The special building block for powerful muscle growth

Why are proteins essential for muscle building?

The body converts the plant and animal proteins contained in food into amino acids and then assembles these into the body's own proteins. The body's proteins are in turn an important building block for muscle growth. In case of a deficiency, the body eventually starts to break down muscle tissue to utilise the protein. An adequate protein intake is therefore important for the maintenance and growth of muscle mass, as well as for numerous metabolic processes, and amino acids must be available to the body at all times in sufficient quantity and in an optimal composition. 

This is especially true during periods of increased demand such as strength and endurance training, which act as a stimulus to build a high-performing musculature. During training it is not possible to take protein in the form of meat or fish, as absorption would be too slow and would interfere with the session. For this reason, preparations based on proteins and amino acids are becoming increasingly popular.

What role do BCAAs (branched-chain amino acids) play during training?

Certain amino acids have a particularly positive influence on muscle growth. These are the essential amino acids isoleucine, valine and leucine, also known as BCAAs (branched-chain amino acids). 

Unlike most other amino acids, they are primarily metabolised in muscle tissue rather than in the liver. In energy shortage they serve as precursors for glucose formation in a process called gluconeogenesis. BCAAs enter the bloodstream immediately, supply the muscles with all the necessary building blocks already during exertion, delay muscle fatigue and prevent muscle breakdown during intense training sessions. This creates an optimal starting point for subsequent recovery already during the effort.

How do L-arginine and L-glutamine support athletic performance?

The amino acids L-arginine and L-glutamine are also considered useful supplements during training. L-arginine improves circulation by dilating blood vessels. As a result, nutrients and oxygen are transported more effectively to the muscles, which increases muscle strength and endurance. 

L-glutamine has a positive effect on muscle regeneration. It is an important component of muscle cells, contributes to increasing muscle cell volume, promotes protein synthesis in muscle tissue and favours glycogen formation, so that with low carbohydrate intake glycogen storage in muscles is stimulated. The body taps into these glycogen reserves particularly during heavy exertion to obtain quick energy. 

What are the advantages of targeted amino acid intake?

A study has shown that taking 10 g of essential amino acids per day in combination with strength training leads to a significant increase in strength. 

Also important is the accelerating effect of amino acids on the reduction of muscular stress reactions, such as delayed onset muscle soreness or temporary loss of strength. Targeted intake of amino acids in sports can promote muscle growth, increase strength and endurance performance, prevent muscle breakdown, stabilise blood sugar levels during training, speed up recovery and strengthen the immune system.

How much protein do competitive athletes need daily?

Research findings from the USA emphasise the importance of essential amino acids for anabolism, i.e. for metabolic processes that serve to build muscles and organs. Training load causes more proteins to be formed and more amino acids to be available in the cells. 

However, energy is also required to perform muscular work, which is obtained through catabolism. To ensure that all these processes run smoothly, competitive athletes are recommended a daily protein intake of 1.2 to 2.0 g of protein per kg of body weight.

How to get the most out of your training

• The best way to take in enough amino acids is a balanced, protein-rich diet. Professional athletes, however, need dietary supplements.
• For moderate physical activity (four to five times a week, approx. 30 minutes of training at moderate intensity) 0.8 g of protein per kg body weight should be provided daily through diet. The daily dose for competitive athletes (at least five hours of training per week) is 1.2 to 2 g of protein per kg body weight. If this is not possible, it is advisable to ensure an additional intake of amino acids in the form of specialised preparations.
• You can have an amino acid analysis of your blood carried out if you want to use amino acids specifically for muscle building. In this way your doctor can determine which amino acids are useful for you.
• Dietary supplements with amino acids in powder or capsule form can support your training goals and promote muscle growth. To achieve the best effect, amino acids should be taken immediately after training.
• The maximum daily dose of BCAAs for adults is 2 g valine, 4 g leucine and 2.2 g isoleucine. Exceeding the recommended daily dose may lead to side effects.
• Glutamine is taken in the morning or before training dissolved in water or fruit juice. It can also be combined with BCAAs.
• Arginine is available in capsule form or as a powder to be dissolved in juice or water. The dose of 10’000 mg per day should not be exceeded.
• Since our body cannot utilise very large amounts of protein, they are excreted via the kidneys. To avoid unnecessarily burdening the kidneys, you should always drink plenty of fluids when taking amino acids.
• Pay attention to the composition of the product. Flavourings and sugar are often added to make protein powders palatable.
• Adolescents, pregnant women and people with impaired kidney function should consult a doctor before taking them.
• It has been found that an overdose of BCAAs can increase the ammonia level in the blood. High ammonia concentrations can lead to neurological damage.
• Possible side effects of overdose include nausea, vomiting and diarrhoea. Increased calcium excretion and interactions with medications are also possible.

Amino acids help to support the musculature in a targeted way. Use their effects to take your training to the maximum!