Amino acids are the building blocks of proteins and therefore the decisive factor for successful fitness nutrition. Each of the 21 amino acids, which are particularly relevant for the human body, fulfills its own role in your body. Whether muscle building, brain function or metabolism - amino acids participate everywhere.
Athletes have an increased need for amino acids, as the body is more stressed by physical stress than inactive people. Especially strength athletes often have difficulties to cover their needs with a "normal" diet. This is why dietary supplements with a high protein and amino acid content have become firmly established in sport and society.Do you know a really successful athlete who succeeds without supplements?
Probably not. And that's okay, because proteins and amino acids are natural substances that you take in every day without supplements. However, if you are ambitious and set yourself goals for your physical development, your dietary intake is simply not enough. You should take a closer look at amino acids...
First of all you will probably come across BCAA (read more here)
. But also beyond these three essential amino acids, amino acids are worth it.
In this article we would like to introduce you to two less known - but very effective - amino acids: Beta-L-Alanine and L-Carnitine.
The amino acid beta-alanine is known for its performance-enhancing effect during short, intensive exertions. Scientific studies have shown the following effects of beta-alanine:
- Optimizes muscle energy production
- Improves strength and contraction at the end of the training set
- Reduces feeling of exhaustion
- Performance increase at anaerobic load (60-240 sec. load time)
This makes it particularly interesting for fitness athletes who want to get the most out of their training and give their all until the end of each set.
You wonder how this can work?
Beta-Alanine leads to an increase in L-Carnosine, especially in your muscle and nerve tissues. Scientific studies have shown that L-Carnosine reduces the overacidification of your muscles during anaerobic workouts (power-intensive, short workouts where energy is gained by splitting sugars). This optimizes the energy production of your muscles.
Want to read more about this effect?
In addition, a positive influence on the calcium sensitivity of the muscles
could be demonstrated. Calcium is a crucial substance when it comes to the contractility of muscle tissue - it binds to the contractile apparatus of the muscle and activates it.
This process is made more difficult by hyperacidity in the muscle. With beta-alanine and the resulting carnosine you can counteract this.
How much beta-alanine do I need to take advantage of the benefits?
In order to increase carnosine levels in long term, it is recommended to take a daily dose of 4-6g beta-alanine over a period of about two weeks. You should be careful to spread the intake over the day.
Don't be surprised if you feel a slight tingling sensation or itchy lips after taking it - it's normal and no big deal. However, if you are taking more than 1000mg, it may feel uncomfortable and you really should avoid it.
We at JoyBräu have optimally adapted our protein beer to the needs of strength athletes. With all these advantages, beta-alanine should of course not be missing!
JoyBräu non-alcoholic uses 21g amino acids per 0.33l bottle - 1000mg of beta-alanine. Therefore a bottle of JoyBräu provides you with the optimal amount of beta-alanine for one dose.
Another very exciting amino acid for athletes is L-Carnitine. Strictly speaking, it is a chemical compound of the amino acids lysine and methionine. Carnitine plays a central role in energy metabolism, especially in fat burning.
L-carnitine is considered a classic fat burner. It is crucial in the combustion of fatty acids for energy production in cells. Put simply: it transports the fatty acids through the membrane of the mitochondria, the energy power house of the cells, and therefore makes them available for combustion.
Without L-carnitine, your body can't burn fat!
L-carnitine has been marketed as a fat burner for decades, but its effectiveness has only recently been scientifically proven. Decisive factor: L-carnitine as a dietary supplement only reaches the cells when taken in combination with carbohydrates.
Without carbohydrates only the concentration in the blood increases, which helps with the fat burn naturally quite little... However by the combination with carbohydrates it arrives into the muscle tissue and can follow there its task.
Unfortunately, this does not mean that you can completely do without diet and calorie deficit. Scientific studies could prove that L-Carnitin increases the effectiveness of the diet. So you burn more fat in less time if you eat L-carnitine during your diet.
The human body can produce carnitine itself from the amino acids lysine and methionine, but only in relatively small amounts. In food, carnitine is found mainly in red meat such as deer, sheep or goats.
In most studies, the benefits of L-carnitine have been found with a daily intake of 3g (spread over 2-3 doses).
More background information can be found here:
With around 1600mg L-Carnitine per bottle, a JoyBräu already covers more than half of your daily requirements - the optimal amount for a single dose.