Do you want to boost muscle gains and muscle recovery? If so, then you should consider amino acids for muscle recovery. Amino acids are the building blocks of protein. It makes them necessary for building lean muscle mass and recovering after a tough workout. About 40% of a healthy adult’s body weight is made up of muscle, so it’s important to feed your muscles with the stuff they need, including amino acids. So after a tough workout, it’s critical to make sure your body is getting aminos/proteins it needs to recover. This is due to small tears in muscle fibers that must heal up to build lean muscle mass.
There are different ways you can boost your amino acids. They include protein powders, tablets/capsules, and liquid aminos. This can affect issues like the types and amount of aminos you get. For example, while liquid aminos provide most of the 20 amino acids in the human body, you only get a small amount. Meanwhile, if you want to boost your branched-chain amino acids (BCAAs) as a post-workout supplement, then a powdered supplement is a better option. Meanwhile, if you’re on-the-go, then a tablet or capsule is a more practical option since you can take it anytime since all you need is a glass of water.
What Are Amino Acids All About?
These are well-known as the building blocks of protein. The human body has 22 amino acids, although two are very rare. So there are 9 “essential” amino acids (EAAs) and 11 “non-essential” amino acids. The difference is that the body makes NEAAs, but EAAs must be consumed from food/supplements.
Amino acids make up polypeptides, which make up proteins. It might be surprising, but about a fifth of muscle is made up of proteins. Different kinds of muscles contain different stuff. Water makes up nearly 80% of muscles, so it’s important to make sure you’re drinking at least 2 liters of water per day.
It’s important to make sure you’re getting enough of all 20 amino acids to build lean muscle mass. This requires your body to make enough NEAAs and consuming enough EAAs from foods and supplements.
BCAAs have been trending in recent years and are available in several amino supplements. If you’re getting enough of all 20 aminos, then this might help with building muscle and workout recovery. If that’s not the case, then boosting BCAAs won’t help if your body doesn’t have enough of the other amino acids.
Amino acid supplements can also provide other benefits. For example, other body parts like skin, hair, and nails need proteins. Fun Fact: Skin is the largest organ of the human body. If your body doesn’t have enough of proteins like elastin, your skin will be less stretchy. A lack of “keratin” proteins will also make your nails more brittle.
Amino acids are also important for brain neurotransmitters (signal-senders). These are important because they’re critical for things like appetite control, mood/emotions, energy levels, and physical fatigue. For example, it’s believed that BCAAs might help to delay fatigue during workouts, which could help you get in more reps, sets, or distance.
Amino Acids for Muscle Recovery
If you’re exhausted after gym workouts, then you’re doing something right. It includes sore muscles, which is different from injuries like pulled muscles. You can build lean muscle mass through the process of tearing/repairing muscle tissues.
After an exhausting workout, torn muscle tissues take 24 to 48 hours to repair. It could be argued that the 23 hours you’re not in the gym are more important for building muscle than the 1 hour in the gym.
There are many ways you can speed up the recovery process. They include an amino acid sports drink. This is a convenient way to boost your aminos and speed up muscle repair. Besides boosting your aminos, these drinks can also provide other important stuff like water, carbs, and electrolytes.
There are several store-bought products to pick from, including amino vital rapid recovery. Some of the most popular products are from milk-based whey proteins. There are even vegan products made from plant-based ingredients. They’re good options if you’re on the vegan diet and must avoid all animal products.
Besides drinks, you can also go with muscle recovery supplements like tablets and capsules. These are more convenient since all you need is a glass of water to take them. The process couldn’t be easier, since you won’t have to prepare homemade juice, smoothie, or shake first.
Regardless of the form, you pick all these supplements that can speed up muscle recovery. You still might need a day or so, but even after a tough workout, such amino supplements can help to repair your sore muscles.
There are various other steps to take to help with the process. They include:
- Drinking water
- Stress reduction
- Eating well-balanced meals
- Sleeping 7-8 hours
- Limiting alcohol
- Avoiding smoking
Taking these steps can help to speed up the process of muscle recovery. You can even add some liquid aminos to your food, which can boost flavor and add some aminos.
Tips for Faster Muscle Recovery
Mental stress is often overlooked as a factor that prevents muscle gains. However, when you have lots of stressors, this increases the body’s cortisol levels. That in turn, can cause body fat instead of muscle gains. Stress is part of life but try to reduce it with meditation, yoga, massage, etc.
Catch enough Z’s
Make sure you’re getting 7 to 9 hours of sleep every night. If you wake up naturally without the help of your phone, tablet, or other gadgets, then you’ve gotten enough sleep. Make sure to follow a bedtime schedule to help get enough shut-eye.
Drink enough water
How much is enough? In general, you should consume 2 liters of water, which works out to the standard 8 glasses/day. However, if you’re doing tough workouts, you should consider upping that figure to 3 liters (12 glasses). Besides water, you can also get water from various fruits/veggies, so you should factor in those items.
*** Add Amino Supplements
There are various options like powders, tablets, and capsules. Make sure to check how much of each amino you’re getting. That includes BCAAs, EAAs, and even NEAAs. You should combine this step for combining a healthy well-balanced diet with amino acids for muscle recovery.