Is it necessary to drink amino acids before exercising

In the early stage of fitness, there is generally no need to deliberately supplement amino acids, a balanced diet can meet the needs. Whether additional amino acid supplementation is needed depends on factors such as training intensity, dietary structure, and individual metabolic differences. The protein intake of the general fitness population through daily diet is sufficient to support muscle repair and growth. Animal based foods such as eggs, lean meat, and fish contain a complete amino acid spectrum, while plant-based foods such as beans and grains can also provide essential amino acids when consumed in combination. For individuals who engage in moderate intensity training 3-4 times a week, the protein requirement is approximately 1.2-1.6 grams per kilogram of body weight, which can be easily met through a normal diet. Supplementing with additional amino acids at this time may cause overnutrition and increase the metabolic burden on the liver and kidneys.

High intensity training or professional athletes may require targeted supplementation of branched chain amino acids. Branched chain amino acids can help reduce muscle damage when muscle breakdown metabolism intensifies after continuous endurance training and explosive power training for more than 90 minutes. Special populations such as those with digestive and absorption disorders, vegetarians, and fitness enthusiasts may also require assessment and supplementation. But in such cases, it is recommended to conduct a nutritional assessment first to avoid blindly using supplements.

Fitness nutrition supplementation should follow the principle of prioritizing basic diet, and it is recommended to obtain amino acids through natural foods. The absorption and utilization rate of high-quality proteins such as whey protein and casein is higher than that of free amino acid supplements. If there are special needs, a supplementary plan should be developed under the guidance of a professional nutritionist to avoid excessive intake affecting metabolic balance. At the same time, pay attention to the reasonable ratio of carbohydrates and proteins within 30 minutes after training, which is more conducive to muscle synthesis.