3 Amino Acids that Promote Muscle Repair and Recovery

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Amino acids are the building blocks of protein. Without amino acids, the body cannot energize the muscles. You see, muscles are dependent on protein for growth and recovery. The body uses amino acids to build new muscle tissues and repair damaged ones too. To sum up, amino acids are critical for muscle growth, recovery, and development.

Unfortunately, the body does not generate amino acids. We get these nutrients from the food we eat. In addition, the body will remove amino acids from the muscles and transfer it to other organs that need it if supplies are depleted. This could be detrimental to your workout. You will not recover or grow muscles as fast and efficiently if the body is low on amino acids.

There are 20 types of amino acids that occur naturally, but only 8 are essential to the human body. And of the 8 of these nutrients, only 3 are critical for muscle growth and repair:

Branch Chain Amino Acids or BCAAs

If you’re a bodybuilder or powerlifter, then you might be familiar with BCAAs. BCAAs are comprised of three different essential amino acids: leucine, isoleucine, and valine. Together, these nutrients promote muscle growth and boost endurance.

BCAAs work by preventing the muscles from breaking down as you work out. These amino acids also trigger the release of the human growth hormone. BCAAs deficiency could lead to chronic fatigue, which shortens the length of the workout.

BCAAs are best for individuals who weight train. These nutrients will improve performance and endurance while speeding up recovery and muscle repair. Also, it’s best to take BCAAs in tablet form rather than in liquid form.


L-Glutamine powers up the muscles and boost recovery. This amino acid works best when used in conjunction with BCAAs! L-Glutamine works by eliminating the ammonia buildup in the bloodstream. It promotes proper muscle, brain, and digestive functions while eliminating stress from prolonged workout.

L-Glutamine works by moving nitrogen atoms to other parts of the body that needs them. And to build muscles, there should be a balance of positive nitrogen. As you exercise, nitrogen rushes to damaged muscles to stimulate repair. The lack of L-Glutamine in the body slows down recovery, leading to injuries and lack of endurance.

The body stores this nutrient, but supplies are easily depleted for those who work out regularly. And unfortunately, the body cannot meet the demand for this nutrient fast enough so you need to take L-Glutamine supplements.


Glycine is a bodybuilding powerhouse that boosts growth hormone level and repairs damaged muscle tissues. It also improves the firing of the nerves to stimulate muscle contraction, thereby increasing strength. Studies show that having the optimum level of glycine in the body cuts the risk of common workout injuries like muscle sprains and strains.

When you work out, the muscles sustain microscopic tears. Combined with inflammation, these tears cause pain and soreness. Glycine helps by healing these microscopic tears and replenishing connective tissues within the body.

Although glycine is a nonessential amino acid, it has the ability to generate muscle tissues and repair. It can also enhance the body’s ability to convert glycogen into energy. This amino acid works by slowing down the breakdown of muscle tissues and increasing the creatine levels in the muscles. Glycine also regulates the level of bile acid to break down fat into energy.

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