Is it better to drink amino acids before or after exercising

Supplementing with amino acids before or after fitness has its own advantages, and the specific choice depends on the training objectives and physical needs. Supplementing before exercise can help delay fatigue, while supplementing after exercise is more beneficial for muscle repair. Supplementing with amino acids before fitness can provide a rapid source of energy for the body, and leucine in branched chain amino acids can directly participate in the tricarboxylic acid cycle, reducing muscle breakdown metabolism during training. Consuming half an hour before training can improve endurance performance, especially for people who engage in long-term aerobic exercise or high-intensity interval training. The absorption rate of branched chain amino acid powder is faster after dissolution, and it is more effective when combined with a small amount of carbohydrates. However, people with sensitive stomachs should be aware that drinking on an empty stomach may cause discomfort. Supplementing amino acids after fitness has a more significant effect on promoting protein synthesis, and the golden window period for muscle absorption of nutrients is within 30 minutes after training. Supplementing at this time can stimulate insulin secretion and accelerate the transport of amino acids to damaged muscle fibers. Whey protein hydrolysate contains various essential amino acids, which, when combined with fruit sugar foods, can quickly replenish muscle glycogen. For those who need to increase muscle mass, it is recommended to choose a compound formula containing glutamine, but those with abnormal kidney function need to control their total protein intake. Regardless of whether you choose to supplement before or after training, it is important to note that the total daily amino acid intake should not exceed 0.4 grams per kilogram of body weight. Pairing whole grains with fresh vegetables and fruits can optimize absorption and utilization while maintaining sufficient water intake. Regularly adjust supplementary strategies and observe physical reactions, and consult professional nutritionists to develop personalized plans if necessary. Avoid taking caffeine together before and after training to avoid affecting absorption. It is recommended to take medication at intervals of more than three months after continuous supplementation.