best amino acids to increase muscle mass, what are their effectiveness, doses, contraindications and dangers
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Amino acids (AA) are the building blocks of proteins. Your body uses them to build and repair tissue, produce enzymes and hormones, and transport nutrients. There are 20 different amino acids and your body needs all 20 to function properly.
Some amino acids are considered essential, meaning your body can't make them on its own and must get them from food. Other amino acids are nonessential, meaning your body can make them on its own.
Muscle-building amino acids are those that help build and repair muscles. They are especially important for athletes and people who are trying to gain muscle mass.
Amino acids are essential for building and maintaining muscle mass. Among the best amino acids for increasing muscle mass we find:
BCAA (Branched Chain Amino Acids): Leucine, Isoleucine and Valine
Glutamine
Arginine
Lysine
1. BCAA (Leucine, Isoleucine and Valine)
Effectiveness:
Leucine: Considered the most important for muscle protein synthesis. It directly stimulates mTOR, a key regulator of muscle growth.
Isoleucine: Promotes muscle recovery and energy regulation.
Valine: Contributes to protein synthesis and muscle metabolism.
Doses:
A common dose of BCAAs is 5-10 grams before or after training.
Contraindications and dangers:
Usually, they are safe when taken in recommended doses. Excessive doses can cause gastrointestinal problems or, in rare cases, alterations in amino acid metabolism.
2. Glutamine
Effectiveness:
It helps in muscle recovery, reduces muscle catabolism and supports the immune system.
Doses:
Typically, 5-10 grams per day, often post-workout.
Contraindications and dangers:
Generally safe when taken in recommended doses. High doses can cause gastrointestinal disorders.
3. Arginine
Effectiveness:
Nitroxide precursor, which improves blood flow and nutrient delivery to muscles.
Doses:
3-6 grams before training.
Contraindications and dangers:
May cause gastrointestinal distress in some people. It is not recommended for those suffering from herpes, as it could favor its replication.
4. Lysine
Effectiveness:
Essential for protein synthesis and maintenance of nitrogen balance.
Doses:
1-3 grams per day.
Contraindications and dangers:
Generally safe when taken in appropriate amounts.
General consideration
Effectiveness:
Amino acids are crucial for muscle protein synthesis and recovery. Taken together with a balanced diet and an adequate training program, they can promote muscle growth.
Doses:
Doses vary based on the type of amino acid and individual needs. It is always advisable to start with minimal doses and increase gradually.
Contraindications and dangers:
Although generally safe, excessive doses can lead to health problems. It is essential to respect the recommended doses and consult a doctor or nutritionist before starting any supplementation, especially if you have pre-existing medical conditions.
Recommendations
Consult a professional: Before starting any supplementation, it is advisable to speak with a doctor or nutritionist.
Balance your diet: Amino acid supplements should be used to complement a diet already rich in high-quality protein.
Follow recommended doses: Avoid exceeding recommended doses to prevent unwanted side effects.
In summary, the correct use of amino acids can significantly support muscle growth, as long as it is done in a responsible and informed manner.
We remind you that the information contained herein is for informational purposes only, always contact your doctor before taking the product.