It has been established that amino acids are the basic building blocks for muscles. Amino acids are found in proteins in high concentration and this is why proteins are recommended as a part of muscle-building diets. However, not all amino acids are equally important in terms of promoting muscular growth. While some Amino Acids are considered essential, some are considered supplementary in nature. One such critical amino acid is Alanine. Please note that Alanine is grouped as a part of non-essential amino acids but is still included in most of the amino acid formulations retailed as bodybuilding supplements. The non-essential tag of Alanine refers to its low concentration of this amino among average folks and the fact that the body can continue to function in a normal way even in the paucity of amino acids like Alanine. However, for individuals interested in developing bigger muscles, Alanine supplementation is vital.
Understand Need for Alanine
It is rather easy to understand why nutritionists across the world are increasingly preaching about Alanine supplementation. For starters, our skeletal muscles release Alanine into the blood, i.e. when they are exerted hard that is common during all high-intensity workouts. The more intense the workout, the greater amount of Alanine is lost by the muscles. This is because Alanine is directed towards the energy-producing catabolic processes to ensure that muscle recovery is fastened. The loss of any kind of amino acid is detrimental to the health of the muscle and impairs its chances of growing. Thus, in order to increase the skeletal muscle mass, some degree of Alanine supplementation is necessary. Alanine is metabolized in such a way that it is directed from the muscles to the liver where it is used as a body-fueling agent, i.e. it is broken down into glucose to meet the body’s energy requirements. When Alanine supplements are used, the rate of Alanine metabolism remains the same but the muscles are immediately compensated for the lost Alanine. The uptake of amino acids like Alanine also increases the rate at which cellular hydration is achieved. This in turn induces a protein-anabolic signal for the body, i.e. the body is pushed into a protein-synthesizing and uptake mode.
Alanine Supplementation
More and more studies across the world are indicating that appropriate levels of Alanine supplementation ensure that the muscle recuperation after prolonged exercises happens much quicker as it helps to decrease the stress induced upon the carbohydrate metabolism and enhances the overall protein metabolism. The best part about amino acids like Alanine is that they help to raise the level of protein synthesis with minimal dosage. This means that Alanine supplementation doesn’t need to be done on a regular basis. It can be reserved for days where heavy gym schedule is indicated.
Even the most staple foods of bodybuilders such as fish, chicken and eggs contain minimal amounts of Alanine, explaining why Alanine is being increasingly added to protein drinks retailed at health clubs and recommended by experienced physical trainers. Yes, Alanine is also found in many of the common food sources like meats (beef and lamb), corn meal, milk products, potatoes and peas. However, the amount of Alanine in each of these foods is quite restricted. Thus, Alanine supplementation in the form of amino acid powders loaded with Alanine are recommended.