Forms of amino acidsAmino acids are available in the form of powder, tablets, solutions, capsules, but all these forms are equivalent in effectiveness. There are also injectable forms of amino acids that are administered intravenously. Injecting amino acids is not recommended, as it has no advantages over oral administration, but there is a high risk of complications and adverse reactions.
When to take amino acidsWhen gaining muscle mass, it is most advisable to take amino acids only before and after training, as well as (optionally) in the morning, since at these moments a high rate of amino acid intake is required. At other times, it is wiser to take protein. When losing weight, amino acids can be taken more often: before and after training, in the morning and in between meals, since the purpose of their use is to suppress catabolism, reduce appetite and preserve muscles.
Optimal dosesAmino acids in bodybuilding are used in a very wide range of doses. It is desirable that a single dose be at least 5 g, although the maximum result is achieved when using 10-20 g once. When buying amino acid complexes, pay attention to the dose sizes of the supplement. Some manufacturers make the doses very low in order to increase the cost per unit weight of the product.
Combination with other additivesAmino acids can be combined with all types of sports nutrition, but they cannot always be mixed (drunk at the same time). "Attention" Do not take amino acid complexes with protein, gainer, food substitute or food together, as this reduces the rate of their assimilation, which means that the meaning of their use is lost! Carefully read the manufacturer's recommendations.
Side effects and safetyThe duration of amino acid intake is unlimited, breaks and cycling are not required. Read more about the main article: Harm and side effects
Quality control of amino acids- Amino acids in powder, well soluble in water, except for BCAA
- BCAA amino acids taste bitter
- The color and consistency match the description on the label
- The packaging is properly sealed and meets factory standards
- Check the expiration date