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Essential elements of our body, amino acids are the main constituents of proteins. There are different types of amino acids, depending on the origin of the protein in question. Each category of amino acids has different particularities on the body and organism, which adapt to the needs and goals of the athlete.
What are amino acids?
An amino acid is a carboxylic acid, characterized by a carboxyl group (–C(O)OH), itself composed of a carbon atom. These are molecules absolutely essential for the functioning of the human body and organism. Because we do not store amino acids, our body makes them in two different ways. Either from scratch or by modifying others.
By binding to other molecules, amino acids form the proteins we know well today. Depending on the origin of the protein (dairy or plant-based), there are different types of amino acids.
Different types of amino acids
Essential amino acids
Amino acids are called "essential" or "indispensable" when they come from complete proteins like those found in milk protein (whey, isolate, casein, hydrolysate). As their names suggest, they are essential for the well-being of the body but cannot be synthesized naturally, or at an insufficient rate. Essential amino acids must then be supplied through diet or supplements. There are about ten of them, and the main ones are BCAAs (Leucine, Isoleucine, Valine).
Semi-essential amino acids
Amino acids are called "semi-essential" when they can be synthesized by the body under certain conditions. They can also be supplied through diet in some cases, especially in newborns. Arginine, Glutamine, or Citrulline are, for example, semi-essential amino acids.
Non-essential amino acids
Unlike essential amino acids, they do not depend on an exogenous supply since the body knows how to make them itself. Alanine, Glycine, or Carnitine are non-essential amino acids.
Amino acids and how they work
Practicing a sport, whether intense or not, leads to a decrease in amino acids in the blood. If these amino acids are not quickly produced by the body or are not assimilated through food, deficiencies characterized by fatigue, muscle pain, or insomnia can affect the athlete. This is why, at certain times, supplementation is necessary. Each amino acid has its own specific property that helps to alleviate these deficiencies induced by burned energy.
BCAAs
As seen previously, BCAAs belong to the family of essential amino acids, which consist of Leucine, Isoleucine, and Valine. These amino acids are the most important for anabolism and muscle recovery. Only diet and/or supplementation can provide the body with the BCAAs it needs. At Nutrimuscle, there are two types of BCAAs:
BCAA 4.1.1 Builders
BCAA 4.1.1 Builders stimulate muscle building thanks to an overdose of leucine and the anabolic support of isoleucine and valine. They contribute to mass gain by stimulating protein synthesis and muscle recovery.
BCAA 2.1.2 Resistance
BCAA 2.1.2 Resistance help resist catabolism, as well as the loss of strength and fatigue that occur during training. These are the BCAAs most concentrated in leucine-valine, which is why, taken before and during exercise, they help limit drops in valine levels in the blood and combat fatigue. Taking them 30 minutes before exercise immediately increases performance by 6%.
Beta-Alanine Carnosyn
Beta-Alanine is a non-protein amino acid (it cannot be incorporated into food) that serves as a precursor for the production of carnosine (a peptide resulting from meat digestion). Carnosine helps increase muscle contraction capacity, produces an anti-inflammatory action, improves recovery, and reduces fatigue.
Arginine
Despite its status as a "semi-essential" amino acid, Arginine should be considered essential for athletes, as physical activity increases the body's needs. Arginine supplementation in athletes increases nitric oxide (NO) levels. This gas facilitates the heart's work by widening blood vessels. In addition, arginine promotes blood circulation, especially in the muscles, and thus improves muscle pump.
Carnitine – Carnipure
Carnitine plays a primary role in energy metabolism and fat oxidation: it allows the transport of lipid molecules within tissues so that they can be burned there. Thus, it is used in supplementation for its "fat-burning" action, as well as for muscle recovery, fighting fatigue, and its antioxidant properties.
Citrulline (L- Citrulline base)
Citrulline is a semi-essential and, like Alanine, a non-protein amino acid. It is anabolic and participates in the body's molecular synthesis reactions. Thus, Citrulline supplementation improves cardiovascular and immune health by improving blood circulation. Moreover, thanks to its indirect action on NO production, it can compensate for deficiencies or even boost sexual endurance in men not suffering from erection problems.
Crystallized Glycine
Glycine is a non-essential and proteinogenic amino acid omnipresent in the collagen of muscles, tendons, ligaments, and skin. This is why it is highly valued in the fitness world. In addition, glycine combined with glucose mitigates the rise in blood sugar levels and impacts blood sugar, insulin, and diabetes.
Glutamine (L- Glutamine)
Glutamine is a semi-essential and proteinogenic amino acid found in high concentration in muscles. Glutamine intake stimulates anabolism in muscles and plays a role in maintaining the athlete's health. It nourishes immune and digestive cells and thus prevents potential problems at this level.
Leucine (L- Leucine)
Leucine is an essential amino acid that stimulates muscle protein synthesis and reduces the rate of their degradation. Thus, like Glutamine, it has a natural anabolic effect and protects against catabolism. It is the most stimulating amino acid for muscle volume gain. During training, it also helps compensate for losses and thus allows for better recovery afterward.
Which amino acids to choose according to your goals
Before starting to take amino acids, choosing carefully is very important to match the athlete's needs and goals and thus increase their effectiveness.
To improve your muscle recovery
BCAA Builders are the primary amino acids for muscle building and mass gain. To be consumed before and after the session, they play a triple role in muscle building by stimulating protein synthesis, decreasing the rate of cellular degradation, and boosting the production of stem cells which will increase the number of fibers in the muscles.
Glycine positions itself as a perfect supplement to improve muscle recovery. It prevents injuries during training, strengthens tendons, ligaments, and muscles. For optimal results and good sleep, consume your glycine after each workout and in the evening before bed.
To dry out and burn fat faster
Carnitine is the main fat-burning amino acid, for this, Nutrimuscle has chosen the purest form. L-carnitine Carnipure® plays an essential role in fat oxidation: it allows the transport of lipid molecules within tissues so that they can be burned there. In overweight people not following a diet, L-carnitine intake increases the proportion of fats used as fuel. Over time, this effect leads to fat loss.
To prepare your body for exercise
Musclepump Pre-workout - caffeine-free
Nutrimuscle's Musclepump Pre-workout - caffeine-free is a blend of amino acids specially designed for consumption before training. It contains Arginine (L-Arginine Base), Citrulline (L-Citrulline Base), Beta-Alanine Carnosyn, and BCAA 2.1.2 Resistance.
The Beta-Alanine Carnosyn present in Musclepump Pre-workout - caffeine-free acts as a nitric oxide (NO) booster, thus promoting muscle pump. L-Citrulline and L-Arginine Base jointly increase nitric oxide levels, allowing for better oxygenation and muscle pump. BCAA 2.1.2 Resistance, for their part, have an anti-fatigue action by blocking the harmful effects of tryptophan and serotonin.
To improve your endurance
Carnosine is naturally present in muscles. Beta-Alanine supplementation increases carnosine concentrations in both type I and type II muscle fibers, thereby limiting deficiencies and allowing for greater physical endurance over time.
BCAA Resistance increases the concentration of valine and leucine to prevent deficiencies and delay the onset of fatigue. In addition, taking them prevents the conversion of tryptophan into serotonin, a fatigue-inducing neurotransmitter. Supplementation with BCAAs 30 minutes before exercise immediately increases performance by 6%.
To take care of your health
Thanks to the creation of carnosine, Alanine has protective antioxidant effects for the lungs, heart, kidneys, spleen, and brain. Carnosine thus exerts direct or indirect actions by increasing the activity of antioxidant enzymes. For example, carnosine increases intracellular glutathione levels.
Carnitine is a molecule that the liver and kidneys synthesize from two amino acids (lysine and methionine), three vitamins (niacin, B6, and C), and iron. Methionine, responsible for the transformation of Carnitine, is an essential component that aims to protect the liver. Methionine also helps regulate cholesterol and thus contributes to good cardiovascular health.
Nutrimuscle glutamine, by nourishing immune cells and digestive cells (intestinal permeability), prevents immune and digestive problems.