When it comes to choosing the best amino acid supplement, I recommend a blend of eight of the nine essential amino acids. (Tryptophan is not necessary in a dietary supplement designed to stimulate muscle protein synthesis and can contribute to feelings of fatigue during your workout.)

The ideal amino acid composition maintains an optimal balance of essential amino acids in the blood to stimulate muscle protein synthesis and reduce muscle protein breakdown. In addition to the eight essential aminos, an amino acid supplement should contain citrulline for boosting nitric oxide production and blood flow, and creatine to help maintain the energy stores of creatine-phosphate in the muscle so that your next workout can be completed effectively and you can recover from intense workouts quicker.

An amino acid supplement should also take electrolyte balance into account. Sweat contains sodium and potassium (called electrolytes because of their role in conducting the electrical signals that enable muscle to contract). Loss of electrolytes can lead to muscle cramps and eventually limit your ability to continue exercising. For this reason, you’ll want to take an amino acid supplement that contains both sodium and potassium. The absorption of electrolytes will be enhanced because the active uptake of amino acids from the intestine is coupled with sodium transport. Therefore, the combination of essential amino acids plus electrolytes results in greater absorption than electrolytes alone.

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