Using amino acids to build muscle

Amino acid rating

Like proteins, amino acids are a favorite product for athletes. Therefore, the VyborExpert team analyzed the experience of professional athletes and bodybuilders to identify the best manufacturers and the most popular dietary supplements.

We assessed the leaders on a number of parameters:

• Release form;
• Classification of amino acids;
• Additional additives;
• Therapeutic properties;
• Speed ​​of absorption, bioavailability;
• Indications, contraindications;
• Packaging form;
• Subtleties of administration, daily dosage;
• Risks of developing adverse reactions;
• Price, manufacturer's reliability.

The result of the comparative analysis was a top list of 10 positions. These are 3 nominees in the category of powders, 4 – tablets, 3 – liquid dietary supplements. Thanks to customer reviews, the strengths and weaknesses of the products were identified, their effectiveness was confirmed, and drugs of questionable quality were eliminated.

The best amino acids powder

Amino acids in powder form are protein concentrates for mixing with water. This method of administration is absorbed faster and better than tablets/capsules. This means that the powder effectively increases the effectiveness of strength training. This category is suitable for both professionals and beginners. According to ChoiceExpert, 3 products became the best.

Optimum Nutrition Glutamine Powder

The first nominee is the source of the most popular amino acid for bodybuilders - glutamine. Manufacturer: American innovative sports nutrition brand Optimum Nutrition.

The monocomposition includes only glutamic acid and nothing extra. This is a conditionally essential acid, which makes up 60% of muscle tissue. It stimulates the immune system, slows down fatigue, and promotes energy production. In addition, glutamine minimizes muscle pain and activates the secretion of growth hormone.

The manufacturer excludes the presence of gluten, aspartame, lactose, sucralose, and maltodextrin. "Glutamine Powder" is compatible with other additives that complement or enhance its effect. There are no contraindications or risks of taking it.

Packaging: 600 g round jar with a screw cap. This is approximately 30 servings. The powder has a neutral taste and can be mixed with water, various drinks, and cocktails.

Advantages:

• Pure mono composition;
• Increased immune defense;
• Improving protein metabolism;
• Fast recovery;
• Prevention of overtraining;
• Increased brain performance.

Flaws:

• Difficult to dissolve;
• No taste.

According to the instructions, 1-2 doses per day are enough. One serving is 5 g of powder (1 teaspoon) + 250 ml of liquid. Rarely, overdose may cause stomach irritation.

Pure Protein L-Glutamine

In second position is a sports supplement with pure L-glutamine and pleasant fruit flavors. Its manufacturer is Russian. In addition to maintaining physical parameters, the composition protects against viruses.

The active formula includes L-glutamine, which prevents muscle catabolism and also increases immune defense. Taking part in protein synthesis, this substance stimulates the production of growth hormone and accelerates the recovery of the body. It has added flavoring, sucralose sweetener, and food coloring.

The manufacturer has excluded gluten, aspartame, and maltodextrin. The only contraindication is individual intolerance. It is acceptable to use dietary supplements for the purpose of detoxifying the body.

Packaging – round jar with a screw cap, volume 200 g. This is enough for about 10 doses. The buyer is offered 4 flavors - wild berries, orange, lemon, apple.

Advantages:

• Pleasant taste;
• Increased defenses;
• Fast recovery after training;
• Stimulation of mental/physical activity;
• Improved digestion;
• Detoxification.

Flaws:

• Insoluble in water;
• Dye, flavor.

The recommended dosage regimen is twice a day after training, before bedtime (10-20 g per day). “L-Glutamine” is easily broken down by an acidic environment (juices), not by water. The developer does not recommend simultaneous use with protein.

Vplab L-Glutamine

The third position is occupied by a British-made dietary supplement - it is pure glutamine without any impurities. The main differences between the nominee are considered to be performance, speed of absorption, and cumulative effect.

Mono-composition is 100% high-quality fermented L-glutamine without any impurities or additives. Its special form is quickly absorbed by the body. It increases strength, endurance, accelerates the recovery process, stimulates the synthesis of muscle glycogen and growth hormone.

The manufacturer emphasizes the cumulative effect, so it is important to take dietary supplements regularly. There are several contraindications - pregnancy, lactation, individual intolerance.

The packaging is a round jar with a volume of 300 g, which is equivalent to 60 servings. When dissolved with water, the taste seems peculiar, so it is better to mix it with juices. Side effects are possible only with an overdose.

Advantages:

• High quality;
• Clean composition;
• Good digestibility;
• Performance;
• Cumulative effect;
• Economical consumption.

Flaws:

• Price;
• Taste.

Unlike previously presented remedies, this should be taken once. To do this, mix 1 serving with 100 ml of water or juice. Completing the course protects the intestinal mucosa and strengthens the immune system.

The best amino acids in tablets

The second rating category represents amino acids in tablets. Such dietary supplements are valued for their simplicity and ease of administration, but the rate of absorption will be lower than that of powders or liquid solutions. But you don’t have to waste time mixing it with drinks, or endure the specific taste and smell. 4 dietary supplements received high marks.

Now L-Lysine 500 mg

The fourth dietary supplement in our top list is a drug with lysine, which helps relieve inflammatory processes, resist tumors, and also has a moderate analgesic effect. Manufacturer: American brand Now Foods.

The main component is L-Lysine. The amino acid has the potential to improve energy, performance, and muscle strength. In addition, it has hypoglycemic and immunocorrective activity. Regular use increases resistance to viruses, infections, and improves the condition of blood vessels.

The manufacturer notes that the drug promotes the absorption of calcium, has an antidepressant-like effect, and works as an anabolic steroid. Many doctors recommend this remedy to prevent atherosclerosis.

The packaging is a plastic jar, inside of which there are 100 large tablets, this is enough for 1.5-2 months. The formula is hypoallergenic as it does not include sugar/salt, yeast, wheat, starch, gluten, soy, or preservatives.

Advantages:

• Vital amino acid;
• Complex effects on the body;
• Immunocorrective, hypoglycemic effect;
• Improving calcium absorption;
• Prevention of atherosclerosis;
• Noticeable muscle building.

Flaws:

• Large tablet size;
• Price.

To improve the absorption of lysine, take it half an hour before meals. 1-2 tablets per day are enough. Contraindications include pregnancy, lactation, childhood and intolerance.

Be First Glutamine Capsules

Fifth place is occupied by a dietary supplement with glutamine in a convenient release form. The main task is to quickly recover after heavy physical activity. Manufacturer: Russian brand “Be First”.

The monocomposition includes pure glutamine. There is no aspartame, sucralose, maltodextrin, acesulfame-k. This means increased efficiency along with safety. Regular use speeds up recovery after training, strengthens the immune system, improves sleep quality, and stimulates the production of growth hormone.

Concentration – 600 mg. The manufacturer emphasizes the non-toxicity of the drug, even at large dosages. It’s difficult to overdo it with the dosage, since one serving is equal to one capsule.

Packaging: a plastic jar with a screw cap containing 120 capsules. This is enough for 40-60 days of the course. Thanks to the gelatin shell, large capsules are easy to swallow, quickly dissolve in the stomach and begin to act.

Advantages:

• Immune support;
• Fast recovery after training;
• Improving sleep quality;
• Good digestibility;
• Convenient shape;
• Inexpensive.

Flaws:

• Requires 3 doses per day;
• Not always available in stores.

The amino acid does not need to be diluted with water; the capsules have no odor, taste or aftertaste. The daily norm is 2-3 pieces, one per serving. Due to the good price, dietary supplements are quickly sold out, so not every store has the product in stock.

Maxler Lysine 1000

The sixth position is occupied by a dietary supplement with lysine, which maintains the normal condition of ligaments, bones, and skin. The body does not produce it on its own, so the Russian one has released an affordable drug.

One tablet contains 1000 mg of lysine. This is an acid involved in the production of many important compounds, including collagen. It is important for an actively training person because it promotes protein synthesis, on which muscle growth depends. Calcium carbonate is a bonus.

The manufacturer emphasizes additional support for the immune and cardiovascular systems, but only with course use. Like the previously presented nominees, preservatives, gluten, maltodextrin, aspartame, and sucralose are excluded here.

The packaging is a round jar containing 60 odorless and tasteless tablets. Can be used together with other sports nutrition. The instructions do not indicate any contraindications, except for hypersensitivity and pregnancy.

Advantages:

• High dose of lysine;
• Calcium;
• Lack of smell, taste;
• Benefits for ligaments, bones;
• Stimulation of the immune system and cardiovascular system;
• Single dose.

Flaws:

• Large tablet size;
• Course admission only.

Buyers consider the advantage of Maxler Lysine 1000 to be a single dose. The daily portion corresponds to one tablet. The dietary supplement is popular among both men and women.

Scitec Nutrition Tryptophan

In seventh position is the essential ultra-pure amino acid tryptophan, produced by the global sports nutrition brand Scitec Nutrition. The dietary supplement stimulates physical activity, fights depression and anxiety.

The monocomposition includes only one substance – the amino acid tryptophan. It directly affects muscle metabolism during protein deficiency. In addition, it is the only precursor of serotonin that improves psycho-emotional background and mood. Tryptophan controls appetite, stimulates the immune system, and accelerates recovery.

The manufacturer emphasizes the purity of the contents of the capsules. There are no pitfalls here. One serving contains 500 mg of the substance. Completing the course reduces the amount of cholesterol, preventing obesity.

The packaging is a plastic jar, inside of which there are 60/90/120 capsules without flavorings or fillers. In case of overdose, drowsiness and irritation of the gastric mucosa may occur. Combination with antidepressants is prohibited.

Advantages:

• Hypoallergenic;
• Support of the nervous and immune system;
• Prevention of obesity;
• Reducing cholesterol levels;
• Improving sleep quality;
• Suitable for vegans and vegetarians.

Flaws:

• Cannot be combined with antidepressants;
• Drowsiness in case of overdose.

The daily dosage for a person leading an active lifestyle is 3 capsules, divided into several doses. Users note improved sleep quality and easier adaptation to changes in weather, climate, and time zones.

Why does an athlete need BCAA? Miracle powder or publicity stunt?

To understand why BCAAs are needed, you need to look at the question of what amino acids are. These are organic substances that are the basic element for the construction of all animal and plant proteins. The total number of amino acids is over 150, but 20 of them are the most famous. They are the ones who participate in the structure of proteins, so they can be called the building blocks of all living organisms. In this case, the order of inclusion of amino acids in proteins is regulated by the genetic code.

It is known that of all the amino acids, 14 are synthesized by the human body independently from organic raw materials entering the stomach with food, but the remaining amino acids are classified as essential . To get them, a person has to eat foods such as meat, fish, cottage cheese, lentils, almonds, and beans. So, 8 amino acids are essential for an adult:

• valine;
• isoleucine;
• leucine;
• lysine;
• methionine;
• tryptophan;
• phenylalanine;
• tryptophan.

Today, science has learned to synthesize chemically and microbiologically some amino acids that are used to produce animal feed, food additives and medicines. Of course, an athlete can get all the necessary substances from products of animal and plant origin. But as the athletes themselves admit, they prefer supplements in the form of powder or tablets. Many bodybuilders are sure that BCAAs have an almost magical effect. There is, of course, nothing supernatural about them. The bioavailability of amino acids in sports supplements is simply higher than in food. If you eat a piece of meat, it will take a full 1.5 hours to digest it. By taking amino acids in powder or capsule form, you can reduce this time to 14 - 16 minutes.

Best Liquid Amino Acids

Amino acids in liquid form are the third category of the expert rating. It is this form of release that is especially valued, as it involves a simple method of administration and increased digestibility. These are protein concentrates that do not linger in the gastrointestinal tract. They are almost instantly absorbed into the blood. According to Vyborexperta.ru, 3 liquid preparations became the best.

Sport Technology Nutrition Arginine 8000

Eighth place is occupied by a liquid solution of complex action with arginine, in different flavors from the domestic one. This is a dietary supplement for men and women leading an active lifestyle.

The basis of the product is arginine AKG. The substance takes part in metabolic processes, the growth of muscle tissue, stimulates the production of insulin, glycogen, growth hormone, reduces fat deposits, and ensures normal blood flow to the extremities.

Release format: liquid solution with flavorings and sweeteners. Because of this, it is taken in its pure form without mixing with drinks. The dietary supplement is suitable for injured athletes, as it speeds up the recovery process.

The packaging format is radically different - these are ampoules, each of which contains one serving of 25 mg (they account for 8000 mg of the active substance). A carton includes 20 pieces.

Advantages:

• Liquid solution with different tastes;
• High arginine content;
• Fighting obesity;
• Improved blood flow;
• Acceleration of the recovery process;
• Ampoule format.

Flaws:

• Flavorings, sweeteners;
• Fast consumption.

One serving is contained in one ampoule; you need to drink the solution before classes or physical activity. This is the best solution if you need to burn fat mass and build muscle.

Essential Amino Energy Cafe Series

In ninth position is a whole complex of amino acids with the addition of nitric oxide activators from the previously announced American manufacturer. The dietary supplement is intended for athletes of various profiles and coffee lovers to quickly build muscles.

The active formula is multi-component. L-arginine dilates blood vessels, BCAA amino acids are involved in protein production, beta-alanine increases endurance and performance, citrulline provides energy and reduces fatigue. Caffeine stabilizes metabolism and instant concentration.

The dietary supplement also includes green and black coffee extracts in the list of ingredients; they burn fat deposits and saturate the body with energy. The amino acid complex “Essential Amino Energy” guarantees fast action and rapid absorption.

The release form is a powder from which you need to prepare a coffee cocktail. One can holds 380 g, which is approximately 30 servings. There is no sugar or sweeteners, but there are flavors.

Advantages:

• Multi-component content;
• Caffeine, coffee extract;
• Powerful energy effect;
• Acceleration of instant concentration;
• Elimination of catabolic processes;
• Taste qualities.

Flaws:

• Flavors;
• Risks of sleep disturbances.

One dose is 5 g of active substances. You can stir the powder at any time of the day when you need a boost of energy and quick recovery after physical activity. But it is advisable to do this long before bedtime.

Performance Amino Liquid

Our last review is a liquid amino acid complex based on whey protein hydrolyzate. It is used for the purpose of rapid recovery after physical activity and building muscle mass.

The active formula immediately includes 19 amino acids. They are aimed at improving energy metabolism, increasing endurance, accelerating recovery, and strengthening the immune system. Whey protein hydrolyzate (40%) stimulates muscle growth, providing the best anabolic response to strength training. Despite the huge list of valuable substances, the manufacturer focused on L-arginine and L-ornithine, which have a somatotropic, lipotropic effect. The concentrate additionally contains vitamin B6, which accelerates protein metabolism.

Packaging – elongated plastic bottle with a capacity of 1000 ml, measuring cup. Inside is a liquid product with different berry flavors to choose from. It is important to note that the formula includes fructose and sweeteners.

Advantages:

• Valuable amino acid complex;
• Vitamin B6;
• Whey protein hydrolyzate;
• Pleasant taste, smell;
• Large bottle volume;
• An easy way to take it.

Flaws:

• Imperfect composition;
• Not for allergy sufferers.

The dosage of one serving is 20 ml of concentrate, which is equivalent to the capacity of a measuring cup. The bottle is enough for about 50 servings. In case of overdose, reactions from the gastrointestinal tract and allergic manifestations are possible.

Increased training efficiency

Another question regarding BCAAs is whether they improve exercise performance. In one experiment presented at the 2004 National Strength and Conditioning Association conference, six healthy men doing strength training took either BCAAs or a placebo.

When they consumed BCAAs, their levels of the stress hormone cortisol and creatine kinase, an enzyme released during muscle damage, decreased, and their testosterone levels increased. The study authors noted that participants who had greater body fat required a higher dose of BCAA to experience any anabolic effect.

Research suggests a relationship between the oxidation, or “burning,” of fat in muscles and the subsequent oxidation of BCAAs in the body. Exercise releases an enzyme (branched-chain alpha-keto acid dehydrogenase, or BCKDH) that is responsible for the oxidation of BCAAs. This implies that any exercise that results in the oxidation of adipose tissue also increases the need for BCAA intake, explaining why endurance athletes who use fat as an energy source require greater amounts of BCAA. The same is true for athletes who perform intense aerobic exercise to reduce fat tissue.

Taking BCAA before resistance exercise reduces cortisol and creatine kinase levels while increasing testosterone levels

How to choose an amino acid

The best amino acid complex is selected by a personal trainer and medical specialist. Despite the safety of the nominees presented in the review, the final word always belongs to the doctor. When getting acquainted with products, be sure to take into account several factors - the release form, the doctor’s prescription, the structure of the molecules.

Release form

Any product containing amino acids can be presented in several forms of release. We reviewed the most popular ones:

• powders - require mixing with water and strict adherence to the dose, may have a unique taste, are absorbed faster than solid forms;
• tablets/capsules - are absorbed more slowly by the gastrointestinal tract, but are more convenient to take, have no taste or smell, and are distinguished by dosage accuracy;
• solutions are liquid concentrates with the best absorption rate, simple method of application, pleasant taste, but there are flavors, dyes, and sweeteners.

The first option is suitable for allergy sufferers, vegans, vegetarians, and adherents of environmentally friendly, hypoallergenic products. The second is for those who do not want to spend time preparing cocktails and cannot tolerate “chemical” tastes and smells. The third will be appreciated by those who need quick recovery.

Expert advice

Only a medical specialist will be able to say exactly what composition and type of amino acids is appropriate in your case. Therefore, before you buy anything, consult your doctor. This could be a therapist or any other specialist.

Molecular structure

To choose such a drug, you need to have a basic understanding of the structure of amino acids, what they are and where they are relevant. This information significantly narrows the search for a suitable option, for example:

• free – molecules do not interact with other components, are absorbed faster, and are often preferred by professional athletes;
• hydrolyzed - a chain of several amino acids, the absorption of which takes a little more time, which does not reduce effectiveness, but prolongs the time to achieve results;
• BCAA – active substances with branched chains, ¼ part of such molecules in muscle mass, this is a reserve source of energy, minimizing the risk of injury;
• Di-/tripeptide - the same speed as free molecules, the first part of the peptides is broken down before the amino acids take effect, the second builds protein molecules.

Another classification is also being considered. These are replaceable (produced by the body), conditionally replaceable (produced, but in small quantities), essential acids (not produced).

What it is?

Before you learn how to consume amino acids, it is important to understand what they are. These substances are organic compounds that contain carboxyl and amine groups. Amino acids are produced in the human body and are a nutrient and part of protein. The properties of amino acids are extremely important for the normal functioning of the body, as they have a direct impact on growth, and are also a participant in processes such as the creation, strengthening and restoration of hormones, antibodies and enzymes.

Which amino acid is better

We have offered you 10 fresh solutions on which amino acid complex to buy to improve physical parameters and maintain health during intense training. If you still haven’t made your choice, listen to the recommendations of Vyborexperta.ru:

• Vplab L-Glutamine – pure glutamine with a cumulative effect, better absorption rate;
• Now L-Lysine 500 mg – lysine, which improves calcium absorption and increases resistance to viruses;
• Maxler Lysine 1000 - the best combination of price and quality, high benefits for ligaments, joints, bones;
• Scitec Nutrition Tryptophan – hypoallergenic tryptophan, control of appetite, psycho-emotional background, precursor of serotonin;
• Sport Technology Nutrition Arginine 8000 – arginine, fights fat deposits, convenient ampoule format;
• Essential Amino Energy Cafe Series – best taste, amino acid complex with coffee extract;
• Performance Amino Liquid – immediately contains 19 acids + glycine, somatotropic, lipotropic effect.

Be sure to consult your doctor before using this or that product, despite the fact that it is a dietary supplement. Even if this is not a drug, there are also contraindications and risks of developing side symptoms.

Muscle preservation

One of the big benefits of BCAAs is that they help preserve muscle during hard, intense workouts.

In an experiment involving swimmers, one group of participants took a BCAA supplement while the other group received a placebo. Athletes in the BCAA group had less muscle tissue breakdown after intense exercise. In another experiment, researchers who studied the behavior of skeletal muscle in rats found that BCAAs blocked catabolic reactions in muscle by activating ubiquitin-lysosome enzymes.

Recent research demonstrates that taking essential amino acids, including BCAAs, before starting exercise provides a powerful anabolic boost. This is due to the fact that increased blood flow as a result of training promotes a more intense flow of amino acids into muscle cells.

In one study, BCAAs were shown to help reduce muscle damage during exercise and block what is called delayed onset muscle soreness, which occurs after intense exercise.

16 women and 14 men took 5 g of BCAA before performing seven sets of squats of 20 repetitions each, resting 2 minutes between sets. Some of the subjects received a placebo. Those who took the BCAA supplement reported significantly less pain than participants in the placebo group; the effect was more pronounced in men than in women.

The authors suggest that the mechanism of this action may be a combination of suppression of muscle breakdown by branched chain amino acids and stimulation of muscle protein synthesis by the amino acid leucine.

BCAAs help reduce muscle damage during exercise and block delayed onset muscle soreness