Amino Acids & Muscle Recovery

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Overview
You have your mind set. You are sticking with your intense exercise
program until you reach your desired results. Your only setback is the
discomfort you feel in your muscles after a hard workout, and it seems
impossible to get an equally hard workout every time. You wonder if
there is any way for your muscles to recover more quickly. Scientists
have good news for you. Research suggests that muscle recovery may be
expedited by the consumption of amino acids.

What are Amino Acids?
Amino acids are commonly referred to as the "building blocks of
protein." The properties of each protein are determined by the amino
acids within that protein. Humans need 20 amino acids but can only
produce 10 of those. The 10 which cannot be produced are referred to
as essential amino acids, and you must consume them through food.
Failure to do so will cause your body to break down your proteins and
muscles in search of the amino acid it desires.

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How Exercise Affects Amino Acids
Proteins are not often used as a fuel source during exercise. This job
is primarily left to carbohydrates and fats. However, amino acid
catabolism--the breakdown of amino acids to release energy--is
increased during exercise. According to Dr. Richard B. Kreider in his
article published in "Sports Science Journal" in 1999, Branched Chain
Amino Acids--leucine, isoleucine and valine--are used by the muscles
during endurance exercise. The decrease in BCAAs may lead to fatigue,
ultimately shortening the length of the exercise bout. The majority of
research points to changes in muscle proteins after exercise, noting
that synthesis and breakdown are both increased.

Supplementation of Amino Acids
Some amino acids may cause an increase in growth hormone release and
insulin secretion. Supplementing these amino acids through diet may
create the same effect. Kreider noted in his article that
supplementation of BCAAs may eliminate the exercise-induced decline in
glutamine, as well as the breakdown of proteins and the release of
muscle enzymes. These results can decrease damage to the muscle caused
by exercise.

How to Consume
A 1999 study published in "American Journal of Physiology--
Endocrinology and Metabolism" examined the effects of amino acid
supplementation through intravenous infusion and oral consumption.
They found very similar results when essential amino acids were
consumed orally as when they were infused.

When to Consume
In 2001, another Texas study published in "American Journal of
Physiology--Endocrinology and Metabolism" had participants consume
amino acid-carbohydrate supplements prior to exercising on one trial,
and after exercising on the other trial. Uptake of the supplement by
the muscles was greater when consumed pre-exercise, suggesting that
supplementing amino acids before your workout may be more beneficial.

Warning
Although research has found positive effects on muscle recovery
through amino acid supplementation, further research needs to be
conducted for a more in-depth understanding. Therefore, use caution
with any supplements, and consult a physician immediately if you
experience any problems.