Benefits of Amino Acid Supplements
1. Muscle Growth and Strength
Amino acids support muscle quality as much as size. “They increase the quality of the muscle you build,” explains Adam Field, PhD, lecturer in sport and exercise sciences at Manchester Metropolitan University. Athletic Trainers can recommend supplements containing branched-chain amino acids (BCAAs)—leucine, valine, and isoleucine—since they are particularly beneficial for muscle growth and strength.
2. Faster Recovery
BCAAs optimize muscle repair and recovery by facilitating protein synthesis, says Kelly Jones, RD, a board-certified sports dietitian. Athletic Trainers can advise athletes to pair BCAAs with protein and carbohydrates for maximum recovery impact. Dana White, RD, a registered dietitian and Athletic Trainer specializing in sports nutrition, notes, “Without a carb, an isolated AA is not going to have the most powerful benefit in recovery.” Suggesting a BCAA powder added to an electrolyte drink can be an effective strategy.
Who Should Use Amino Acids?
AA supplements may benefit athletes looking to build muscle or recover faster, particularly those with dietary restrictions or limited access to complete protein sources. However, Kelly Jones advises using them primarily for endurance activities lasting over two hours. Athletic Trainers should assess the individual needs of their student-athletes and encourage consulting a healthcare provider before starting supplements.
Choosing the Right Product
Athletic Trainers should guide athletes to select third-party tested products with certifications like NSF Certified for Sport. Powders and capsules are available, offering flexibility for various routines.
If athletes are already using protein powders, additional amino acid supplements may not be necessary, as most powders contain all essential amino acids. As always, ensure supplements align with the athlete’s goals, dietary needs, and safety guidelines.
By staying informed, Athletic Trainers can confidently help student-athletes make educated decisions about incorporating amino acid supplements into their performance plans.
Read the full article on Women's Health!