Amino acids for muscle recovery

Nine bricks that the body doesn't make

The proteins in our body are built from around twenty amino acids, linked together like the links of a necklace. Nine of these are called essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The body cannot produce them, so they must come from our diet. The others, known as non-essential, are synthesized by the body from other molecules. After a match, the muscle fibres damaged by impacts rebuild from this stock of amino acids, highlighting the importance of a regular intake throughout the day.

The other families

Sports nutrition also includes:

• Proteins.
• Mass gain.
• Energy.
• Dietary supplements.
• Recovery.
• Shakers.

All nutrition is gathered on the nutrition page.

BCAAs, leucine, and glutamine: respective roles

BCAAs, branched-chain amino acids, consist of leucine, isoleucine, and valine, often dosed in a ratio of two to one to one. Leucine acts as a signal: it triggers the synthesis of muscle proteins, but this process continues only if the other essential amino acids are present. This is why formulations of essential amino acids, which provide all nine, are more complete than just BCAAs. Glutamine, the most abundant amino acid in muscle, is often suggested for recovery, but evidence of its effectiveness in well-nourished athletes remains limited.

When a supplement is justified

For a player who consumes enough quality proteins, whether from meat, fish, eggs, dairy products, or a mix of legumes and cereals, the needs for amino acids are already met. A supplement becomes useful in specific situations: fasted training in the morning, long sessions without possible meals, periods of caloric restriction where one wants to preserve muscle mass, or a poorly varied plant-based diet. It should be taken around training, either as a powder to dilute or in capsules, at the indicated doses. It's important to check compliance with the NF V94-001 standard if subject to anti-doping controls.

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Frequently asked questions

Which foods are highest in amino acids?

Meats, fish, eggs, and dairy products provide all nine essential amino acids in good proportions. On the plant side, soy is well supplied, and pairing legumes with cereals, such as lentils and rice, compensates for their respective deficiencies.

What are sulphur-containing amino acids?

These are the ones that contain sulphur: methionine, which is essential, and cysteine, which the body makes from it. They play a role in the formation of keratin in hair and nails, as well as in producing glutathione, an antioxidant.

What are aromatic amino acids?

They have an aromatic ring in their structure: phenylalanine, tyrosine, and tryptophan. Tryptophan is used to make serotonin and then melatonin, which is why it's often mentioned in relation to sleep.

Amino acids or protein powder: what to choose?

Protein powder provides all amino acids and is the most complete option to supplement a diet. Free amino acids, being absorbed faster, are reserved for situations where a meal is impossible around exercise.

Do amino acids help with weight loss?

Not directly. During a diet, an adequate intake of proteins helps preserve muscle mass and increases satiety, but weight loss primarily depends on the balance between intake and expenditure.