Do I need to drink amino acids for fitness

Whether amino acid supplementation is needed during fitness depends on the intensity of exercise and dietary structure. For the general fitness population, a balanced diet can meet their needs; When high-intensity training or insufficient protein intake, it may be considered to supplement branched chain amino acids or essential amino acids in moderation. People who engage in moderate intensity exercise on a daily basis can obtain sufficient amino acids through food. High quality protein foods such as eggs, chicken breast, and fish contain all essential amino acids, and when combined with plant-based proteins such as beans and grains, can improve absorption and utilization efficiency. Consuming 20-30 grams of protein within 30 minutes after exercising, such as a glass of milk paired with whole wheat bread, can promote muscle repair without increasing metabolic burden. Whey protein powder is also a convenient choice, but it is important to choose products without added sugar. Supplementing with branched chain amino acids may be more helpful during high-intensity strength training or endurance exercise. Leucine, isoleucine, and valine, three branched chain amino acids, can directly participate in muscle synthesis and metabolism, reducing muscle breakdown after exercise. However, excessive supplementation may interfere with the absorption of other amino acids, and it is recommended to limit the single intake to 5-10 grams. People with lactose intolerance or a need for vegetarianism can choose soy protein isolate or pea protein as alternative sources.

During fitness, it is recommended to maintain a daily protein intake of 1.4-2 grams per kilogram of body weight, with priority given to supplementing with natural foods. When using amino acid supplements, it is necessary to combine them with sufficient carbohydrates to avoid protein being consumed as energy. People with abnormal renal function should strictly control the total amount of protein, and diabetes patients should pay attention to the addition of sugar in protein powder. It is recommended to develop personalized plans under the guidance of nutritionists and regularly monitor indicators such as blood urea nitrogen.