Amino acids or BCAA – what to choose

Which is better BCAA or amino acids?

Often in gyms, especially from beginners, you can hear the question: “Which is better vaca or amino acids? How are BCAAs different from amino acids?- Let's try to understand this issue.
Amino acids - an organic compound that is the main building material of all living things. In the human body it performs a number of functions, namely: construction, protective, regulatory, signaling, transport... In the world of sports, amino acids: accelerate anabolic processes, increase strength, accelerate regeneration and recovery processes...
Today, about 300 amino acids are known, but the ones that interest us are 28. They are divided into essential and non-essential. In the world of sports, we are more interested in essential amino acids, or those that cannot be synthesized in the body. By and large, amino acids are protein, but in a split form, which will significantly improve their digestibility and effectiveness.

BCAA - These are branched-chain amino acids, and they are essential, which means they must be supplied to the body through food. BCAAs are three amino acids: leucine, isoleucine and valine.
Main properties of BCAA:
- Anti-catabolic support, prevents the destruction of muscle tissue;
- Increase in clean, lean muscle mass;
- Reduces fat formation;
- Increases strength indicators.
Some sports nutrition manufacturers add other additives to BCAA for a stronger effect, for example SAN BCAA 5000 comes with beta-alanine.

So, how are BCAA's different from amino acids?
Compound:
Amino acids in general are a complex of any 28 amino acids (about 300 amino acids are known in total), including essential and non-essential ones, and this includes those same BCAAs.
BCAA amino acids - only 3 amino acids: valine, leucine, isoleucine.

Time of receipt:
Amino acid complex - optimally taken in the morning after waking up and before bed.
BCAAs - preferably taken before training. It has been proven that immediately after training, essentially only three amino acids are needed: leucine, valine, isoleucine, so-called BCAAs.

Dosage:
The optimal dosage of full-spectrum amino acids is 20-30 grams per day; if you simultaneously consume protein or gainer, then the dosage may be lower.
BCAA amino acids - dosage 5 grams, this is the dose that all sports nutrition manufacturers rely on. For example: Optimum Nutrition BCAA 5000 Powder (BCAA Optimum nutrition) - 5.6 grams, OstroVit Extra Pure BCAA 2:1:1 (BCAA Ostrovit) - 5 grams, Olimp Labs BCAA Xplode (BCAA Olimp Labs Explode) - 6 grams of pure BCAA per serving.

Absorption rate:
BCAA amino acids and amino acid complex have the highest degree of absorption, as they are metabolized directly in the muscles, without passing through the liver.

Selectivity or selectiveness:
Amino acid complexes are needed not only for the normal functioning of muscle tissue, but also for other tissues, for example: for the growth of nails, hair, to strengthen the immune system...
BCAAs are mainly needed only for the normal functioning of muscle tissue.

Main functions:
Amino acid complex is more suitable for building lean muscle mass, since muscle growth requires a full complex of amino acids.
BCAA amino acids perform more of a restorative and energy function; they are not suitable for the growth of muscle tissue itself.

Use:
It is recommended to use amino acids for both beginners and people who are far from sports, simply to strengthen the body as a whole. BCAA amino acids are more suitable for professional athletes.

Conclusion: Which is better BCAA or amino acids? - you can answer, if you choose between two products, BCAA amino acids are definitely better, but there will not be much progress on BCAA amino acids alone, since all amino acids are needed for full muscle growth. In addition, without some amino acids there will be no absorption of other amino acids. The optimal option for taking both amino acids and all in combination!

Intense and regular training requires that the athlete strictly adhere to the training schedule and proper nutrition. Correct means balanced not only in terms of proteins, fats, carbohydrates, but also other nutrients.

But in the modern pace of life, and even with products of dubious quality, it is not always possible to maintain the norm of nutrients sufficient for stable muscle growth. Sports nutrition comes to the rescue, which contains all the elements necessary for the body, as well as substances that guarantee the proper absorption of proteins, fats and carbohydrates.

Among all the important components, amino acids are considered the most significant for health, the training process and its final result. Amino acids are amino and carbon compounds that form protein necessary for the construction of the skeletal system and muscle fibers. But what are BCAA, and what is the connection between them and amino acids?

What are amino acids?

It is known that a healthy body must have 28 amino acids, 9 of which are essential - that is, they are not produced in the body independently, and can only be obtained from food. This once again explains the importance of sports nutrition (in particular amino acids) for an athlete. A lack of amino acids in the body not only inhibits the growth of muscle mass, but also leads to the gradual destruction of bone tissue.

What is BCAA?

BCAA (from English - Branched chain amino acids - amino acids with branched chains) is a separate group that contains only three essential amino acids - isoleucine, leucine, valine. This group of amino acids performs the following functions:

• Protects muscles from “burning”;
• Increases the amount of lean muscle mass;
• Reduces fat accumulation and cholesterol in the body;
• Increases strength and endurance.

All three amino acids that make up BCAAs are quickly absorbed, as they are broken down in the muscles, not the liver. Just three hours is enough to completely “digest” these amino acids.

How are BCAAs different from amino acids?

The main differences between BCAAs and amino acids are as follows:

• This is a group that contains only three amino acids: isoleucine, leucine, valine. While amino acids in general are a large group of organic compounds that are replaceable, essential and conditionally replaceable.
• BCAAs are absorbed faster because they are broken down in the muscles rather than in the liver.
• BCAA is a group of vital amino acids, each of which is essential.
• BCAAs are most deficient during and after training. It is a proven fact that after training the body needs isoleucine, leucine and valine most of all.

Note that to achieve the best athletic results, it is better to combine the intake of amino acids and BCAAs after training (according to the instructions indicated on the drug packaging).

Almost a dozen amino acids, which are the building blocks of muscles, are officially called essential. Actually, nothing more can be said about the importance of these protein elements for people in general and for athletes in particular: what could be more important than that which cannot be replaced by anything! How to properly take amino acid preparations for athletes will be discussed in the article.

What are amino acids and why are they needed in sports?

Protein, which is part of food products, when it enters the digestive tract, is broken down by enzymes located there and converted into amino acids, which penetrate into the blood and become nutrients for the muscles and tissues of the whole body. Of the 23 existing amino acids, 9 are essential because they are not produced by the body, and the rest are synthesized in it from other amino acids.
As a result, it turns out that both irreplaceable and replaceable elements are essentially one-of-a-kind elements, without which the body cannot live and develop. They perform the following essential physiological functions:

• increase muscle mass;
• feed it;
• synthesize energy in the body;
• increase strength indicators;
• promote fat burning;
• participate in the process of brain activity.

Did you know? Over the course of six months, all the old proteins in the human body are completely replaced with new ones, that is, after six months the person is no longer the same as before.

From this it becomes clear why amino acid preparations are taken. For people involved in sports, issues related to strengthening muscles, building muscle mass and maintaining it in optimal condition are especially relevant. That is why special nutritional supplements have been developed for them, which consist of amino acids that are absorbed faster and in greater quantities by the athlete’s body than those that enter the body from regular food products.
Thanks to these supplements, which have no restrictions on their use, athletes recover faster after grueling competitions, actively build muscle and nourish it effectively. In addition, it is useful for women to take amino acid supplements during training, as they help burn excess fat deposits in the body.

How to take it correctly

There are certain rules governing the use of these supplements:

1. They should be consumed before training or immediately after it, and when not, then in the morning. The rest of the day, it is best to eat foods containing protein.
2. The minimum dose of the drug, regardless of its type, should not be less than 5 g.
3. The optimal amount of supplements taken at one time lies between 10 and 20 g.
4. The effectiveness of their action does not change depending on the form in which amino acids are taken (powder, tablets, capsules or liquid form). However, the price of the drug and the ease of its use depend on this.

Important!The optimal time to take amino acid supplements is immediately after exercise, since the accelerated blood flow observed during this process stimulates the absorption of the drug.

Powder

Although supplements in powder form often have a bitter taste, they nevertheless have their advantages over, for example, capsules due to their lower price and faster absorption in the digestive tract.
If desired, powdered additives can be dissolved in water, milk, juice and any other drink in which they dissolve well. Or you can simply drink the powder with a sip of water.

In capsules

Drugs placed in capsules are convenient to use, although more expensive than those in powder or tablets. In addition, they take longer to absorb in the digestive tract, since the shell that makes up the capsule must first dissolve, and only after that the drug begins to directly interact with gastric enzymes.

As for the dose, an athlete whose weight is from 70 to 80 kg is recommended to take 5 g of the drug before and after a half-hour workout.
For longer sports activities, you can take another 5 g of amino acids right in the middle of them. And every 3 kg of weight exceeding 80 kg of the athlete’s weight requires 1 additional gram of the drug.

Did you know?The largest protein in the human body is titin, consisting of almost 40 thousand amino acids.

In tablets

Amino acids in this form occupy an intermediate price position between powders and capsules. A single dose of tablets depends on their composition and the weight of the athlete. The ideal ratio is considered to be a single dose of leucine, valine and isoleucine for an athlete weighing 50 kg in amounts of 1800, 900 and 900 mg, respectively.

Liquid amino acids

This form of amino acid supplements is the most rapidly absorbed. Due to the ability to almost instantly come into contact with gastric enzymes, liquid preparations are ideally suited for taking directly during training. Their disadvantages include a rather high price compared to other types of similar drugs, as well as the inconvenience associated with the need to carry a rather bulky container with the drug.

These inconveniences are more than compensated by the fact that liquid amino acids are made on the basis of hydrolyzed protein, that is, they are semi-digested protein that is directly transported into the blood.

Important!When purchasing amino acids in liquid form, you should ensure that they do not contain preservatives or any sweeteners.

Amino acids and BCAA: what's the difference?

BCAAs are practically no different from amino acids, since they themselves are a combination of three essential amino acids.
The BCAA complex includes:

• leucine;
• isoleucine;
• valine

These elements make up 35% of all similar elements found in the muscles of the human body. They are simply necessary for athletes to prevent catabolic processes, but are also useful for other people for post-traumatic recovery, to eliminate the consequences of various types of inflammatory processes and flu, as well as to reduce the volume of adipose tissue in the body. BCAAs are not limited in intake because they have no side effects and are not addictive.

Video: What are BCAA amino acids for and how to take them? The non-essential amino acids produced by the body and the non-essential ones that are not produced are highly sought after by athletes, since the state of the muscular system, which is of paramount importance in the vast majority of competitions, directly depends on them.

It's time to find out what amino acids are, what they are needed for and how to take them correctly.

Amino acids serve as “building materials” for proteins, since thanks to the unique sequence of 21 types of these organic compounds, all types of proteins and muscle tissue are formed in the body. In terms of chemical structure, amino acids are characterized by the presence of an amino group with a nitrogen atom, which is the basis of this compound.

The presence of a nitrogen atom distinguishes amino acids from other nutrients we get from food (such as carbohydrates), which is why they are the only compounds that are able to form tissues, organs, muscles, skin and hair.

Nowadays, when people hear about protein, they automatically think only about muscles and bodybuilding, although amino acids are a significant component of any person's diet, but it is especially important for those who play any kind of sport. Amino acids are generally divided into 3 categories: essential, semi-essential and non-essential.

What is meant by the word “irreplaceable”? “Essential” means that these amino acids cannot be synthesized in the body and must be obtained from food. There are 9 essential amino acids, including the famous BCAA group.

Branched Chain Amino Acids (BCAAs)

Leucine, isoleucine and valine

Of the 9 essential amino acids, 3 are classified as branched chain amino acids. These are leucine, isoleucine and valine. BCAAs have a unique chemical structure compared to other essential amino acids, and therefore have special properties. Unlike other amino acids, BCAAs are absorbed faster and better by the body, that is, they are not absorbed in the stomach, but actually go directly to the muscles. To learn more about BCAA, read our article “BCAA. What are branched chain amino acids?

Other essential amino acids

The remaining essential amino acids: histidine, methionine, phenylalanine, threonine, tryptophan and lysine are required by the body to perform a number of physiological functions.

Histidine

Histidine is an aromatic amino acid that performs a number of vital functions in the body, including participation in the synthesis of hemoglobin, the functioning of the immune system and tissue repair. Histidine is an important amino acid during human growth, as well as during rehabilitation after illness.

Lysine

Lysine plays an important role in the functioning of the immune system. It also, along with semi-essential acids, is involved in the synthesis of collagen so that the skin, hair and nails remain healthy.

Tryptophan

Tryptophan is an essential aromatic amino acid that contains an indole core. It performs a number of functions in the body, in particular playing the role of a chemical messenger in the nervous system. Unlike other amino acids, L-tryptophan is not soluble in water and is heat resistant, meaning it does not lose most of its beneficial properties during processing.

Methionine

Methionine is a foul-smelling amino acid (contains a sulfur atom) that is a precursor to other amino acids such as taurine. Its antioxidant properties can protect the body by suppressing the effects of harmful substances. It is also involved in the construction of proteins and the production of various hormones, including adrenaline and melatonin.

Phenylalanine

Phenylalanine is a non-polar amino acid that has a benzyl side chain and is known for its antidepressant properties. It plays an important role in the production of dopamine and adrenaline.

Threonine

This amino acid is polar, uncharged, and once absorbed is converted to pyruvate, playing an important role in glucose production and ATP energy production.

Nonessential amino acids

Nonessential amino acids are those that can be synthesized by the body. You may have the following question: “If they are produced in the body, then why do we need to take them additionally?” The fact is that during physical exercise, after the energy in the form of carbohydrates is exhausted, the body begins to look for other sources of nutrition. Amino acids can act as such a source to provide the muscles with everything they need to continue training. However, the body is often unable to produce amino acids quickly enough to meet increased demands during exercise, so we must consume more of them, regardless of whether they are essential or not.

Alanin

Alanine is one of the simplest organic compounds in terms of chemical structure and is classified as a non-polar amino acid. Alanine plays a key role in the glucose-alanine cycle between the liver and body tissues. Simply put, it reacts in tissues to form pyruvate and then glucose to be used as an energy source.

Glycine

Glycine is the smallest of all amino acids and is associated with the production of collagen, as well as proline and lysine. In addition, it acts as a neurotransmitter in the spinal cord, brain stem and retina.

Aspartic acid

This amino acid is involved in the urea cycle in the body, as well as in a process called gluconeogenesis (the metabolic pathway that leads to the formation of glucose). In addition, aspartic acid acts as a neurotransmitter that stimulates certain receptors in the nervous system.

Asparagine

Asparagine is necessary for the normal functioning of the nervous system, and it also plays an important role in the synthesis of ammonia.

Semi-essential or conditionally essential amino acids

These amino acids can be produced by the body in certain amounts, but in some circumstances this amount is not sufficient for normal physiological functioning, such as during illness or intense exercise.

Serin

Serine is a proteinogenic amino acid that performs a number of biological functions in the body. It plays an important role in metabolism, enzymatic reactions and brain function.

Arginine

Arginine is a precursor of nitric oxide. It reduces recovery time after injuries, accelerates the healing of damaged tissue and helps reduce and stabilize blood pressure.

Tyrosine

Tyrosine is a proteinogenic amino acid that plays an important role in cell signaling.

Proline

This amino acid has an exceptionally rigid structure that is used to synthesize collagen, which is essential for maintaining healthy hair, skin and nails.

Ornithine

Ornithine plays a key role in urea biosynthesis and is also thought to prevent fatigue during exercise. The urea cycle is a series of biochemical processes that produce urea to remove ammonia from the body.

Glutamine

Glutamine is one of the most popular semi-essential amino acids among athletes, which is involved in regulating acidity in the kidneys, creating cellular energy and stimulating muscle metabolism.

Cysteine

Cysteine ​​plays an important role in enzymatic reactions in the body. It is believed to be involved in metal binding and is also a precursor to certain antioxidants.

Benefits and uses of amino acids

Now let’s figure out what amino acids are needed for and for what purposes they are effective. Amino acids are an integral part of our body and the processes that occur in it every day. Maintaining proper amino acid balance through supplementation has demonstrated great benefits to the body, from stimulating muscle growth to improving immune system function.

1. Muscle anabolism, reducing muscle fatigue and aiding muscle recovery

The greatest benefit of amino acid supplementation is its ability to stimulate muscle anabolism, repair muscles, and prevent the onset of muscle fatigue.

Leucine, isoleucine, valine, asparagine, aspartic acid and glutamine are the 6 amino acids that are metabolized in muscles at rest. They support numerous metabolic processes, for example, they play a fundamental role as substrates for protein synthesis and energy production, and are also a precursor to glutamine and alanine.

During the first 10 minutes of exercise, the body undergoes a reaction involving the enzyme alanine aminotransferase to maintain high levels of certain amino acids during exercise. Intermediates that are formed as a result of this reaction can cause fatigue. However, glutamine has a number of functions in the body that allow it to be used as a nutritional source, which is why glutamine supplements can increase muscle energy and muscle metabolic rate during exercise.

These beneficial properties of amino acid supplements make them ideal not only for bodybuilders, but also for runners, sprinters, and people leading an active lifestyle.

In 2000, an experiment was conducted to determine the response of muscle protein to amino acid intake. Six men and women drank a drink containing 6 g of essential amino acids or a placebo drink 1 hour after exercise. Those taking the amino acids saw an increase in phenylalanine levels, which did not occur among those taking the placebo. This increase caused an anabolic response in the muscles, so it was concluded that amino acids stimulate protein anabolism and protein synthesis in muscles.

Additionally, a 2003 scientific review suggested that increased levels of leucine in the body can stimulate muscle protein synthesis during catabolic states caused by dietary restriction or strenuous exercise.

1. Amino acids for weight loss

Amino acids are not only beneficial for those looking to build muscle and improve muscle recovery, but they are also shown to aid weight loss. One study looked at 2 groups of people who wanted to lose weight and change their body composition. The first group used a diet high in amino acids, while the second group was low in amino acids.

After 16 days, they found that the group taking more amino acids had lost significantly more fat and less muscle mass than the other. Overall, the evidence suggests that a diet high in protein and amino acids and low in carbohydrates produces greater fat loss while maintaining protein in the body.

1. Diabetes

Diabetes mellitus is a disease in which the body is unable to effectively regulate blood sugar levels and produce insulin. When we consume carbohydrates, the glucose level in the body increases. In diabetes, the body is unable to properly produce insulin to return sugar levels to normal, resulting in hyperglycemia. Amino acids have a positive effect on blood sugar levels. For example, arginine is a precursor to nitric oxide, a messenger that has a direct effect on insulin sensitivity.

1. Inflammation and arthritis

Another beneficial property of amino acids is that they can reduce the activity of inflammatory processes in the body. One study conducted in 1973 showed that amino acid esters and sulfur-containing amino acids, including cysteine ​​and methionine, are effective anti-inflammatory agents that can reduce the effects of edema and anaphylactic shock, and even reduce inflammation and improve the condition when taken adjuvant. -induced arthritis.

1. The immune system

Although this may be news to you, dietary protein or amino acid deficiencies weaken the immune system and increase susceptibility to disease. In particular, modern research shows that arginine, glutamine and cysteine ​​play an important role in the functioning of the immune system. For example, these amino acids are involved in the activation of various lymphocytes, natural killer cells and macrophages, interfere with the redox regulation of cellular functions, gene expression and lymphocyte proliferation, and also affect the production of antibodies, cytokines and other cytotoxic substances. Scientists are now finding that amino acid supplements can improve the immune system and reduce morbidity and mortality.

1. Fertility

Recent research suggests that amino acid supplements can improve fertility rates. For example, one such study involved 132 men with fertility problems. For 3 months they took supplements with amino acids and trace elements. The control group was a group of 73 men with reduced fertility (subfertility) who took a placebo. All study results of the test group showed a significant improvement in the area of ​​conception compared to the control group. Within 6 months after the end of the experiment, 34 cases of conception were recorded in the group of men taking the supplements.

I hope you no longer have any questions about why amino acids are needed; if you have, you can always ask a question in the comments.

Amino acid supplements

If you get all the nutrients you need from food, you may not need supplements. However, it is worth remembering that during training the body's need for amino acids increases, so if you train a lot and want to build muscle or lose weight, then most likely you will need supplements. There are many options for amino acids, go to any store, they can be in powder form, tablets or capsules.

Amino acids powder

Amino acids come in a variety of flavors in powder form, so you can easily add them to your favorite juice or water.

Amino acids in tablets

You don’t have a minute of free time and urgently need to take your daily dose of amino acids? Supplements in tablet form are ideal for such situations.

Keep in mind that the role of amino acids in sports nutrition is very large, the more, the better. There is no point in taking a high-carbohydrate gainer; it’s easier to buy a kilo of sugar and mix it with protein; it will be cheaper.

How to take amino acids?

Amino acid supplements are best taken in the morning, pre-workout, post-workout and before bed to reduce muscle fatigue and maximize muscle anabolism and recovery.

How to properly take amino acids of one type or another is always indicated on the can. For example, BCAA is best taken in the morning after waking up, before and after training. Take complex amino acids between meals, as well as before and after training. To properly consume other types, you need to consider what other supplements you consume.

It is known that muscle strength increases not during exercise, but during the period of rest and recovery. Therefore, the most important task of an athlete is to replenish the body’s losses as much as possible and thereby help it start regeneration processes. Unfortunately, modern food is not able to provide our body with all the necessary nutrients. For this reason, at a certain point in training, every person thinks about using sports nutrition. and proteins are the most popular types of supplements.

Amino acids and proteins are necessary for girls, as well as men, especially during intense physical activity.

In order to understand which is better - protein or amino acids, it is necessary to understand the features and functions of these substances.

What is protein for?

Protein or protein is the main building material of the human body. It is responsible for the formation and restoration of muscles and other tissues. In addition, protein is actively involved in the digestion process and maintains immunity at the proper level. Lack of protein leads to disorders such as:

• a sharp decrease in the protective properties of the body;
• decline in performance;
• deterioration in the condition and appearance of hair, nails and skin;
• destruction of muscle tissue;
• failure of digestion and internal organs.

Protein can also be chocolate. Manufacturers of sports nutrition take into account the tastes of the female audience.

Since physical activity increases the body's need for protein, every athlete needs to be careful about their diet. It is believed that the protein intake rate is from 0.75 to 3 grams per kilogram of weight. Therefore, if you weigh 60 kilograms, you need between 45 and 180 grams of protein per day.

So how do you know the exact amount of protein you need? The best advice is to contact an experienced trainer. But if this is not possible, keep in mind that for a gradual increase in muscle mass and a decrease in fat tissue, 1.5 grams of protein per 1 kilogram of weight is recommended.

At first it may seem that this amount of protein is easy to get from regular food. But in practice, muscles need protein 1-2 hours before strength training. But many people visit the gym after work. Taking boiled chicken breast, egg whites or cottage cheese with you is not always convenient. Protein shakes and bars will come to the rescue! The variety of flavors and compactness make them an ideal snack.

In order for the product to benefit your body, pay attention to the following features:

• low fat content (no more than 5 g per serving);
• high protein content (20-30 g);
• low carbohydrate content (no more than 5 g if you want to lose weight).

How are amino acids different from proteins?

Amino acids are components of proteins, that is, the very “building blocks” of which proteins are made. Once in the body, amino acids are quickly absorbed, but they are much more expensive than protein. Therefore, the use of amino acids exclusively is hardly advisable. It makes sense to consume them in combination with protein and regular food.

The debate about which is better, protein or amino acids, is not entirely correct, because amino acids are components of proteins.

Amino acids are necessary for:

• accelerating muscle growth;
• increasing the effectiveness of training;
• fat burning;
• appetite suppressants.

Two types of amino acids have been developed for sports nutrition: hydrolysates and free amino acids. Both complexes are well absorbed and fully perform all their functions. Their only difference is their origin. The hydrolyzate is natural, while free amino acids are most often a synthetic product. Therefore, most experts agree that it is worth choosing a hydrolyzate.

There are also nonessential and essential amino acids. Essential ones are not synthesized by the body and come into it exclusively from food - eggs, meat, dairy products and soy. It is these amino acids that are most important for those who want to gain muscle mass.

The recommended daily dose of amino acids is 10-20 g. This amount is best divided into several doses. To gain muscle mass, you should take them before, during and immediately after training. For weight loss - in the morning and after class.

By combining types of sports supplements, an experienced trainer will advise supplementing your regular diet with exactly those substances that the body needs at one time or another of the day. Thus, the question “which is better - protein or amino acid” can be considered incorrect. The best results can be achieved by taking these substances in combination.

Amino acids and proteins intake regimen

As you already know, under intense loads, the body’s need for amino acids and proteins increases many times over. Taking supplements greatly simplifies the life of an athlete and will allow him to create the right, complete diet.

It is best to take amino acids before and after training, and protein during the day. Try not to skip taking your chosen medications, because the process of muscle recovery and growth is continuous.

Ideally, combine sports supplements and traditional food. For example, lean beef is an excellent source of amino acids and proteins.

Now you know that the answer to the question of which is better - protein or amino acids, will be advice on their combined use. Only by correctly combining amino acids and proteins will you quickly achieve the desired results. Your endurance will increase, your workouts will become easier and more productive, and goals like losing weight and gaining muscle mass will be achieved much faster.