When is the best time to eat fitness amino acids

Fitness amino acids are recommended to be supplemented 30 minutes before or immediately after exercise, or taken before bedtime. The timing of amino acid supplementation mainly includes improving endurance before exercise, promoting recovery after exercise, helping repair before bedtime, avoiding fasting absorption between meals, and reducing gastrointestinal irritation with meals.

1. Improving endurance before exercise

Supplementing branched chain amino acids 30 minutes before exercise can help delay fatigue and improve exercise performance. Leucine in branched chain amino acids can directly participate in energy metabolism and reduce muscle breakdown. It is recommended to choose powder or capsule form to avoid solid food affecting digestion speed. Whey protein hydrolysate is also a good precursor source.

2. Promoting recovery after exercise

Supplementing amino acids within 30 minutes after exercise can accelerate muscle fiber repair, at which point muscle cell membrane permeability increases and absorption efficiency is optimal. Glutamine can help restore immune function, while arginine can promote growth hormone secretion. Combining fast carbohydrates has a better effect, but individuals with abnormal kidney function need to control the total amount of protein.

3. Help repair before bedtime

Taking casein or slow-release amino acid mixture before bedtime can provide continuous synthesis materials at night. The repair effect during the peak period of growth hormone secretion is significant, especially suitable for those who need to increase muscle mass. Tryptophan also helps improve sleep quality, but patients with gastroesophageal reflux should avoid taking it in a supine position.

4. Avoid fasting between meals

Supplementing amino acids between meals can maintain the concentration of essential amino acids in the blood and prevent muscle breakdown metabolism. Branched chain amino acid powder has a fast dissolution rate and is suitable as a snack. However, it should be noted that the single dose should not exceed 10 grams to avoid increasing the metabolic burden on the liver and kidneys. Diabetes patients need to monitor blood glucose changes.

5. Reduce irritation with meals

For gastrointestinal sensitive individuals, it is recommended to take amino acid supplements with meals, as food can buffer irritation to the gastric mucosa. Protein based foods themselves are rich in amino acids, and when combined with supplements, they can increase their bioavailability. But a high-fat diet may slow down absorption, and fitness enthusiasts are advised to choose a combination of light meals.

It is recommended that the daily total intake of amino acids for fitness enthusiasts be controlled within the range of 1.2-2 grams per kilogram of body weight, as excessive supplementation may increase metabolic burden. High quality protein from natural foods such as eggs, fish, dairy products, etc. should be the main source, and supplements should only be used as supplements when the diet is insufficient. Different training target populations need to adjust their supplementation strategies: those who gain muscle should focus on supplementing after exercise and before bedtime, while those who lose weight can increase their pre exercise dosage. Long term use of a single amino acid may disrupt the balance in the body. It is recommended to undergo nutritional assessment and adjust the plan every 3 months. At the same time, maintain sufficient water intake to promote the excretion of amino acid metabolites.