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Amino Acids Can Give You An Athletic Edge

By Brad Scott

Everyone is looking for an edge. Sometimes even a slight edge can make the difference between 1st and 2nd place. So to get this edge, we take whatever the guy behind the counter is pitching. So it's important to understand how supplements really work and not just what the bottle says.

Amino acids are classified as a supplement and not a drug. Therefore, they are currently legal. Amino acids are compounds which contain nitrogen and serve as building blocks for protein. They can aid in the building of muscle mass as long as you also take in the proper amount of protein and have minimal side-effects. Although scientific research is not conclusive, ingesting the proper amount of protein with an amino-acid supplement at the right time can aid muscle recovery and building. This timing is best 30 minutes prior to exercise or immediately following exercise. The term free-form refers to the actual structure of the amino acids. Free-form amino acids are single molecules which can be more rapidly absorbed into the bloodstream.

For most people, amino acid supplementation is not necessary in any way. By ingesting the correct amount of macro-nutrients (fats, carbohydrates and proteins) you can achieve the results you want. For some athletes and bodybuilders, they may want to do a little more research into amino acid supplementation. The important thing to remember is that the supplement does not work by itself. The purpose of the free-form amino acid is aid in delivery of protein into the muscle fibers, so proper protein intake is vital. The proper amount of protein is approximately 0.8 grams of protein per kilogram (2.2 pounds) of weight per day. Some elite athletes ingest over 1.5 grams of protein per kilogram of weight during heavy training.

Example: I weight 195 pounds and exercise at an advanced level. More than the Average Joe but less than a professional athlete. I should ingest approximately 1.1 grams of protein per kilogram (2.2 pounds) of weight per day.

195 / 2.2 = 88 x 1.1 = 97 grams of protein per day

I can reach my daily protein requirement easily by planning a few chicken breasts and a protein shake into my daily nutrition plan. If preparing for competition and increasing my training intensity, I may up my protein requirement and use a free-form amino acid supplement to aid in muscle recovery.

Free-form amino acid supplements, like most other supplements, are not meant to be taken every day all year long. If you are progressing and seeing the results you want, a supplement is probably not necessary. However, there may be times of intense training when additional supplementation may be beneficial.

About the Author:

Brad Scott is Owner and President of Sport and Life Fitness in Melbourne Florida. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.