Amino Acids Enhance Recovery

Wednesday, 2 April 2003

The use of amino acid supplements following strenuous exercise, is popular with many endurance athletes to help prevent muscle damage and aid recovery.
Researchers at the University of Tokyo examined the effects of an amino acid mixture on parameters related to recovery from distance running.

Thirteen well-trained male athletes who had run two 30km runs within 72 hours were tested. The athletes were divided into two groups, according to weekly running distance, age, height, weight and estimated 30km-running time.

In a double-blind test, two separate but similar beverages based on fructose, sodium chloride and flavouring. were used by both groups. However that used by Group A also included added amino acids. (A total of 3.6g per Litre as: L-Leucine 640mg, IsoLeucine 520mg, Valine 420mg, Glutamine 720mg, Arginine 720mg, plus small amounts of a range of other amino acids). Group B took the placebo.

Both groups consumed 165mL 40 minutes before their run and again at 5, 10, 15 and 25km running distances. During the 72hr recovery period, Group A took the amino acid mix five times.

Researchers monitored the subject’s heart rates and took blood samples (for glucose, lactate and ammonia analysis) at rest, run start, and at 10, 20 and 30 km. There were no consistent blood value differences between the groups.

An index of physiological running efficiency (distance run per heartbeat) showed that mean efficiency for group A was about 4% greater on the second run, whereas mean efficiency for group B declined by 0.4% during the second run. All subjects in group A compared with one subject in group B, showed increase efficiency during the second run.

The researchers concluded that supplementing with amino acids may enhance recovery between two 30 km runs within 72 hours or more between two strenuous athletic performances spaced about 72hrs apart.