The very first day you hit the gym you go with the excitement of building muscles. But after some days or even the next day the muscle pain you would be feeling wouldn’t be that exciting. Well, some people get discouraged because the pain is too much to bear. While some stick with it and get used to the pain over time. But have you ever asked why you always have muscle pain when you work out? Well, that’s a very long story for another day. But do you know one thing people have found out to work for muscle pain? Amino acid supplements. Yeah, you heard that right! Using amino acids for muscle pain is very effective.
So many athletes have come to cherish BCAA over time. BCAA is known as a branched-chain amino acid. These come in supplements and they are very useful for athletes. Many people use it before and after working out. And it sure helps reduce the muscle pain. That’s why today we’ll be having a look at the role of amino acids in muscles. And also how they can help out with muscle pain.
Roles of Amino Acid
Amino acids are the building blocks of protein. And protein is very important for muscle building and body growth. So indirectly, amino acids are very important when it comes to keeping the body in good shape. There are actually 20 different amino acids important for making proteins. And out of this 20, only 9 are essential.
So what are essential amino acids? Essential amino acids are amino acids that are not produced by the body. So they need to be gotten from outside sources. Such as the food we eat and also supplements. Out of these nine, there are three known as branched-chain amino acids. And they are isoleucine, leucine and also valine. BCAA supplements are very popular among athletes and people that work out.
Amino acids also help with synthesizing neurotransmitters. Amino acids that are experts in these cases are tryptophan and also tyrosine. Tryptophan is known as the main precursor for serotonin. While tyrosine helps synthesize adrenalin and also norepinephrine. When you take in a meal high in carbohydrates you feel sleepy because tryptophan has gotten into the brain. While on the other hand a meal high in protein increases tyrosine levels. And this makes you more alert.
Also, amino acids are very important for metabolism. Normally your body would use carbohydrates and fats to generate energy. But there are some occasions that amino acids are used to generate energy. When glutamic acid, glycine and also cysteine comes together they form glutathione. And glutathione is an antioxidant. Also, amino acid tyrosine is good for synthesizing thyroid hormones that are very important in the body.
Amino Acids for Muscle Pain
It has been found out that amino acid deficiencies could be a cause of muscle pain. Our muscle is composed mainly of protein. And protein is made up of amino acids. So when the essential amino acids are deficient it could lead to muscle soreness or pain.
This is why so many athletes opt for supplements that have all the essential amino acids. They include lysine, leucine, isoleucine, phenylalanine, valine, tryptophan, methionine and also threonine.
BCAAs help decrease muscle soreness after your workout. Some researchers believe that muscle soreness after a workout could be as a result of tiny tears in the muscle. BCAA helps reduce the amount of damage that’s done to the muscle. That’s why people take it before working out. At the same time, it reduces the time and severity of the soreness.
Also, research shows that BCAA helps reduce protein breakdown while you workout. And with that the amount of creatine kinase in the muscle reduces. And creatine kinase shows how much muscle damage has been done.
The role of amino acids in reducing muscle pain can’t be overemphasized. This is why it’s important that you take amino acid supplements before and after working.
Natural Sources of Amino Acids
As mentioned earlier essential amino acids are the most important. That’s because our body can’t produce them. We would have to take in foods and supplements to make up for the amino acids. So it’s important to know natural sources of these amino acids.
You can get histidine from potatoes, red meat, seafood, cheese, beans, legumes and also buckwheat.
Sources of leucine are cheese, whey protein, soybeans, pork, beef, nuts, peas, tuna, seafood, chicken, pumpkin seeds and beans.
These are some of the sources of valine. Oranges, spinach, cheese, red meat, beans, spinach, avocado, apples, legumes, pork, chicken, cranberries, broccoli and also blueberries.
You can get isoleucine from chia seeds, soy, almonds, cashews, meat and fish, eggs, oats, beans, brown rice, dairy products, and legumes.
So in these food products, you can get tryptophan. Peanuts, almonds, sunflower seeds, yogurt, chocolate, milk, cheese, fish, poultry, turkey, bananas and poultry.
Sources of threonine include lentils, watercress, raisins, pumpkin, cheese, nuts, leafy greens, soybeans, avocados, figs, lean meat, and spirulina.
Here are some food products that contain phenylalanine. Seeds, olives, milk and dairy, fish, eggs, meat, fish, seaweed, pumpkin, rice, beans, avocado, raisins, most berries, and leafy greens.
Sources of lysine are whey protein, chia seeds, avocados, eggs, meat, beans, peas, cheese, parsley, almonds, and cashews.
You can get methionine in cheese, dairy, beans, seeds, meat, fish, wheat, whole grains, legumes, onions, cacao, chia seeds, brazil nuts and also oats.
It’s very good to find out that amino acids are good for muscle pain. It’s even better when you know that you can take supplements that can help out. And also know natural food products that are rich in these amino acids. But the most important thing is putting to use these facts you know. That way you can effectively use these amino acids for muscle pain.