Participating in endurance sports imposes considerable physical challenges on the body, requiring effective recovery to maintain optimal performance. In this context, essential amino acid (EAA) supplementation is emerging as a promising strategy to accelerate recovery specific to endurance sports.
Essential Amino Acids and Muscle Recovery
Essential amino acids are the fundamental building blocks of protein, necessary for muscle growth, repair and regeneration. The human body cannot produce these amino acids naturally, making them essential for a balanced diet. In the context of endurance sports, where muscles are under constant stress, EAA supplementation becomes crucial.
Reduction of Muscle Fatigue
Prolonged exertion of endurance sports can lead to an accumulation of muscle fatigue, negatively affecting performance. EAAs, including leucine, isoleucine and valine (known as BCAAs - branched chain amino acids), play a key role in reducing muscle fatigue. They are involved in protein synthesis, promoting the reconstruction of muscle fibers damaged during exercise.
Endurance athletes, due to the intensity of their workouts, are susceptible to immune system suppression. EAAs, such as glutamine, are involved in supporting the immune system, helping athletes stay healthy despite periods of intensive training. Boosted immunity allows for faster recovery by reducing the risk of infections and illnesses.
Optimization of Muscle Protein Synthesis
Muscle protein synthesis is a crucial process in recovery after intense exercise. EAAs, particularly leucine, act as triggers for this process. By increasing EAA intake, athletes can maximize protein synthesis, thereby accelerating the repair of damaged muscle tissue and promoting faster recovery between workouts.
Endurance sports can trigger inflammation due to oxidative stress and muscle micro-damage. Some EAAs, such as methionine and cysteine, have anti-inflammatory and antioxidant properties. Their inclusion in supplementation can help alleviate inflammation, thereby promoting more effective recovery and preventing the risk of overexertion.
As recovery is the key to achieving goals in endurance sports, AAE supplementation appears to be a very interesting avenue to explore. In addition to providing complete hydration, our Upika Recup formula includes over 12g of AAE. Take a portion in 500 to 650ml of water after each of your workouts to quickly trigger the recovery processes and be able to start again day after day.