We all want to be the best version of ourselves and see modifications in our total strength and endurance that correlate with our long-term physical goals. But the truth is that, for many people, recovery and proper muscle building are only realistically possible via supplementation.
Amino acids are the building blocks of our body’s proteins, and they play a crucial role in the repair of muscle cells, in hormone production, in the regulation of our energy levels, and in the efficiency of our immune system. But not all of them are the same. Non-essential amino acids can be produced naturally by our bodies. But others, called essential amino acids, can realistically only be obtained through food or the ingestion of high-quality amino acid supplements.
When Does It Make Sense to Invest in Amino Acid Supplements?
First of all, you should consider them if you are training hard and you are currently trying to boost your protein intake. During intense physical activities, our body breaks down muscle tissue, and after that, with proper rest, it can build it back, even stronger than before. It’s the basic principle behind building muscle mass. But everything needs to be done in moderation. Amino acids like BCAAs can reduce muscle breakdown and slightly fill the gaps in your protein intake.
Personally, while the difference is not exactly massive, I have found that amino acid supplements help with post-workout soreness and are useful when training during a fasting phase. Amino acid supplementation can help attenuate the post-workout appearance of DOMS; some amino acids, such as leucine, stimulate muscle protein synthesis, and can even help with endurance.
How Should You Feel after Taking Them?
Well, that varies from person to person. If you are not training too intensely and you already hit your daily protein levels via the ingestion of protein shakes, meats, eggs, or dairy, the effect of amino acid supplementation might be more subtle than you would’ve hoped. However, if you are currently fasting or in the middle of a cut, you might see some significant differences.
What could you notice? Well, for one thing, you might find that your endurance levels during workouts are slightly improved. Now, I don’t know if it’s the placebo effect at work or not, but after taking amino acid tablets for one week, I managed to smash my PB for 5k runs, by more than 45 seconds. Not dramatic, but enough to notice.
Likewise, one other thing I personally notice with amino acid supplements is a reduction in muscle soreness after physical exercise. Sure, it’s still there. Pump enough iron and you are bound to feel it. But the pain is less intense, and it lasts for less time. Amino acid tablets didn’t increase my strength as creatine did, nor did they lead to visible muscle growth overnight. Likewise, they didn’t have an immediate effect like caffeine does. But I really do think they helped.
For Some, the Effect Can Be Significant
Take my brother Max, for example. Didn’t train for no less than six months due to a significant knee injury, he recently tried to get back in the gym, and his diet consists nowadays solely of carbs and starch-rich foods. He really did try to improve his well-being, be more physically active, and also incorporate more protein in his meals. But the effects of such a long break catch up with him.
He was dealing with severe DOMS that lasted for at least two days after each workout, he was always fatigued and he didn’t notice any significant gains in his endurance. In short, he was miserable and he was on the brink of quitting. That is, until I forced him to at least consider taking EAA supplements before workouts.
Did it work immediately? No. But after around a week, he noticed that his muscle soreness started to go down, he had more energy during sets, and he was able to stay consistent with his workout routine. Was the difference dramatic? No. But it was enough to push him to continue with his physical development journey.
Can Amino Acids Help If You Are Not an Athlete?
Yes, amino acids are useful not just for muscle repair, but also for the regulation of hormone production, the creation of enzymes and the support of our immune system. If you are not eating enough protein, if you are currently recovering after an illness, or if you have chronic digestive issues such as Crohn’s disease, amino acid supplementation can make a world of difference.
In my case, I mainly take them because I travel around quite a lot, in the past I had frequent fatigue episodes, and my diet is quite inconsistent. Amino acids make sense if you want to preserve your energy levels, support the health of your GI, and minimise the effects of colds or other easy-to-catch ailments. Are amino acid supplements a cure for everything? No. But they truly are useful.
What Other Supplements Go Well with Amino Acids?
Well, it kind of depends on what you’re hoping to achieve. But personally, I am a fan of combining amino acid supplements with creatine and the occasional electrolyte powder. Why? Well, they pretty much complement each other. Amino acids have a crucial role in the process of muscle repair, while creatine is scientifically proven to help with strength and recovery. Electrolytes, on the other hand, can be essential if you are training hard, as we are unfortunately prone to losing them via sweating.
Electrolyte supplements can make DOMS less severe, aid with cramps and muscle recovery and also, for some, they can help with mental fog after intense physical exercise. In fact, this is one of the main reasons why I take them. Electrolytes, creatine and amino acids complement their role in the human body, and can, realistically, make you feel more energetic during and after workouts. It’s worth trying out. After all, what do you have to lose?
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