What amino acids and in what form should I take?

If you decide to take amino acids, then most likely you have already heard about their incredible health benefits. Each amino acid has its own unique function and assigned role in the functioning of the human body.

Naturally, athletes are more interested in the amino acids that make up the protein, that is, proteinogenic amino acids that help muscles grow and recover. However, there are also amino acids that do not take part in the structure of muscle protein and perform completely different functions, or at the same time help build muscle and have an additional effect on the body. Based on what specific result an athlete needs, he can drink various types of amino acid supplements:

• The single amino acids presented as mono supplements are often used by advanced athletes and fitness enthusiasts who know the benefits of their use. Let’s take the amino acid glutamine as an example.. In its pure form, it participates in protein metabolism in the body, helps to provide additional muscle hydration, creating an anabolic environment, and enhances immunity. If you have a desire to achieve a pumping effect, arginine can help you, which increases the concentration of nitric oxide in the body, thereby accelerating blood flow and increasing the supply of nutrients to the trained organ. In addition, many of the amino acids stimulate the release of growth hormone, which is highly prized by bodybuilders for its anabolic properties. The intake of individual or isolated amino acids will ensure that there is a ready supply of them. Their reception is especially good for those who know exactly what their body lacks.  
• BCAA complexes contain three essential amino acids in their composition – valine, isoleucine and leucine, which differ from other amino acids by characteristic side branched links in the structure. They are simply necessary not only for athletes, but also for ordinary people who want to feel healthy and satisfied with life. The main feature of these amino acids is that bypassing the liver, they immediately enter the muscles, where they send a signal to build new muscle tissues. These amino acids are the main building blocks for new muscle tissue. In addition, they have a positive effect on overall well-being and the nervous system.
• Amino acid complexes – a set of a number of amino acids or their individual representatives in the composition. They can be presented in free form, without bonds with other amino acids, or in peptide bonds of 2, 3 or more representatives in one bundle. It should be understood that a special role is assigned to essential amino acids, and their high concentration in the complexes will determine their high efficiency. All athletes can take amino acid complexes, and the amount and dosage depend on the manufacturer’s recommendations and the degree of training intensity.

Choose amino acids depending on the tasks and needs of your body. It will be easier to say which product helps you the most, and take that one. For a quick and complete recovery, BCAAs and other proteinogenic amino acids will help more, and for solving other specific problems, it is better to choose certain individual amino acids. The recommended dosages of amino acids are usually indicated on the packaging, but the intensity of your physical activity should also be considered.

Speaking specifically about the forms, several types come to mind: powder, gelatin and gel capsules, tablets and liquid amino acids. Each of these forms has its own bioavailability. This is due to the fact that in the gastrointestinal tract, the product must undergo a certain processing and then be absorbed through the walls of the vessels into the blood. Absorption of nutrients occurs in liquid form, and this determines the difference between the above products.

Naturally, the most easily and quickly assimilated are liquid amino acids; they are absorbed the fastest without causing any unpleasant sensations. immediately enter the stomach in liquid form and do not require much processing time.

The second fastest absorption are gelatin (hard) and gel (soft) capsules. Inside them there is a micronized powder, which is quickly processed after the capsule shell has disintegrated.

And last but not least are the pills, which can sometimes cause mild stomach upset or heartburn due to the time and energy the body takes to process them.

Amino acids are extremely healthy foods that, like any other food, should be taken wisely. Based on the needs and desires of your body, as well as on your own goals. Remember that while amino acids are safe, they should not be overused and cause imbalances in the body.