The Role of Amino Acids in Supporting Sports Performance, One of them is Reducing Muscle Pain

Publish with Author Ajinomoto at 10 October 2022

Kachimeshi or Winning Meal consists of a balanced nutrition food and supplementation of amino acids such as aminoVITAL® to support athletes to achieve their body's best performance. Amino acids are the simple units of protein and are also known as the building blocks of protein. Amino acids are divided into two groups essential and non-essential amino acids. Essential amino acids are amino acids that cannot be produced by the body so it must be obtained from food, while non-essential amino acids can be produced by the body. There are 9 essential amino acids like Phenylalanine, Valine, Threonine, Tryptophan, Methionine, Leucine, Isoleucine, Lysine, and Histidine. From 9 types of essential amino acids, there are 3 BCAAs or Branched Chain Amino Acids, namely Leucine, Isoleucine, and Valine. These three branched-chain amino acids have an important role in supporting sports performance including:

Increase Muscles Mass

Muscle protein a lot lost due to protein breakdown during exercise will be replaced through the synthesis of new muscle proteins. This process requires a sufficient amount of amino acids, especially protein in BCAAs form. BCAAs Leucine, Isoleucine, and Valine help activate enzymes in the formation of muscle protein. In addition, BCAAs, especially Leucine, also have an important role as raw materials for protein synthesis. Therefore, BCAAs are widely used by athletes to increase muscle mass and support the recovery process of muscle tissue after injury.

Reduce Muscles Pain After Exercise

BCAAs can help reduce muscle soreness called Delayed Onset Muscle Soreness or DOM. This pain is suspected to be caused by muscle damage due to high levels of the enzymes creatine kinase and lactate dehydrogenase in the blood.  BCAAs can help reduce muscle after exercise by lowering levels of these two enzymes. It also helps promote recovery and protects against muscle damage. One study asked participants to rate their muscle soreness after doing strength training. Participants who have given BCAAs supplements had 33% lower pain levels than participants who have given a placebo.

Help Improve Exercise Performance

According to a case study regarding BCAAs supplementation during exercise, the BCAAs group participants had 20% better performance on repeated strength training exercises 24-48 hours later. It is because BCAAs can reduce fatigue, muscle soreness, and improve muscle recovery during exercise. Consuming BCAAs 1 hour before exercise not only reduces fatigue but also increases exercise duration by up to 17% longer than without taking BCAAs.

In addition to BCAAs Leucine, Isoleucine, and Valine, the body also needs other amino acids such as Arginine and Glutamine. These two amino acids also have a role in the body during sports activities. To get benefits of essential amino acids such as BCAAs, it is recommended to consume various types of food sources of protein such as beef, chicken, fish, eggs, milk, cheese, yogurt, tofu, tempeh, and nuts. Foods that contain protein require at least 3-4 hours to be digested in the body and can be use as amino acids in building body proteins.

While BCAAs can be absorbed faster, only 30 minutes after consumed, because it has a unique chemical structure that allows BCAAs to be absorbed and metabolized directly in the muscles. When choosing the appropriate BCAAs supplementation, pay attention to the ratio. The right ratio types of amino acids is 2:1:1 with Leucine occupying the highest ratio.

All of that can be obtained from aminoVITAL® because it already contains 3000 mg of pure amino acids consisting of BCAAs Leucine, Isoleucine, and Valine 1,640 mg with the highest Leucine ratio, and complemented by Arginine and Glutamine. Good consumed 30 minutes before exercise or during exercise.

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