After high sporting loads, proteins and amino acids play an important role in muscle formation and regeneration. To build muscles, not only training is important, but also the right nutrition to support the muscles. If muscle building is to proceed without problems, an additional supply of micronutrients during sport is of great advantage. Amino acids are particularly important here because they support the muscles perfectly and make training more effective.
What are amino acids?
Muscles consist of 70% water and other body fluids. Approximately 20-25 percent of muscle mass consists of proteins, the rest is stored energy, which we consume through food with minerals, carbohydrates and fat.
Among other things, our vital proteins are composed of long amino acid chains. The body needs 20 different amino acids to build muscles. 8 of them are essential, i.e. they cannot be formed by the body itself, so they have to be absorbed through food. The rest is not essential and can be formed by the body itself.
If you train hard, the body is dependent on amino acids and other important minerals and nutrients.
Therefore, a sufficient supply should be paid attention to. Usually the increased need cannot be covered with food and an additional supply is necessary.
Essential amino acids for muscle building
BCAA (branched-chain amino acids)
BCAAs consist of the branched-chain amino acids isoleucine, leucine and valine. These are beneficial because they enter the blood immediately, delay muscle fatigue and protect the body from muscle breakdown. Already during exercise, an optimal starting point for the subsequent regeneration is created, since the amino acids supplied start directly at the small muscle injuries caused by sport.
L-Arginine
L-Arginine is a conditionally essential amino acid. This means that the body can form it, but only in certain amounts. During physical strain or growth, the requirement is usually higher, which is why the amino acid should also be ingested through food. L-arginine is mainly found in pumpkin seeds, peanuts, almonds, pine nuts, hazelnuts and lentils. L-Arginine improves blood circulation because it has a vasodilatory effect. This improves the transport of oxygen and nutrients to the muscle, increasing muscle strength and endurance.
L-Glutamine
L-Glutamine is also a conditionally essential amino acid. It plays a central role in protein synthesis and is an important component of muscle cells. It is of great importance after intensive training, whether endurance or weight training, because L-glutamine ensures optimal regeneration. In addition, the amino acid contributes to a larger muscle cell volume, promotes protein formation in the muscle and promotes glycogen storage in the muscle with a low carbohydrate intake. The body accesses the glycogen reserves in order to quickly gain energy, especially during heavy physical exertion. However, since these reserves are limited and quickly depleted, regular training, which may also take place in combination with a diet, should in any case ensure a sufficient supply of glycogen. The regular intake of L-Glutamine can favour this. L-glutamine is found mainly in milk and dairy products, in wheat and soya products, in raw or smoked salmon, in eggs, in raw or smoked pork, beef and poultry, and in walnuts.
More interesting articles:
– The most important micronutrients in sport
– L-Glutamine against gastrointestinal complaints in endurance sports
