KEY SUPPLEMENTS FOR ENDURANCE: AMINO ACIDS - BUILDING BLOCKS OF PROTEINS (3/5)
We will not discuss the amino acids too long, as they are already covered in the products presented in the sections Hydration and Regeneration. Amino acids are constituents of proteins. In principle, we are talking about 20 standard amino acids - some are essential, which we need to obtain with food, as they are not synthesized by the body itself. In sportsmen, it is important that in case of exertion where muscle tissue decomposition is expected, along with existing supplements and foods a small amount of amino acids is added. Usually, they are known under the abbreviation of BCAA, which stands for branched-chain amino acids such as leucine, isoleucine and valine - the most important of them being leucine as it gives the body a kind of signal to begin with the synthesis of muscle tissue. BCAA is added into a bottle (or consumed before exercise) if exercise lasts longer than 2 hours; otherwise, BCAA included in the hydration drink covers all the needs of an average recreation enthusiast.
And although BCAAs are a proven and well-known thing, nowadays the use of HMB is preferred in top-level sports, as amino acids are already sufficiently present in the sports nutrition. It is a derivative of the already mentioned leucine, which is not only extremely bio-available but at the same time protects the muscle from breaking down and accelerates the construction of muscle tissue. Namely, HMB was first started to be used in patients in long-term hospital care, as it prevented atrophy of skeletal muscles and ligaments better than any other supplement. From the testimonies of our customers, above all cyclists, we learned about another unknown effect of this supplement - the muscle, when this supplement is consumed before a demanding training or a game, tires at a later point in time and generally "burns" less. The conclusion is that the tissue - of course, with the appropriate concentration of amino acids - is regenerated already during training or, in other words, micro-lesions heal faster.
The last nutrient added after the end of the exercise, and which is of course - either as an addition or as part of the protein - is already represented in a quality regeneration drink, is glutamine. Glutamine is the least known, although it forms most skeletal muscles. Glutamine will not miraculously increase the musculature itself, but it will significantly shorten the time of injury (damage can be considered as micro-damage or loss of tissue at the moment of strain), thus enabling faster regeneration. It is a cheap and safe supplement which will be most useful for vegetarians and vegans who are lacking glutamine in their nutrition, and naturally, athletes recovering from injuries.
In the next section, you can read about the most interesting topic which shall interest every endurance athlete - VO2max.