How to drink fitness amino acids

Fitness amino acids can be directly taken with warm water or added to protein powder for consumption. It is recommended to supplement within half an hour before and after exercise. The main ways of amino acid supplementation include taking with meals, supplementing after exercise, supplementing before bedtime, supplementing on an empty stomach, and supplementing in portions.

1. Take with meals

Combining amino acids with regular meals can slow down absorption and is suitable for people in the muscle building phase. Proteins are broken down into small molecule peptide chains and free amino acids under the action of stomach acid. Mixed foods can prolong absorption time and continue to provide raw materials for muscle synthesis. The proportion of branched chain amino acids in whey protein hydrolysate is relatively high, and co consumption with carbohydrates can promote insulin secretion.

2. Supplementing after exercise [SEP]: Supplementing within 30 minutes after strength training can quickly repair muscle fiber injuries. At this time, the permeability of muscle cell membranes increases, and the activity of amino acid transporters is enhanced, especially requiring branched chain amino acids such as leucine and isoleucine. It is recommended to choose a compound amino acid preparation containing glutamine, which can help alleviate delayed muscle soreness.

3. Supplementing before bedtime

Taking during the peak period of growth hormone secretion at night can promote muscle synthesis and metabolism. Casein hydrolyzed amino acids or sustained-release formulas can be continuously released during sleep, preventing muscle breakdown. Pairing with a small amount of nuts can prolong the residence time of amino acids in the blood, but it is necessary to control fat intake to avoid affecting absorption efficiency.

Fourth, fasting supplementation

Drinking amino acids on an empty stomach in the morning can avoid competing with food for absorption channels. Free amino acids can be transported directly through small intestinal epithelial cells without digestion, which is suitable for situations where rapid energy supply is needed during the fat loss period. But those who secrete too much stomach acid may experience acid reflux, and it is recommended to pair it with a small amount of soda crackers for buffering.

Fifth, divided supplementation

divides the daily total intake into 3-4 times, which is more in line with the rhythm of muscle protein synthesis. A single high-dose supplementation may result in partial excretion of amino acids through the kidneys, with 5-10 grams recommended each time. High intensity training days can be increased to 4 times a day, and rest days can be reduced to 2 times to maintain basic levels.

Fitness enthusiasts should supplement amino acids in combination with training intensity and dietary structure adjustments. Lactose intolerant individuals should choose fermented amino acids from plant sources. Long term high-dose use may increase the metabolic burden on the liver and kidneys. It is recommended to test liver and kidney function every three months. High quality protein foods such as fish, eggs, and soybeans in daily diet can provide essential amino acids, and supplements cannot completely replace natural foods. Timely supplementation of carbohydrates and electrolytes after training can improve the utilization rate of amino acids.