Amino Acids
Amino acids are the nutrients that make up all the body's proteins. In bodybuilding, amino acids are given special importance because muscles are almost entirely made up of protein, that is, amino acids. The body uses them for its own growth, recovery, strengthening and production of various hormones, antibodies and enzymes. Not only the growth of strength and "mass" of muscles depends on them, but also the restoration of physical and mental tone after training, catabolism, lipolysis of subcutaneous fat and even the intellectual activity of the brain - a source of motivational stimuli. There are 20 proteinogenic amino acids in total, eight of them are so-called "essential" or irreplaceable (the body cannot synthesize them in sufficient quantities on its own), the rest are called interchangeable. There are also a number of amino acids that are not part of the protein structure, but play an important role in metabolism (carnitine, ornithine, taurine, GABA)
Amino Acids in bodybuilding
Scientists have found that amino acids are extremely important for muscle recovery after training, muscle preservation during the drying or weight loss cycle, and muscle growth. BCAAs play a special role in bodybuilding. Muscle tissue consists of 35% of them, BCAAs have a large number of biological effects, and are available separately.

Even moderate intensity exercises result in the consumption of 80% of all free amino acids - this underlines the importance of amino acid supplements for rapid recovery and further muscle growth.
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  • An energy source. Amino acids are metabolized in a different way than carbohydrates, so the body can receive much more energy during training if the amino acid pool is full.
  • Acceleration of protein synthesis. Amino acids stimulate the secretion of the anabolic hormone insulin, and also activate mTOR, these two mechanisms are able to trigger muscle growth. The amino acids themselves are used as a building material for proteins.
  • Suppression of catabolism. Amino acids have a pronounced anti-catabolic effect, which is especially necessary after exercise, as well as during a weight loss or drying cycle.
  • Fat burning. Amino acids promote fat burning by expressing leptin in adipocytes through mTOR
Evaluation of benefits
There is no doubt that amino acids are very important and useful in bodybuilding, however, as mentioned above, protein consists of the same amino acids, it is protein that fills the need for amino acids in all people. Amino acids, as a sports supplement, differ from protein only in a higher rate of absorption, and it is required only during and immediately after training, as well as in the morning. In addition, amino acids can be useful for weight loss, as they contain few calories, at the same time they inhibit catabolism well, reduce appetite and preserve muscles.

A significant disadvantage of amino acids is the high cost and small doses. If you do not have financial constraints, you can take 10 g of amino acids 4 times a day, and get good results. On the other hand, you can take 20 grams of protein 4 times a day and you will get almost the same results in gaining muscle mass, as well as save 80% of money. At the same time, inexpensive and fairly high-quality amino acids from European manufacturers appear on the market, so the choice remains with the athlete.

Conclusion
Complex amino acids have few advantages over whey protein, and also lag behind (at the same time have a higher cost) protein hydrolysate. Both when gaining muscle mass and when losing weight, give preference to protein and BCAA amino acids.
Types of amino acids
Amino acid complexes differ in composition, amino acid ratio, and degree of hydrolysis. Amino acids in free form, usually isolated (glutamine, arginine, glycine and others), however, complexes are also found. Hydrolysates are broken down proteins that contain short amino acid chains that can be quickly absorbed. Di- and tripeptide forms are essentially also hydrolysates, only the chains of amino acids are shorter, and consist of 2 and 3 amino acids, respectively, are absorbed very quickly. BCAA is a complex of three amino acids - leucine, isoleucine and valine, which are most in demand in muscles and are absorbed very quickly.

"Attention" confuses many when the manufacturer indicates the protein hydrolysate in the composition or description, so there are often statements that it is actually a "pressed protein". However, the study showed that hydrolyzed protein is absorbed faster than free forms of amino acids. This is probably due to the fact that di- and tripeptides require fewer active transporter substances in the gastrointestinal tract
Forms of amino acids
Amino 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 acids
When 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 doses
Amino 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 additives
Amino 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 safety
The 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
Anabolic drugs may only be used by a doctor's prescription and are contraindicated in children. The information provided does not call for the use or distribution of potent substances and is aimed solely at reducing the risk of complications and side effects.