Amino acids are essential for the human body. They help improve overall health and enhance metabolism. While a normal intake of amino acids can easily be obtained by including protein in every meal, certain athletes tend to take additional supplements to make up for the extra physical stress their body endures during strenuous workouts. According to certain experts, consumption of amino acids with every meal can prove to be as beneficial as an intake, pre and post exercise. Here we shed further light on as to how you can get quality proteins at meals along with the best time to take them.
Amino Acids At Meals
The best way to get a healthy amount of amino acids is to include protein at every meal. As recommended by the Institute of Medicine an ideal quantity is 56 grams/day for women and 46 grams/day for men. For those who work out regularly or undergo other physical stress, the required quantity may be more. The same is the case for those looking to build muscles. According to a study by the Journal of Nutrition, consumption of protein with each meal stimulates round the day muscle protein synthesis more effectively as compared to eating most of it with one meal.
When Should Athletes Consume Proteins?
According to the American College of Sports the best times for athletes to consume amino acids is before and after workout. Some studies indicate that consumption of essential amino acids near workout sessions can enhance muscle protein synthesis which in turn prevents muscle protein breakdown.
For Weight Lifters
For those looking to life heavy weights during workouts, the best time for consumption is after the warm up and before beginning the actual workout. Doing so can enhance the body’s recovery and can also help achieve maximum results.
For Runners or Swimmers
For runners and swimmers the best time for consumption is before and after the workout. If you are someone who likes to go on long running session, it is advised that you mix the amino acids supplement with water. This will help your body stay hydrated and at the same time provide you with the benefits of amino acids.
Branch Chained Amino Acids
BCAAs enhance protein synthesis and protect muscles from getting damaged during workouts. Among the three BCAAs; leucine, isoleucine and valine, much emphasis is placed upon consumption of leucine. However, it is highly recommended that you take all three. The reason being that consumption of just one can lead to depletion of others. The best time is either after an exercise session or between meals.
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