The Athlete’s Guide to Amino Acids: Energy, Recovery, and Performance

Whether you’re chasing a better pre-workout, more energy, or faster recovery, amino acids can help. This guide explains how essential amino acids (EAAs) and branched-chain amino acids (BCAAs) fuel performance, how to dose them for different situations, and why they’re vital for every athlete. Plus, I’ll share real case studies from patients and athletes who’ve used FUNDAMINOS™ to optimize training and recovery.

Who Needs Amino Acids?

Everyone. We eat protein to get amino acids — the building blocks of muscle, hormones, neurotransmitters, and enzymes. But meeting the daily recommended intake (0.8–1 g per kg of body weight) is tough with food alone. For example, an 80 kg person would need up to 160 g of protein per day — equivalent to eating steak at every meal. Athletes, injured individuals, or anyone under stress need even more.

Doctor-Approved Amino Acid Dosing

Here’s how I recommend using FUNDAMINOS™ in different scenarios:

• General use: Two scoops daily to supplement normal protein intake.
• Pre-workout: One to two scoops with SPARQ™ 30–45 minutes before training.
• Recovery & muscle maintenance: Two scoops twice daily, ideally before, during, and after exercise.
• Competitive & strength athletes: Two scoops twice daily, with extra dosing around competitions.
• Endurance athletes: Two scoops twice daily; double dosing before and after races for a week.
• Ultra-endurance athletes: Triple dosing during events to maintain muscle fuel.
• Surgery: Double dose for 2 weeks before and 4 weeks after surgery to support healing.

Bonus: Dose in the morning for extra energy, during travel as a hunger suppressant, or 30 minutes before bed to support sleep and recovery.

Why Amino Acids Matter

Amino acids power critical processes: protein synthesis, hormone regulation, immune function, and cognitive performance. There are 20 total amino acids; 9 are essential (EAAs). Here’s what the key ones do:

• Leucine: Triggers protein synthesis.
• Lysine: Hormone health.
• Methionine: Metabolism and detox pathways.
• Phenylalanine: Nervous system function.
• Threonine: Immune health.
• Tryptophan: Sleep, appetite, mood.
• Isoleucine: Energy and recovery.
• Valine: Protects and rebuilds muscle.
• Histidine: Essential for newborn development.

FUNDAMINOS™ combines all of these in a vegan, highly bioavailable formula designed for athletes.

Real-World Case Studies

Stan’s Surgery Recovery: After hernia surgery, Stan doubled his FUNDAMINOS™ dosing and was jogging again within 9 days. “Instrumental to my swift recovery,” he says.

"Now, 9 days post surgery, I am able to slowly continue my Antarctica Marathon training (scheduled for March 2022). Not a full on RUN just yet, but at least jogging. I would due 3 to 4 scoops of FUNDAMINOS for a few days before [surgery] and then 10 days afterwards. You can cut down over a week then to 2 scoops. Using your FUNDIMINOS product, pre and post surgery, I believe, was instrumental to my swift recovery! Love the FUNDAMINOS!!! Thank you, so much Dr. C!"

L.C.’s Training Consistency: A competitive athlete for 5 years, L.C. reports less soreness, more intense training tolerance, and no GI upset when using FUNDAMINOS™ compared to 13 other products.

"I have used FUNDAMINOS™ for several years, cycling [dosing] depending upon where I am in my competitive season and training. I can definitely say that I have less soreness and can handle more intense training loads and race schedules when I am taking this regularly. Taste is much milder than most super-artificially-flavored amino acid powders, and it does not upset my stomach at all. Works significantly better than the 13 other amino acid products I have used over the past 5 years. It is important to take it on an empty stomach."

Jake’s Ultra Success: During the Spirit of Syllamo 105-mile run, Jake dosed FUNDAMINOS™ every 6 hours, limiting tissue breakdown and fatigue, with zero GI issues.

"The Spirit of Syllamo 105 mile trail run was a success. Training went well in the build-up and the run itself took 28:47 with 33,000' of elevation change. I used your suggestion for the FUNDAMINOS™ and mixed one scoop with Skratch Hydration and consumed every 6hrs. I feel like it delayed fatigue; limiting tissue breakdown and keeping leucine available. I did not have any GI issues. Also took two scoops right after I finished."

Balanced Nutrition Matters, Amino Acids MATTER

Some amino products overload on just one or two BCAAs. That’s a mistake. Your body needs a balanced spectrum of EAAs and BCAAs to repair, recover, and perform.

That’s why we created FUNDAMINOS™ — a clean, clinically-proven blend to deliver consistent strength, energy, and recovery without compromise.

Try FUNDAMINOS™

Explore more: Ask Dr. Cohen Blog Series

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