How to take amino acids correctly

Amino acids are the building blocks that make up proteins. They play an important role in our body, they form almost all the elements and tissues of the human body: tendons, hair, skin, ligaments. However, most amino acids are used to build muscle tissue, so they are the most important sports Supplement. For normal recovery and growth of muscles in the blood must be the necessary concentration of amino acids, so it is important to take them correctly, at a time when the degree of absorption is maximum.

Amino acids are divided into three types: replaceable, irreplaceable and conditionally replaceable. Substitutes can enter the body both with food, and can be synthesized in the body itself. Essential substances are not produced in the body and therefore must come with food. Conditionally replaceable substances can be produced in the body if necessary from irreplaceable ones.

Let's take a closer look at the functions of each of the amino acids:

Indispensable

• Valine is an essential component of tissue growth. Improves muscle coordination, improves cold and heat tolerance.
• Leucine-takes part in the work of the immune system.
• Isoleucine is an essential element of muscle tissue and can be used as fuel.
• Phenylalanine-takes part in the synthesis of collagen. It is also involved in the synthesis of norepinerfin, a substance that transmits signals from nerve cells to the brain.
• Lysine-promotes carnitine production, thereby improving oxygen consumption.
• Methionine is involved in the processes of tissue regeneration of the kidneys and liver.
• Threonine - a constituent element of collagen, is involved in the process of cleaning the liver.
• Tryptophan-participates in the production of serotonin, manages sleep, appetite, pain threshold, fatigue, etc.

Semi-replaceable

• Arginine participates in the detoxification of the liver, necessary for muscle growth.
• Histidine-affects the synthesis of red and white blood cells, promotes muscle growth.
• Tyrosine-resists fatigue and stress, takes part in the synthesis of thyroid hormones.
• Cystine-relieves inflammation and participates in the synthesis of collagen.

Replaceable

• Alanine-regulates the level of sugar in the blood, in stressful situations, it can be extracted by the body from the muscles.
• Asparagine-takes part in the work of the immune system.
• Glutamine-used by the body as fuel, especially during prolonged exercise, strengthens memory and attention.
• Glycine-takes part in the production of non-essential amino acids, creatine. Glycine deficiency manifests itself in a decline in strength.
• Proline-forms connective tissues and can be used as fuel for long-term loads.
• Serine-necessary for the functioning of the nervous system and the production of cellular energy.
• Citrulline-participates in the decomposition and removal of ammonia as a secondary product of protein metabolism.
• Taurine-regulates the nervous system.
• Cysteine-takes part in hair growth and detoxification of the body.
• Ornithine-activates metabolic processes and promotes the breakdown of adipose tissue.

Form release

Amino acids are available in various forms: in the form of tablets, powder, capsules with powder, capsules with a solution, or simply as a liquid. It does not matter which form to choose from them, so choose based on the convenience of use, price and composition of the product.
In terms of internal content, the most common amino acid complexes are those that contain the entire spectrum of essential and non-essential amino acids. There are a huge number of such complexes and which one is best for your body can be determined by trial and error. Also worth noting are BCAAs that contain free-form amino acids-isoleucine, leucine, and valine. BCAAs are best consumed immediately after training, when the need for them is highest.
Also available are individual ones, such as glutamine, which are used for specific tasks.

How to accept?

The daily norm is a purely individual value, which depends on many factors, such as the amount of protein taken with food, the amount of protein consumed(as a Supplement), the intensity of the training process, etc. But, we can definitely say that the most common use of amino acids in the amount of 10-30 grams per day, divided into 3-4 doses. Each manufacturer has its own dosages and formulations, so pay attention to the composition and recommendations for admission specified by the manufacturer. For best results and complete absorption, take them 20-30 minutes before meals, or within half an hour after meals. In addition, take amino acids before training, 10-15 minutes after training, as well as just before bedtime and in the morning after sleep, before Breakfast. 
It is worth noting that the most useful is the use of BCAA immediately after exercise, at a time when the body opens the so-called "protein window". During this period, the body actively recovers and most intensively supplies amino acids to the muscles injured after physical exertion.