Proteins - Amino Acids

The role of protein and amino acid supplements in training 

Protein that helps?

Protein is effective in nourishing the muscles during training and will aid in the recovery process afterwards. In addition to tissue renewal, it is also used to develop hormones and enzymes that help develop blood, skin, bones, and cartilage. Therefore, when taken in conjunction with training, it is considered an effective and safe means of building body mass and can help you stay in shape. However, like any other supplement, protein should be taken responsibly and in moderation.

How much and when can we consume it?

The exact amount of protein you can get daily is one gram for every pound of your body weight. Protein powder is typically mixed into shakes or juices and can be consumed at various times throughout the day. Before training it nourishes your muscles during exercise and then it will help in the recovery process. Again, if you consume it before going to bed at night, it will help the recovery process even more, as the most active regenerative period occurs during rest.

What are amino acids?

After protein is taken in, it is broken down into amino acids. They are known as its building blocks and are responsible for the development of all the enzymes in your body, including those responsible for digestion. In addition to being useful for other critical body functions, when taken in conjunction with training, they also aid in muscle recovery and growth. Each of the commonly known amino acids has a specific function in the human body. They are divided into two types: primary and secondary. Essential amino acids are not produced naturally by the body and must be obtained from food, while minor amino acids are produced naturally by the body.

Which ones are suitable for each sport?

Although recommended dosages vary and depend on the type of amino acid, one and a half grams of powder three times a day is usually a good amount. For best results you should take them before or after working out to nourish the muscles and help them recover. 
Which amino acid is right for you depends on your goals. However, isoleucine, leucine and valine help promote muscle growth, while glutamine provides glucose that gives the body energy.