For many athletes, sports supplements intake is the key to improving results. Amino acids, such as glutamine, in particular, become more and more popular every day. Why? It’s all because about twenty different amino acids are involved in protein synthesis, which directly affects muscle growth, as well as makes the body more energetic and helps to burn fat. The trinity of glycine, methionine, and arginine is crucial because it’s responsible for creatine synthesis. There is also valine, leucine, and isoleucine, which form the BCAA complex. Also, there are glutamine, taurine, carnitine, etc. However, each one may have individual properties and actions.
Without a doubt, the intake of a bundle of useful substances at once (like glutamine, creatine, carnitine, etc. at once) produces very beneficial effects. However, solving a specific problem is a more efficient way. That is why it’s better to focus on a particular amino acid that the body requires most.
Benefits of Glutamine
Aspiring athletes leading an active life and frequently working out have a particular need for glutamine. This amino acid primarily participates in muscle growth and fat burning, as well as it accelerates metabolic processes. Moreover, glutamine is partially responsible for the lactic acid formation, which reduces pain and fatigue sensations after an intense workout. Taking glutamine positively affects the GH level, immunity, memory, attention, and overall brain activity.
Glutamine is a primary helper in recovery after intense training, as well as after various injuries that sometimes occur in said training. It’s responsible for glucose balance in the blood and glycogen replenishment. If the body is running short of glutamine, it’s going to take it from muscles, which, in turn, is not so good for training efficiency. All that leads to the conclusion that glutamine is better to be present in the diet, both in food and as a supplement.
Effects Of Carnitine
Let’s have a look at yet another useful substance – carnitine. It serves excellent as a fat burner and plays its part in glycogen accumulation in muscle, which consequently increases the body’s stamina and accelerates muscle volume increase. Carnitine is involved in converting subcutaneous fat into energy, thus helping to lose excess weight.
The Importance Of Creatine
Three amino acids – glycine, methionine, and arginine, together synthesize the substance known as creatine, which is indispensable for the body. It is directly responsible for muscle growth. In bodybuilding, it is used as a supplement that increases muscle strength and stamina, which, in turn, contributes to rising results, for example, by progressing in working weights. To receive the maximum benefit from creatine, you better take it together with other amino acids. For instance, it goes along quite well with glutamine.
The Importance Of BCAA
Valine, leucine, and isoleucine are three essential amino acids, which together form a complex known to many as BCAA (Branched-Chain Amino Acids). Its action on the body includes the increase in strength, subcutaneous fat reduction, faster post-training muscle recovery, and insulin production stimulation. The action BCAA complex is similar to that of creatine, but their combined use is preferable. Moreover, BCAA helps in the synthesis of alanine and glutamine, which contributes to muscle development.
How to Combine?
Taking various amino acids helps to address different problems. Glutamine mixed with carnitine is a helper on ripping, the BCAA accelerates muscle growth in general, creatine serves as a source of energy directly during training. What should be kept in mind is the correct dosage. To avoid any too complex calculations, you should take ready-made supplements, which are perfectly balanced already. For BCAA, for instance, valine, leucine, and isoleucine ratio is 1:2:1.
Athletes have a higher need for sports nutrition than people with an inactive lifestyle. That is why it is so important to choose high-quality complexes that provide maximum effect. Thus, the most popular among athletes are protein, glutamine, carnitine, as well as a complex of bcaa or creatine. It remains only to make the right choice. If you have any problems with this, then you should consult with a specialist. Compared to people with an average level of activity, athletes have a higher need for certain substances. So, for them to achieve desirable effects, it’s essential to choose high-quality supplements carefully. The most popular ones among athletes are various forms of protein powders, BCAA, creatine, carnitine, glutamine, etc. One should choose what suits their needs most.