Amino

What are amino acids, and why are they crucial for your performance?

Simply put, amino acids are organic chemical compounds that combine to form proteins. And proteins, as you know, are the basic building blocks of your muscles. But that's just the tip of the iceberg. Amino acids perform several key functions in an athlete's body that go far beyond just building muscle mass.

Imagine your muscles are a building. After every hard workout, micro-cracks appear in their walls. Amino acids are the repair crew that not only repairs this damage but also rebuilds the structure, making it stronger and bigger than before. This process is called muscle protein synthesis (MPS). Without the proper quantity and quality of these "workers" (amino acids), your "building" (muscle growth) will stall. Exogenous Amino Acids (EAA) vs. Non-essential – You Need to Know Them

Our body needs 20 different amino acids to function properly. They are divided into two basic groups:

• Non-essential amino acids: These are the ones your body can produce on its own.
• Exogenous amino acids (Essential Amino Acids – EAA): There are nine of them, and, as the name suggests, they are absolutely essential. The body cannot produce them on its own, so you must obtain them from outside – from food or in the form of a supplement.

For a physically active person, the need for exogenous amino acids increases dramatically. Training is stressful and catabolism (muscle breakdown) for the body. Providing EAAs, especially around training, is like pressing the "STOP" button for catabolism and the "PLAY" button for anabolism (building).

BCAAs – the three most important amino acids for athletes

Among the essential amino acids, the trio known as BCAAs (Branched-Chain Amino Acids) deserves special attention. These include:

• Leucine: The true king of anabolism. It sends a signal to your muscle cells, initiating the protein synthesis process. Without leucine, there is no growth.
• Isoleucine: Supports the transport of glucose to muscle cells, providing them with the fuel necessary for work and recovery.
• Valine: Like its two brothers, it protects muscles from breakdown and participates in energy production.

When and why should you reach for BCAAs?

BCAA supplementation is your best friend, especially during long, intense workouts or during periods of fat loss.

• Protection against catabolism: When you train hard and your muscle glycogen levels drop, your body starts looking for alternative energy sources, reaching for... your hard-earned muscles. BCAAs provide a protective shield for them, providing an easily accessible source of energy and inhibiting the breakdown processes.
• Faster recovery: Less muscle damage means a faster return to full fitness. By supplementing BCAAs, you reduce post-workout muscle soreness (so-called "soreness"), which allowsThis will allow you to train more often and more intensely.
• Reduces fatigue: BCAAs compete with tryptophan (an amino acid from which serotonin – the "fatigue hormone" – is formed) for access to the brain. Higher levels of BCAAs in the blood mean less tryptophan in the brain, which means delayed fatigue and greater focus during training.

EAA – a complex of muscle-building amino acids

If BCAAs are the three musketeers, then EAA (Essential Amino Acids) are the royal guard. EAA supplements provide a complete set of nine essential amino acids, including, of course, BCAAs. Why is it so important?

Scientific research clearly shows that the presence of all exogenous amino acids is necessary to maximize muscle protein synthesis. Providing BCAAs alone is beneficial, but only a full EAA profile allows you to fully develop your body's anabolic potential.

Who are EAAs perfect for?

• For those building muscle mass: Want to grow? You have to build. EAA is a complete toolkit that guarantees your "building" will proceed smoothly and without downtime.
• For vegans and vegetarians: Plant-based diets often lack a complete amino acid profile. EAA supplementation is a simple and effective way to replenish any deficiencies and provide your muscles with everything they need for growth.
• For those training on an empty stomach or with long breaks between meals: Morning workout before breakfast? EAAs consumed before or during a session are the best way to protect muscles from catabolism and begin repair processes immediately after exercise.

What amino acids should I use around and after training?

In addition to BCAA and EAA complexes, the world of supplementation offers a wide range of individual amino acids that allow for precisely targeted support for the body.

Most popular amino acids and their roles:

• Glutamine: Although it is a non-essential amino acid, its stores rapidly decrease during intense exercise. Glutamine is a key player in supporting the immune system, which is under significant strain in athletes. Additionally, it supports the regeneration and hydration of muscle cells.
• Arginine and Citrulline: The kings of the muscle pump. Both amino acids are precursors of nitric oxide (NO) – a compound that dilates blood vessels. The result? Better blood flow to working muscles, and with it more oxygen and nutrients. This translates into a spectacular pump, better endurance, and more efficient transport of regenerative nutrients after training.
• Beta-Alanine: It's not an amino acid that builds proteins, but its role cannot be overestimated. Beta-alanine combines with histidine to form carnosine, a buffer that neutralizes hydrogen ions that accumulate in muscles during intense exercise. Simply put: Beta-alanine delays the moment your muscles start to "burn," allowing you to perform a few extra reps that are crucial for growth.
• Tyrosine: Your ally in the fight against fatigue at the nervous system level. As a precursor to neurotransmitters such as dopamine and norepinephrine, tyrosine improves concentration, motivation, and stress resistance, which is invaluable during demanding training sessions, especially during cutting.

How and when to use amino acids?

Timing is key. To maximize the potential of amino acid supplementation, it's worth incorporating them into your routine at strategic moments.

• Before training: A serving of BCAAs, EAAs, or citrulline with beta-alanine (approx. 30 minutes before exercise) will prepare your musclesfor hard work. It will protect them from catabolism, increase energy production, and provide a better muscle pump.
• During training: Sipping BCAAs or EAAs dissolved in water is an excellent way to constantly supply your muscles with fuel, delay fatigue, and maintain high intensity throughout your session, especially during long workouts (over 90 minutes).
• After training: This is the most important anabolic window. Your muscles are now like a sponge, ready to absorb nutrients. A serving of rapidly absorbed amino acids (preferably EAA) immediately after training stops the breakdown processes and rapidly triggers the regeneration and rebuilding of muscle fibers.

What are the symptoms of amino acid deficiency?

Amino acids are the basic building blocks of proteins, essential for the proper functioning of the body—especially in physically active individuals. Their deficiency can cause a number of symptoms, which are often nonspecific but have a real impact on health and performance.

The most common symptoms of amino acid deficiency are:

• Muscle weakness and lack of strength, difficulty recovering after training
• Loss of muscle mass despite adequate strength training
• Lower immunity, more frequent infections and slower wound healing
• Skin problems – dryness, brittle nails, hair loss
• Mood disorders – irritability, depression, anxiety (amino acids affect the production of neurotransmitters, e.g., serotonin and dopamine)
• Sleep disorders and chronic fatigue
• Impaired concentration and difficulty sustaining attention

What is the difference between EAA and BCAA?

EAA (Essential Amino Acids) and BCAA (Branched-Chain Amino Acids) are two different sets of amino acids that are often found in sports supplements.

🔹 EAA – exogenous amino acids

• Includes all 9 essential amino acids: leucine, isoleucine, valine (BCAAs), as well as histidine, lysine, methionine, phenylalanine, threonine, and tryptophan.
• The body cannot synthesize them on its own, so they must be supplied through diet or supplementation.
• Comprehensive action: supports regeneration, protein synthesis, the nervous and hormonal systems.
• Ideal for a low-protein diet or during intense workouts.

🔹 BCAA – branched-chain amino acids

• Contains only 3 amino acids: leucine, isoleucine, and valine.
• Especially important for muscle building and recovery, because they are metabolized directly in the muscles.
• Leucine plays a key role in activating muscle protein synthesis (mTOR).
• Frequently used around training – before, during, or after exercise.

Summary of Differences:

If you care about full body support, especially with limited protein intake – choose EAA. If you're focusing on muscle recovery and muscle mass preservation, especially during a cutting period, BCAAs are a good choice.

Are amino acids safe?

Yes. They are natural compounds that the body knows and uses. They don't cause side effects when used as recommended.

Can women use amino acids?

Yes. Amino acid supplementation supports women's workouts just as effectively as men's.

Do amino acids replace protein?

Not always. In the case of BCAAs, they don't replace protein. They only provide three amino acids. In the case of EAAs, they can replace protein powder, as they provide a complex of amino acids for muscle building.