Amino acids - the building blocks of your muscles
Amino acids are the basic components of protein, essential for building and repairing muscle. But when should you use them for maximum results?
What are amino acids?
Amino acids are the building blocks of protein . We distinguish:
Essential amino acids (EAA) - 9 amino acids that the body cannot produce on its own:
- Leucine, Isoleucine, Valine (BCAA)
- Lysine, Methionine, Phenylalanine
- Threonine, Tryptophan, Histidine
BCAA (Branched-Chain Amino Acids) - the 3 most important amino acids for athletes:
- Leucine - triggers muscle protein synthesis
- Isoleucine - supports regeneration
- Valine - provides energy
Non-essential amino acids - the body produces them itself (e.g. glutamine, arginine)
How do amino acids work?
💪 Builds muscle - leucine activates mTOR (protein synthesis pathway)
🔄 Accelerate regeneration - repair damaged muscle fibers
⚡ Provides energy - BCAA can be burned as fuel
🛡️ They protect against catabolism - they prevent muscle breakdown
🧠 Reduces fatigue - reduces the feeling of fatigue during training
When to take amino acids? - Supplementation timing
1️⃣ BEFORE TRAINING (30 minutes before)
Benefits:
- ✅ Protects muscles from breakdown during training
- ✅ Greater energy and performance
- ✅ Reduces fatigue
- ✅ Better concentration
Best for: fasted training, long training sessions, cutting
2️⃣ DURING TRAINING (intra-workout)
Benefits:
- ✅ Continuous supply of amino acids to the muscles
- ✅ Prevention of catabolism
- ✅ Increased endurance
- ✅ Hydration (if dissolved in water)
Best for: Intense strength training, workouts lasting >60 minutes
3️⃣ AFTER TRAINING (within 30-60 minutes)
Benefits:
- ✅ Fast muscle regeneration
- ✅ Starting protein synthesis
- ✅ Reduction of muscle acidification
- ✅ Faster replenishment
Best for: Maximizing recovery, building muscle mass
BCAA vs EAA - what to choose?
| BCAA | EAA | |
|---|---|---|
| Composition | 3 amino acids | 9 amino acids |
| Protein synthesis | It starts | Launches + provides building materials |
| Price | Lower | Higher |
| Effectiveness | All right | Better (full profile) |
Conclusion: EAAs are more complex, but BCAAs also work well and are cheaper.
How to dose amino acids?
BCAAs:
- Before training: 5-10g
- During: 5-10g
- After training: 5-10g
EAA:
- Before/during/after: 10-15g
BCAA ratio: most often 2:1:1 (leucine:isoleucine:valine)
Are amino acids necessary?
They are NOT necessary if:
- ❌ You eat enough protein (1.6-2.2g/kg)
- ❌ You drink protein supplement after training
- ❌ You don't train on an empty stomach
They are useful if:
- ✅ You train on an empty stomach (in the morning)
- ✅ You are on a reducing diet
- ✅ You train very intensively/for a long time
- ✅ You have trouble eating protein
- ✅ You want to maximize your recovery
The most common mistakes
❌ Taking instead of protein - amino acids complement, not replace, the diet
❌ Too small doses - minimum 5g of BCAA to see the effect
❌ Taking only after training - before/during training also brings benefits
❌ Expecting miracles - amino acids help, but they won't build muscle on their own
Summary - When to take amino acids?
🔹 Before training - muscle protection, more energy
🔹 During - performance, prevention of catabolism
🔹 After training - regeneration, mass building
🔹 Best: before + during long training sessions
🔹 EAA > BCAA if you want the full profile
🔹 Dose: 5-15g per serving
Check out our range of amino acids and boost your regeneration!