Acides aminés

Whether you're a bodybuilding enthusiast, a fitness buff, or simply looking for a better approach to sports nutrition, amino acid supplements undoubtedly pique your interest. And for good reason, these molecules play many roles in the body, particularly with proteins.

But between essential amino acids, non-essential amino acids, and the different forms of supplements available on the market, it's easy to get lost. We'll talk about the different types of amino acids and how to effectively integrate them into your routine.

What is an amino acid?

An amino acid is an organic molecule essential for the functioning of the body, playing a key role in many biological processes. According to ANSES, "amino acids are the basic unit constituting proteins" (3), which are themselves essential for building and maintaining muscle mass.

The human body uses 20 different amino acids, each with a specific function. Among them, 9 are called "essential" because the body cannot produce them on its own. They must therefore be supplied through diet or appropriate dietary supplements. The other 11 are classified as "non-essential" because the body is capable of synthesizing them from other nutrients, according to its needs.

The different types of amino acids: essential, non-essential

Amino acids are divided into two main categories: essential and non-essential. This distinction is based on the human body's ability to synthesize them. All are essential for the body's functioning, but their origin and mode of intake differ.

1. Essential Amino Acids (EAAs)

Essential amino acids cannot be produced by the body. They must therefore be supplied daily through diet or, if necessary, through targeted supplementation. These amino acids play a role in many bodily functions.

Among them, leucine, isoleucine, and valine form BCAAs (Branched-Chain Amino Acids), widely used in sports, especially during training.

• Rich food sources of EAAs: Meats, fish, eggs, dairy products, legumes.

A balanced and varied diet generally covers the needs for essential amino acids. However, in cases of vegan diet, intense physical activity, or specific needs, supplementation can be useful to increase the intake of these nutrients.

2. Non-essential amino acids

Non-essential amino acids can be synthesized by the body from other nutrients. Although they are not strictly indispensable in the diet, they are nonetheless fundamental for the body. Some of these amino acids become conditionally essential in particular situations: stress, intense physical effort.

• Rich food sources of non-essential amino acids: whole grains, nuts, seeds.

A complete and varied diet generally covers amino acid needs. Dietary supplements based on EAAs or BCAAs can be considered in a targeted context, particularly during strength training or in another sports discipline.

How to choose an amino acid supplement?

Given the diversity of products available on the market, it is essential to know how to identify a quality amino acid supplement that is safe, effective, and adapted to your goals. Here are the main criteria to consider for making an informed choice.

1. Supplement form

The form of the supplement influences its absorption rate and convenience.

• Powder: often preferred, it allows for precise dosing. This makes it particularly useful. It can be combined with other amino acids.
• Tablets or capsules: more convenient to transport and integrate into a dietary routine.

2. Purity and quality of ingredients

Look for products with high purity, without unnecessary substances. It is important to check the quantity of each amino acid in supplement formulations.

3. Traceability, certification, and brand reputation

Choose reputable and certified brands, guaranteeing product quality and safety.

When to take amino acid supplements?

The effectiveness of an amino acid supplement depends not only on its composition but also on the timing of intake. Depending on your goals, you can optimize their use by strategically integrating them around your training sessions.

• Before training: 30 to 45 minutes before exercise,
• During training: this is the most common time, especially when combined with a water bottle to maintain good hydration throughout your workout with water,
• After training: consume within 30 minutes following exercise.

Amino acids: in summary

Amino acids have many benefits in the body. Whether essential or non-essential, their intake (through diet or supplementation) can be important depending on your goals, especially in the context of regular or intensive sports practice.

Although a balanced diet remains the foundation, amino acid supplements can meet specific needs, provided they are chosen carefully and dosages are respected.

Sources:

1. Kamei, Y., Hatazawa, Y., Uchitomi, R., Yoshimura, R., & Miura, S. (2020). Regulation of Skeletal Muscle Function by Amino Acids. Nutrients, 12(1), 261. DOI: https://www.mdpi.com/2072-6643/12/1/261
2. Ferrando, A. A., Wolfe, R. R., Hirsch, K. R., Church, D. D., Kviatkovsky, S. A., Roberts, M. D., Stout, J. R., Gonzalez, D. E., Sowinski, R. J., Kreider, R. B., Kerksick, C. M., Burd, N. A., Pasiakos, S. M., Ormsbee, M. J., Arent, S. M., Arciero, P. J., Campbell, B. I., VanDusseldorp, T. A., Jager, R., Willoughby, D. S., Kalman, D. S., & Antonio, J. (2023). International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. Journal of the International Society of Sports Nutrition, 20(1). DOI: https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2263409
3. ANSES. (2013). Les protéines. Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail.