesis is to compare it to constructing a building.

• DNA is essentially the idea for the building's design.
• RNA is the written plan or blueprint.
• And transcribing mRNA from DNA is the process of drafting the blueprint.

The tRNA molecules that carry amino acids to the mRNA for incorporation into the protein are like trucks carrying bricks to the construction site, and linking the amino acids in the correct order on the mRNA corresponds to the builder assembling the bricks according to the blueprint.

The protein is the final product, or completed structure, ready to perform its function.

The details of how muscle protein is produced are important only to make it clear why all amino acids must be available in abundance.

If the mRNA dictates that the next amino acid in the chain forming the protein is a particular amino acid that is deficient, then the process stops and muscle protein is not produced, making it necessary to take amino acids in one form or another.

How can you get the most out of amino acids?

Amino acids have earned the nickname “the building blocks of protein” because of the vital role they play in creating muscle tissue.

Although it is possible to obtain all the amino acids you need simply by eating protein-rich foods such as eggs, lean meats, legumes, vegetables, and pseudocereals such as quinoa, amino acid supplements can be a convenient and efficient way to maximize their benefits.

One of the most compelling reasons to use supplements can be summed up in a single word: bioavailability. Bioavailability refers to how efficiently a substance can be metabolized and the percentage of what is ingested that is used for its intended purpose in the body.

Several factors determine the bioavailability of each amino acid. For example, when amino acids are obtained from a food source, the amount of fat contained in that food influences how long it takes to use the amino acids. The way you cook food can also affect the amino acids it contains.

When it comes to supplements, not all are metabolized at the same rate. The physical nature of the supplement will have the greatest influence on its bioavailability.

A BCAA powder, for example, will be digested differently from a supplement in pill or liquid form. The extent to which a supplement is predigested, as well as whether it contains fillers or binders, affects its overall bioavailability, which is relevant for pre-workout use.

When should you take amino acids as part of a sports diet?

One of the main reasons to take amino acids for fitness is to build muscle..

When you exercise, muscle breaks down to release amino acids to generate the energy the muscles need to contract.

Some of the released amino acids are used to rebuild lost muscle protein, but many of the amino acids are oxidized and cannot be used for muscle protein synthesis. That is where taking amino acids before training comes into play.

They help replace the amino acids that are oxidized when muscle protein breaks down during exercise.

That said, during endurance exercise, blood flows to the muscles at a higher rate. When you ingest amino acids before training or an event, more essential amino acids are available to strengthen and maintain muscular endurance.

During high-intensity interval training (HIIT), they can help reduce fatigue by balancing the absorption of amino acids responsible for producing the neurotransmitters serotonin and dopamine in the brain.

In contrast, taking them after a workout (within an hour) will give the body a boost when it comes to replacing damaged muscle fibers with new muscle proteins; on the other hand, they are also important for reducing inflammation, which speeds up recovery.

To maximize all the beneficial effects of amino acids, it is best to take a high-quality blend of essential amino acids before and after exercise.

If you are following an endurance-training regimen, you could also take amino acids during sporting events.

Why take amino acids before training?

We have published several articles about amino acids. Here, we can describe what happens in the body when they are taken before or after training.

• When the drink is consumed before a workout, the presence of amino acids in the bloodstream is much greater than when it is taken after a workout.
• Therefore, the best time to provide this extra supply of amino acids is just before training.

Thus, these molecules will remain elevated in the bloodstream for approximately 2 hours, covering the strength-training session as well as the anabolic window that takes place immediately afterward.

If we mention the anabolic window, it is appropriate to say that muscles are more receptive to amino acids after training.

Wait, but what happens if we delay protein intake by taking amino acids until this point? Well, the amino acids will be absorbed too late, and their benefits will not be fully utilized…

So don’t hesitate if you want your muscles to have the nourishment they need at exactly the right moment.

Which amino acids should you take before a workout?

Obviously, liquid forms are preferable because they are absorbed more quickly. As for the type of protein, there are numerous products, and no one knows better than you what works best for your body.

Nevertheless, we recommend choosing the popular whey protein, as it contains a good amount of branched-chain amino acids (leucine, isoleucine, and valine), which are very useful for increasing protein synthesis and preventing muscle catabolism.

Choosing the right product with the right ingredients from those available on the market can be challenging. The benefits of amino acids cannot be underestimated during a pre-workout.

For those looking to take or stack compounds or ingredients in a pre-workout that meets some popular muscle-building needs, we will outline the benefits of four essential ingredients.

• BCAAs.
• Glutamine.
• Carnitine.
• Arginine.

Also, don’t forget that, in a way, essential amino acids (EAAs) can also help depending on the circumstances.

The case for BCAAs: what sets them apart?

Recognized for their branched molecular structure, research has suggested that there is a notable link between this trio of amino acids and protein synthesis (i.e., muscle).

That same research has also suggested that BCAAs may play a role in preventing muscle fatigue in athletes.

While there are many BCAA products that contain all three amino acids in combination, some rely solely on leucine, which is not necessarily a bad thing. Leucine is currently the undisputed king of the group, given that it is the only one shown to promote muscle synthesis on its own.

Glutamine: why take it pre-workout?

Accounting for nearly 61% of skeletal muscle, glutamine or L-glutamine is a key player in the functioning of our muscular system.

Although it is a nonessential amino acid (meaning the body can produce it on its own), its use has been linked to some interesting results.

Without delving into all the biochemistry involved, it has been suggested that glutamine's functions in glucose/glycogen cycles (blood sugar), immune response, nitrogen transport/retention, and our body's muscle synthesis may help prepare the body to generate more muscle mass.

Even more interestingly, research has linked taking amino acids such as glutamine with leucine (which we mentioned earlier).

It turns out that glutamine levels in the blood have been linked to higher concentrations of leucine in muscle fibers. Therefore, a pre-workout—not just an intra-workout—with BCAAs and Glutamine offers greater leucine retention, facilitating greater potential for muscle gains.

Carnitine: can it also help?

Also known as L-carnitine, this particular amino acid has been recognized for a number of potential benefits; however, for athletes, its main benefit could be the way it induces fat loss.

By taking amino acids like this one, you may find that other properties also help considerably during strength training. For example, the L-carnitine L-tartrate version can.

• Alter substrate utilization: allowing the body to adjust the amount of glucose it burns as fuel in relation to fatty acids.
• Increase muscle oxygenation: this induces an increase in metabolic activity, which could give you greater growth and better performance results.
• Changing the hormonal state of a cell: it induces a higher content of androgen receptors, making testosterone support better muscle recovery.

On the other hand, it can reduce cramps or, combined with a vitamin such as Q10, energize the body without requiring caffeine, which is fantastic for those who need a stimulant-free pre-workout.

Arginine: the most debated amino acid?

L-Arginine has recently become the hottest amino acid topic. It is added to many supplements because of its nitrogen-retention capacity. Nitrogen, as everyone knows, is one of the key elements in muscle protein synthesis.

Some plants can absorb nitrogen, but mammals have to make do with the things we produce ourselves. Arginine is found mainly in protamines and histones, two proteins commonly associated with nucleic acids such as DNA and RNA.

Their hormonal-release properties include the release of insulin from the pancreas and a massive stimulation of GH production by the anterior pituitary. However, for GH, the most relevant compound is the arginine pyroglutamate metabolite because it crosses the blood-brain barrier more easily.

Regardless of their properties, such as maintaining liver, skin, and connective tissue health and potentially reducing cholesterol, taking amino acids such as Arginine before training can give you spectacular pumps, facilitating muscle mass gain and limiting fat storage because it keeps fat active in the system and uses it. It is key to weight control.

EAA: how essential are they?

One of the key points that should emerge is that many of the essential amino acids are involved in protein synthesis, not just the three branched-chain amino acids.

They do so through their ability to activate the mammalian target of rapamycin complex 1 (mTORC1), which includes not only the mTOR pathway but also several additional processes that stimulate muscle protein synthesis.

The mTORC1 pathway controls anabolic and catabolic signaling in skeletal muscle mass, regulating muscle growth and muscle breakdown.

Research has shown that essential amino acids or EAAs have an additional effect on stimulating muscle protein synthesis through this pathway [3].

• L-leucine is one of the three BCAAs: is integrally involved in muscle protein synthesis and acts as an activator of mTORC1. It is the amino acid that receives the most press, and for good reason.
• L-Valine is another of the three BCAAs: promotes muscle growth and tissue repair.
• Another BCAA, L-isoleucine: is involved in hemoglobin synthesis and the regulation of blood sugar and energy levels.
• L-lysine: participates in growth, tissue repair, and nutrient absorption.
• L-threonine: is involved in the creation or synthesis of proteins in the body.
• The amino acid L-phenylalanine: plays a role in amino acid synthesis. It is also a precursor to important hormones such as dopamine, epinephrine, and norepinephrine.
• L-methionine: is necessary for tissue growth and repair.
• L-histidine: is involved in protein synthesis. It also combines with beta-alanine to form the dipeptide carnosine.
• L-tryptophan: is involved in protein synthesis. It is a precursor to the neurotransmitter serotonin and the hormone melatonin.

Conclusions

Based on the above, everyone has their own pre-workout option, whether whey protein or a complex of supplements ranging from energy products with amino acids, including BCAAs, EAAs, or another compound, whose bioavailability should be among the best for good absorption both during the workout and to make the most of them during and after the training session.

Without a doubt, taken together, they strengthen the muscles by increasing blood flow during a strength or endurance workout. They also help prevent fatigue, promoting better performance and, on some occasions, providing ideal support for energy, strength, and power.

Obviously, reducing muscle breakdown is a clear goal, as is replenishing lost glycogen. Amino acids are involved in these aspects, as well as in all the processes related to protein synthesis.

In the following video, we show you the contrast between proteins and amino acids.

Now you know why you need to take amino acids before training. Are you willing to incorporate this healthy habit into your routine?

References

• [3] Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion. American Journal of Physiology-Endocrinology and Metabolism, 284(1), E76-E89.