Amino acids, or aminocarbic acids, are organic compounds whose molecules constitute amine and carboxyl groups.
Amino acids are usually crystalline substances with a sweet taste, which is possible in the process of protein hydrolysis or as a result of certain chemical reactions. These solid water soluble crystals are characterized by a very high melting point - approximately 200-300 degrees Celsius. The main chemical elements of amino acids are carbon, nitrogen, hydrogen, oxygen.
Though in the title of these substances and there is a word "acid", their properties are rather reminiscent of the salts, although in the specifics of the structure of the molecule may have acid and main abilities at the same time. So, it is equally effectively affected with acids and alkalis.
Most amino acids are two types: L-isomers and D-isomers.
The first are characterized by optical activity and are found in nature. Amino acids of this form are important for the health of the body. D-substances are found in bacteria, play the role of neurotransmitters in the organisms of some mammals.
In nature, there are 500 so-called standard, proteinogenic amino acids. 20 of them actually make up a polypeptide chain containing a genetic code. In recent years, in Science, they started talking about the need to expand the amino acid "family", and some researchers complement this list by 2 more substances - selencyysteine and pyrrolize.
Amino acids in the human body
20 percent of the human body consists of proteins that take part in almost all biochemical processes, and amino acids are "building materials" for them. Most cells and tissues of the human body consist of amino acids that play a key role in transporting and storing nutrients.
Interestingly, in nature only plants and some microorganisms are able to synthesize all types of amino acids. But people (and animals) reserves some of the necessary amino acids can receive only from food. Based on the synthesizing ability, these useful substances are divided into 2 groups:
- indispensable (the body receives only food);
- Replaceable (produced in the human body).
An indispensable amino acids are: arginine, valine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine.
Replaceable amino acids: alanine, asparagin, aspartate, glycine, glutamine, glutamate, proline, serine, tyrosine, cysteine.
And despite the fact that the body is able to synthesize arginine and histidine, these amino acids also belong to the number of irreplaceable, as the need often arises to supplement their stocks from food. The same can be said about Tyirosine, which can be replaced from its group to switch to the list of indispensable if the body feels a flaw in phenylalanine.
In the scientific world, different parameters use different parameters to systematize amino acids. There are several classifications used for these substances. As already noted, distinguishes and indispensable amino acids. Meanwhile, this classification does not reflect the objective degree of importance of each of these substances, since all amino acids are meaningful for the human body.
Other Most Popular Classifications
Considering the radicals, amino acids are divided into:
- non-polar (alanine, valine, isoleucine, leucine, methionine, proline, tryptophan, phenylalanine);
- polar uncharged (asparagin, glutamine, serine, tyrosine, threonine, cysteine);
- polar with a negative charge (aspartate, glutamate);
- Polar with a positive charge (arginine, lysine, histidine).
Given the functionality of the group:
- aromatic (histidine, tyrosine, tryptophan, phenylalanine);
- heterocyclic (histidine, proline, tryptophan);
- aliphatic (in turn create a few more subgroups);
- imino acid (proline).
Given the biosynthetic family of amino acids:
- Pentose family;
- Family of Piorus;
- ASPARTATA family;
- serine family;
- Glutamate family;
- Schikimat family.
According to another classification, 5 kinds of amino acids are distinguished:
- sulfur-containing (cysteine, methionine);
- neutral (asparagin, serine, threonine, glutamine);
- acidic (glutamic acid, aspartic acid) and main (arginine, lysine);
- aliphatic (leucine, isoleucine, glycine, valine, alanine);
- Aromatic (phenylalanine, tryptophan, tyrosine).
In addition, there are substances whose biological properties are very similar to amino acids, although in fact they are not these. A bright example is Taurine, called an amino acid is not entirely true.
Amino acids for bodybuilders
His classification of amino acids exists in bodybuilders. In sports nutrition, 2 types of nutrients are used: free amino acids and hydrolyzates. To the first one belongs to glycine, glutamine, arginine, which are characterized by the maximum transportation speed. The second group is the proteins split to the level of amino acids. Such substances are absorbed by the body much faster than ordinary proteins, which means that the muscles get their "portion" of proteins faster.
Also, indispensable amino acids are of particular importance for bodybuilders. They are important for maintaining the form of muscle tissue. And since the body is not able to synthesize them independently, it is important for bodybuilders to include a large number of dairy products, soy and eggs in the diet. In addition, those who want to grow muscles are resorted to bioduds containing amino acids.
For health and beauty
In addition to the fact that amino acids play an important role in the synthesis of enzymes and proteins, they are important for the health of the nervous and muscle systems, to generate hormones, as well as maintaining the structure of all cells in the body.
And for bodybuilders, amino acids are one of the most significant substances, as they contribute to the restoration of the body. Being the basis for proteins, amino acids are indispensable substances for beautiful muscles. These useful elements help to make training more efficiently, and after classes, you will be eliminated from painful sensations. As biodeadows prevent the destruction of muscle tissues and are the perfect addition to the protein diet. Also in the functions of amino acids includes fat burning and suppressing excessive appetite.
Daily need: to whom and how much
Daily dosages are determined separately for each amino acid, based on the needs and features of the body. Meanwhile, the averages fluctuate between 0.5 and 2 g per day.
Increase the level of consumption of amino acid complexes It is important to people who are professionally engaged in sports, as well as at the time of enhanced physical activity, intensive mental work, during and after illness. The correct balance of amino acids is important for children during the growth period.
Daily norms of the amino acid complex for bodybuilders range from 5 to 20 g of substance for one-time reception. Meanwhile, combining the reception of these nutrients with sports nutrition, it is important to know some rules. The effectiveness of amino acids (absorption rate) is significantly reduced if they use them together with eating or its substitutes, proteins or geaneers.
At the same time, people with genetic diseases (in which the absorption of amino acids is disturbed) is not exceeding the recommended daily doses. Otherwise, protein food can cause a change in the operation of the gastrointestinal tract, allergic. In addition, diabetics, people with liver diseases, or suffering from some enzymes suffering from some enzymes, are subject to risk of developing amino acid imbalance.
Consuming protein food, it should be remembered that amino acids from egg proteins, fish, cottage cheese and low-fat meat are absorbed faster than all. And for more intense assimilation of nutrients, nutritionists advise correctly combine products. Milk, for example, combined with white bread or buckwheat, and proteins from cottage cheese or meat make up a "pair" with flour products.
The cause of hormonal problems
The lack of any useful substances, as a rule, affects health. Reduced immunity, anemia and no appetite - a signal of a serious imbalance of nutrient elements. Insufficient consumption of amino acids cause hormonal disorders, scattered, irritability and depression. In addition, weight loss, skin problems, growth breach and drowsiness are also talking about an amino acid disadvantage.
Excess amino acids, as well as the lack of beneficial substances, leads to violations of the body. True, the majority of negative consequences on the overabundance of amino acids are possible only with hypovitaminosa A, E, C, B, as well as with selenium deficiency.
Excessive consumption of histidine is almost always diseases of the joints, gray at early age, aortic aneurysm. Excess tyrosine causes hypertension, violation of the functions of the thyroid gland. Methionine in large doses is a heart attack or stroke.
Where to search for an indispensable amino acids
Most foods (predominantly protein) contains about 20 amino acids, 10 of which are indispensable.
Meanwhile, the list of these beneficial substances is much wider: in nature there are approximately 5 hundred amino acids. And most of them are needed for healthy life. Some of these elements are active components of sports nutrition, biodeadows, medical preparations, and are also used as additives to animal feeds.
Almost a complete complex of essential amino acids contain:
- pumpkin seeds;
Other useful sources of amino acids: eggs, milk, meat (beef, pork, lamb, chicken), fish (cod, pike perch), different varieties of cheese.
Interaction with other substances
Water soluble amino acids are perfectly combined with ascorbic acid, vitamins A, E and group V. In the complex, they are able to bring more than more benefit. This nuance is important to take into account, making up a menu from products rich in vitamins and useful nutrients.
Amino acids biodeships
Bodybuilders actively use amino acids as nutritious additives. There are several forms of release of these nutrients: tablets, capsules, powders, solutions and even intravenous injections.
The time and frequency of admission of amino acids as a biographic supplement depends on the target. If the drug is accepted as an aid for a set of muscle mass, then it stands to drink amino acids before and after workout, as well as in the morning. And if the drug first of all should play the role of fats burner, drinking it more often (as far as often is indicated in the instructions for use).
How to choose the amino acids
Amino acids in the form of bioactive additives to sports nutrition, as a rule, the pleasure is not cheap. And in order not to throw money on the wind, it is important before buying checking the quality of the goods. First of all, it is worth paying attention to the shelf life and packaging quality, consistency and color substance must fully comply with the description. In addition, most amino acids dissolve in water and have a bitter flavor.
|Amino acid||Application||Dosage (as a biodendage for athletes)||Overdose; |
|GISTIDIN.||Treats arthritis, nervous deafness, improves digestion, you need babies and children during growth||8-10 mg per 1 kg of weight (minimum 1 g per day)||Mental disorders, anxiety, schizophrenia, stress exposure; |
|Dairy products, meat, bird, fish, rice, rhesis, wheat, apples, pomegranate, beets, carrots, celery, cucumber, dandelion, chicory, garlic, radishes, spinach, turnip|
|Lysine||Herpes treats, adds energy, contributes to the production of muscle protein, fights fatigue, supports nitrogen balance in the body, is important for absorption and calcium conservation, contributes to collagen formation||12 mg per 1 kg of weight||Enhance cholesterol, diarrhea, stones in the bustling bubble; |
Violation of enzyme production, weight loss, decreased appetite, degradation of concentration.
|Cheese, eggs, milk, beans, potatoes, meat, yeast, soybean, salad, tofu, apples, apricots, grapes, papaya, pears, beets, carrots, celery, cucumber, dandelion greenery, parsley, spinach, turnip|
|Phenylalanine||Treats depression, arthritis, nervous disorders, convulsions, relieves tension from the muscles, is important for the production of neurotransmitters of serotonin and melatonin||1 mg per 1 kg of weight||Elevated blood pressure, migraine, nausea, violation of the heart and nervous system. Not recommended pregnant and diabetics; |
Lost, weakness, growth delay, violation of liver functions.
|Dairy products, almonds, nuts, seeds, avocado, soy, sesame, beans, spinach, apples, pineapples, beets, carrots, parsley, tomatoes, beer yeast|
|Metionine||Treatment of liver, arthritis, depression, accelerates fat metabolism and improves digestion, antioxidant, prevents accumulation of extra fats in vessels and liver, removes toxins||12 mg per 1 kg of weight||It is possible with the deficiency of Vitamins of the group V. Atherosclerosis; |
Fat liver rebirth, growth slowdown, lethargy, swelling, skin diseases.
|Meat, eggs, beans, garlic, bow, lentil, sour cream, yogurt, spinach, potatoes, sesame, soybean, cereals, apples, pineapples, hazelnut, brussels, cauliflower, sorrel, horseradish, cress salad|
|Leucine||Prevents muscle atrophy, a natural anabolic agent, promotes healing wounds and important to generate growth hormone||16 mg per 1 kg of weight||Increases ammonia level; |
|Skin Food, Brown Rice, Beans, Nuts, Whole Grain, Wheat, Soy, Sheet Salad, Lucerne Seeds, Beans, Tofu, Singer, Avocado, Papaya, Olives, Coconut|
|Isoleucine||Heals the wounds, heels growth hormone, regulates blood sugar, is important for the formation of hemoglobin, is responsible for the structure of the muscles.||10-12 mg per 1 kg of weight||Causes frequent urination, carefully taking with kidney or liver diseases; |
|Eggs, fish, meat, liver, chicken, almond cashews, lentils, soy products, cress salad, mangold, spinach, beans, avocado, olives, coconuts|
|Valin||Regulates nitrogen balance, restores and promotes muscle tissue growth||16 mg per 1 kg of weight||Tingling skin, hallucinations, prohibited people with liver diseases or kidney; |
Disease "maple syrup".
|Dairy products, meat, cereals, mushrooms, peanuts, soy, salad, sesame, peas, beans, apples, almonds, grenades, beets, carrots, celery, dandelion greens, salad, bummy, parsley, parsnapk, pumpkin, tomatoes, turnip, Brewer's yeast|
|Thronin||Important to develop collagen, elastin, antibodies, supports muscle health, stimulates growth, is used to treat psyche||8 mg per 1 kg of weight||Unknown; |
Irritability, imminent immunity.
|Dairy products, eggs, salad, soy, spinach, sesame, sunflower seeds, beans|
|Tryptophan||Important for the production of serotonin and melatonin, is necessary during the growth period||3.5 mg per 1 kg of weight||Dizziness, migraine, vomiting, diarrhea; |
It may be caused by the development of tuberculosis, cancer, diabetes, dementia.
|Dairy products, soy products, spinach, sesame, salad, broccoli, asparagus, beans, oat bran, Brussels, carrots, celery, onions, chicory, dill, beer yeast|
|Arginine||Responsible for the restoration of the muscles, rapid healing of wounds and injuries, displays slags, strengthens immunity||0.4 mg per 1 kg of weight||Pancreas diseases, liver; |
Reducing blood pressure, weakness, disorder of digestion.
|Pork, chicken, salmon, eggs, milk, cedar nuts, walnuts, pumpkin seeds, rice, buckwheat, corn, peas|
Replaceable amino acids: a matter of person
Alanine is responsible for blood sugar.
Asparagin - promotes the functioning of the immune system.
Glutamine - "fuel" for the body for the time of highly high loads, strengthens the memory, strengthens attention.
Glycine - "Raw materials" to create creatine, is important for maintaining the vital tone.
Proline is necessary for connective tissue, feeds the body during loads.
Serin - important for the nervous system, supplies energy cells.
Citrulin - removes ammonia from the body.
Taurine - affects the work of the nervous system.
Cysteine - contributes to the purification of the body from toxins and slag, is responsible for hair growth.
Ornithine is needed for fat metabolism.
Amino acids, like vitamins and nutrients, is an important composite to maintain health and forces. Their disadvantage is very sad affects well-being. But at the same time, there is no need to "attract" the body on the amino acids in the form of biodeadows (of course, if you are not a bodybuilder that dreams of muscle grief). It is enough to adhere to the right nutrition, because almost the entire amino acid complex is contained in our daily food.
- Ognev S.I. Amino acids, peptides and proteins / Ognev S.I. - M.: Higher School, 2005. - 365С.
- Komom VP: Biochemistry. - M.: Drop, 2008
Velvikova Nina Vladislavovna
Specialty: infectious, gastroenterologist, pulmonologist .
Common experience: 35 years .
Education: 1975-1982, 1mmi, San Gig, Higher Qualification, Infectious Physics .
Academic degree: Higher Phone, Candidate of Medical Sciences.
- Infectious diseases.
- Parasitic diseases.
- Urgent states.
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What is amino acids?
In this article we will talk about amino acids. All cells in the human body, including muscles, consist of protein. The protein is formed from a set of amino acids. In the way, the amino acids call the building material for proteins in the human body. They help the formation of mysteries, ligaments, tendons. Healthy skin and hair are also their merit.
It is from the amino acids that our organism builds new cells and restores all damaged tissues. Amino acids help also strengthen the body, contribute to the development of various hormones, antibodies and enzymes.
These organic compounds have the structure of multicomponent chains. In the stomach, these chains disintegrate under the action of enzymes. In this form, amino acids are absorbed by the small intestine and fall into the liver. In the liver, they are distributed as intended. For example, hormone synthesis or maintenance of immunity.
At the moment there are 20 amino acids that are part of the protein. Each determines its role. So, looking at your lifestyle or type of activity, you can determine in which amino acids you need more, and in what less.
What are the amino acids? And what is their feature
All amino acids can be divided into 3 groups. These include:
- Replaceable amino acids
- Indispensable amino acids
- Conditional replaceable.
If you choose additives in the form of amino acids, then keep in mind the following. Use only those amino acids in which your body needs.
The classification below will help you understand what you need certain substances in the body.
Replaceable amino acids are usually enrolled in the body through food or are independently produced.
|Alanine||Adjusts blood sugar. With a lack, the body removes amino acids from the muscles. This means that it is important to maintain their concentration.|
|Asparagin||Supports the work of immunity. Reduces the amount of ammonia in muscle tissue after long physical exertion.|
|Glycine||Helps to produce replaceable amino acids, creatine. The disadvantage leads to fatigue.|
|Glutamin||With active motor activity, this amino acid is activated. Takes part in metabolism.|
|Ornithine||Carries out the launch of metabolism, splits fat.|
|Proline||Forms a connective tissue and creates collagen. Used as an additional energy source.|
|Serine||Provides the normal functioning of the nervous system. Takes a role in the production of energy. Lack of serine manifests itself in the form of violation of attention and memory|
|Taurin||Increases physical activity and helps to cheer up.|
|Cysteine||It is an important component in the growth of the hair and cleansing the body.|
|Citrullin||It helps to remove ammonia, has an important role in protein metabolism.|
An indispensable amino acids cannot be produced in the body on their own. To fill their margin, you need to eat food containing indispensable amino acids.
|View||Role||What is contained|
|Valin||Helps the growth of muscle mass. Promotes tolerability of high or low temperatures.||In various products of animal origin (chicken fillet, fish, rice and legumes)|
|Isoleucine||He accumulates energy in muscles. Keeps muscle mass, also produces hemoglobin. Helps restore damaged tissues.||Any kind of meat, fish, eggs and nuts.|
|Leucine||Carries out a protective function, is an important component of immunity. Participates while reducing the breakdown period of the protein and helps to recover after fractures.||Eggs, chicken meat, legumes, fish, soy|
|Lysine||Forms carnitine, helps the muscles to improve oxygen consumption.||Meat of any kind, milk, legumes.|
|Metionine||Restores liver and kidneys.||Milk, eggs, soy products, meat, nuts.|
|Thronin||Filters liver.||Nuts and eggs, milk.|
|Tryptophan||Controls appetite, sleep and fatigue.||Meat, bananas, fermented milk products.|
|Phenylalanine||Forms ligaments and cartilage. Reduces appetite.||Eggs, beef, nuts, fermented dairy products.|
Conditional and replaceable
Such organic substances can only work out if necessary from an indispensable amino acids. For this reason, in order to saturate the body with conventional substances, you need to take special nutrition.
|View||Role||What is contained|
|Arginine||Thanks to these amino acids, muscle growth occurs. Cleans the liver and stimulates the immune system.||Various cheeses, milk, meat.|
|GISTIDIN.||Affects the growth of muscular fabric and produces blood.||Soy, fish and pork|
|Tyrosine||Prevention of stress and depression.||Bananas, milk and nuts.|
|Cystin||It disinfects the body after taking tobacco products, or alcohol.||Milk, cheeses, peas, meat, nuts and fish.|
What amino acids are better to take?
Not always to fully satisfy the body with the necessary amino acids. Special nutritional supplements help in such a situation.
However, among specialized food you can find a lot of fakes and ineffective funds. It is very important to choose the right manufacturer. Time proven, the well-known product will help solve this problem.
Be sure to pay attention to the shelf life and packaging quality. The consistency and color of the substance must fully comply with the description of the goods.
You can also encounter what you do not know which amino acids to take. We collected the best amino acids that will help achieve certain goals.
Read more Consider L Carnitine. It plays an important role in the production of cellular energy. Most of it is in muscle tissue, which should quickly create a large amount of energy. It is especially important to take L-carnitine if you do not eat meat.
If you are engaged in physical workouts, then these amino acid data will reduce pain after classes and accelerate recovery.
L-carnitine is convenient to take in liquid form in capsules or tablets. As an example, you can consider food additives NOW and METAGENICS manufacturers.
The following important name of amino acids is L-Arginine. It is used to prevent many internal organ diseases, as well as to compensate for the deficit of substances in people leading an active lifestyle.
So, for example, the dietary supplement "L-arginine in tablets, 180 pcs / 3500 mg" contributes to the fat-burning process and converts fat into energy. Plays an important role in strengthening immunity and recovery after injury.
For a favorable impact on muscle mass in the diet, the amino acids L-glutamine can be included. This substance will also help recover after loads or stress. Strengthens the immune system.
Want to add amino acid L-glutamine? What are the drugs in this case? As an example, you can consider the manufacturer now. Food additive is available in capsules, convenient for use inward. On the site you can purchase a package of 120 capsules (1000 mg or 500 mg).
Consider also L-tryptophan. The benefits of these amino acids are that they can fill the deficit of hormones in the body affecting the psycho-emotional component of the person. The lack of melatonin and serotonin, which generates L-tryptophan, can lead to depression, irritability, insomnia, etc. The body does not produce this amino acid independently, so it needs to be obtained by their external sources. It can be special food or additives.
For example, the dietary supplement "L-Tryptophan 500 mg 120 capsules" normalizes sleep, strengthens immunity and gives a good mood. Also against stress, this drug is often bought as a fairly effective means.
To improve the status of hair, leather and nails, it is recommended to take amino acids L-cysteine. The biologically active additive "NOW L-Cysteine 500 mg of 100 tablets" is easily absorbed by the body, suitable for the use of vegetarians. In addition, this drug has antioxidant properties. It helps to get rid of toxins and free radicals. The useful properties can also include strengthening vessels, incineration of subcutaneous fats, maintaining metabolic processes.
Amino acids. Benefit and harm
Before taking certain amino acids, you should know about the benefits and harm of the product. The benefits of amino acids are indisputable. They produce antibodies that are struggling with various infections or viruses. Provide biochemical reactions, generating enzymes. Take part in the metabolic process and in strengthening the immune system. As well as many other beneficial properties that we described above in the article.
However, it is quite realistic to harm the amino acids. If you already have serious problems with the internal organs, the reception of additional substances can aggravate the situation. To avoid this, you must be consulted with your doctor. Only a specialist, given your diseases, can give good to receive amino acids, or prohibit them at all.
There is a certain value of the reception of amino acids. About it should not be forgotten, even if your health allows you to take biological additives.
In case of overdose of amino acids, side effects are manifested in violation of the kidney work, the failures of the normal functioning of the nervous system begin, the mode of sleep and wakefulness is also disturbed.
Therefore, you always carefully read the instructions for drugs and follow the dosage. In this case, it is almost impossible to get harm.
Amino acids, like vitamins, are an important component to maintain the health and forces of a person. Their disadvantage is very sad affects well-being.
Using amino acids, you can significantly improve your sports training, enrich organs and muscles with nutrients, while reduce periods of recovery. However, it is necessary to further adhere to healthy nutrition, because the amino acids will not replace full-fledged food.
Additives do not cause addiction and safe for use in dosage standards. Based on the purposes, you can choose an amino acid that will help you achieve them.
Amino acids on the action, useful and harmful properties for your body do not have differences from ordinary food. Nutritional supplements only simplify the process of obtaining these substances by the body. For this, it does not need to split the protein, for example, the chicken breast to remove all the necessary trace elements from there.
Thus, the benefits of amino acids for the body are very large. It is worth only to be attentive and neat with their use.
Amino acids, what are they needed for? Amino acids - chemical compounds involved in a huge number of processes occurring in the body: form protein compounds are a building material for muscles, etc. Actively used by athletes in bodybuilding. Contained in numerous sports additives.
Amino acids "rule the ball" in the human body. They affect the mood, improve mental abilities, normalize mental state, restore the body tissues and are even responsible for sexual activity. Part of the amino acids goes to the formation of enzymes that are necessary for the assimilation and splitting of the protein.
The use of amino acid athletes athletes is so popular because they are an important component of the human body. Even with excessive use there is no side effect. It is possible only if low-quality products purchased from untested suppliers are used.
The organism of amino acids is necessary not only for the growth of muscle fibers and their strengthening, they lead to the norm mental state after training and affect the huge number of other processes, ranging from improving the mood and strengthening the immune system, ending with the elimination of toxins from the body.
The organism of the adult contains twenty protein amino acids, 11 of which are replaceable, (the body can reproduce it), and 9 - indispensable (approximately 40-43% of which are at BCCA amino acids). This means they must be regularly consumed with food or additives.
Amino acids for muscle growth
The most popular amino acids in the sports world are:
Amino acids of the BCAA group - leucine, valine, isoleucine. These three amino acids have a major action on development, restoration and maintenance in muscle tone.
- Leucine It is a source of energy, which allows to extend the process of training, contributes to the restoration of muscles, bones, skin, so it is often prescribed to patients in the postoperative period. Leucine is necessary for the proper construction of muscles and their development, it prevents the destruction of protein compounds.
- Isoleucine Participates in the processes occurring in the cells of the body, gives energy muscles, protects the muscles during training and diets, prolongs physical and mental endurance. Its decrease leads to a decrease in the volume of muscle mass, fatigue, decrease in blood sugar levels. A person may experience anxiety, fear.
- Valin . Amino acid, which is one of the main in the participation of synthesis and tissue growth. Valin is often used after training, as it helps the restoration of the muscles. It also improves activity, endurance improves coordination.
The maximum effect of training can be achieved by simultaneously using all three amino acid listed above. They are contained in many sports additives, can be sold in the form of tablets, capsules, as a powder.
- Taurin . Contained in large quantities in muscle fibers. Reducing its level negatively affects human health. Taurine has a beneficial effect on protein synthesis, strengthens the nervous system, improves the work of the heart, reduces the level of cholesterol and blood sugar, improves vision, and also has many other positive effects. The effect of accelerated muscle growth with long-term taurine reception at the same time was not observed, it, he more acts as a stimulator of muscles, maintaining them in a tone.
- Arginine . Participates in the processes of transportation of nutrients and oxygen, speeds up the growth of muscles, contributes to burning fats, as a result of which the figure becomes more slim, improves blood circulation, raises the mood, stimulates the immune system, serves as a donor and nitrogen carrier. Very important for men, as the sperm is 80% consists of precisely from this building material. After thirty years, the production of amino acid decreases, so it is necessary to replenish its level.
- Glutamin . The most common amino acid in the human body. Stimulates protein exchange, supports the immune system in the required state, participates in the process of restoring muscle tissue, is a source of energy.
- GISTIDIN. . Amino acid necessary for restoration and growth of tissues. Carnosine is synthesized from it, which is a powerful muscle antioxidant, which prevents the muscle anemia. For this reason, histidine is sometimes used by bodybuilders.
Slimming amino acids
Not all amino acids affect the development of muscle groups. There are a number of amino acids that impede a decrease in appetite levels, and also fight extension. These include:
- Carnitin . Effectively struggles with excessive fat deposits with a minimum number of side effects, gives energy for long workouts, removes harmful accumulations from the body. The main supplier is dairy and meat products. Such an effect in the sphere of weight loss is possible due to the fact that the amino acid simply prevents fat growth. Plus, it helps to avoid heart attacks.
- Phenylalanine . The amino acid contributes to a decrease in appetite, improves performance, raises the mood, activates the metabolism. Included in the fat burner.
- Lysine . This amino acid holds back irrigate, which appears from many during diets, helps to normalize meals, increases immunity.
- Arginine . Very effective amino acid for weight loss. According to the studies conducted, its regular and proper use leads to a decrease in fat by 60 percent.
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Classification of amino acids
According to the classification of amino acids, there are replaceable, indispensable and partially replaceable. Replaceable amino acids The body can produce independently, but the indispensable requires their arrival in the outside. A person fills their stock through food and various additives. Partially replaced arginine and histidine. For the normal functioning of all organism systems, the entire set of amino acids from twenty pieces is needed.
Also, amino acids differ:
- According to the position of the amino group: Alpha, beta, gamma, and so on. The most important are alpha-amino acids, as they are building materials for peptides and proteins.
- In terms of occurrence in proteins.
- By the number of amino and carboxygroups.
Amino acids for athletes in a pharmacy
You can buy amino acids in a pharmacy in different forms: in the form of tablets, powder, capsules with powder or solution, or simply as a liquid. Another thing is that very rarely can be found there, sometimes their search may be difficult.
Amino acids in liquid form are much faster than the organism, which means that the effect is rendered faster.
The disadvantages include a higher price, compared with powder analogues, as well as increased requirements for the storage of amino acids. Amino acid complexes containing both replaceable and indispensable aminocarboxylic acids, as well as BCAA are very common.
So, in some pharmacies, the following amino acids can be purchased:
- L-Arginine (Vasoton). It can be purchased in capsules, pills, as part of biologically active additives and other vitamin complexes. Before starting use, we recommend consult with a specialist. The cost depending on the dosage varies from fifty to five hundred rubles.
- BCAA complexes. Sold in the form of capsules or tablets laid in glass containers.
- Taurine, produced in the form of tablets, capsules or powder. It contains as part of many drugs, such as dibikor, peptam, etc.
- L-glutamine. Since this is the most common amino acid in the human body, it cannot be not sold in pharmacies. Release form - capsules, pills.
- Gistidine. Sold in capsules. The solution is injected intramuscularly.
- Amino acids and amino acid complexes are sold in sports nutrition stores, they can be purchased without problems. Try not to buy drugs in online stores, high risk of fake.
How to take amino acids?
To pump amino acid muscles, it is most often used in the composition of energy drinks, sugar, ordinary water and amino acids themselves are taken. All this dissolves, stirred and drinks. The use of liquid form as quickly as possible leads to assimilation. The most optimal time for reception is after training, as well as before it and during it. During the workout, a liquid form is used, and before and after - the rest. You can take amino acids and immediately after waking up to prevent the catabolism process.
How to take on weight loss?
The process of receiving amino acids during weight loss is no different. Everything is done exactly as described above. To obtain a faster result, you can take them between meals.
Regardless of the purpose of using amino acids - weight loss or a set of muscle mass, the dosage must be 5-9 grams. During the day, it is enough to do it two or three times. When buying amino acids, pay attention to the size of the portion and the number of grams.
Duration of reception
Amino acids can be accepted as much as possible. They are a natural component of the body, in large quantities are contained in food products, combined with any type of sports nutrition. Bodybuilders prefer to use them with anabolic complexes, creatine or protein.
What products contain amino acids?
Products - the natural supplier of amino acids, always located in free access and here are the main of them:
- Chicken fillet.
- Turkey fillet.
- Low-fat cottage cheese.
- Atlantic herring.
- Beans and other legumes.
- Oatmeal and rice porridge.
- Rabbit meat.
The number of milligrams of different amino acids in different products varies from fifty to two thousand.
Many athletes take amino acids not only for accelerated muscle growth and the rapid restoration of muscle tissue after severe grueling workouts. They are an indispensable element of our body.
Amino acids improve the activity of the brain, remove the voltage, put the nerves in order, reduce cholesterol levels. Their disadvantage threatens the exhaustion of the body, disruption of the feeding of the skin, deterioration of appetite.
Therefore, absolutely all amino acids will be useful and does not harm.
Not all athletes clearly understand why amino acids need, and some can get confused in terminology at all. Also now there are lively disputes about whether amino acids are needed or can I be limited to protein? In order not to generate even more delusions, as well as summarize how important amino acids are in the form of additive, consider everything as much as possible.
Why do I need amino acids?
What is amino acids? If you describe their role as simple as possible, these are those substances that consist of all proteins in the body. Any protein that enters the body with food, in the digestion process is split into amino acids that are necessary for the work of all organism systems and tissue updates, because the question of their relevance and importance is initially incorrect. From this, it is already possible to make a simple conclusion and understand why amino acids athlete need, as muscle mass, power, speed and other characteristics are important in almost any discipline.
What advantages give amino acids? A more muscular body, a smaller fat, better health and good health. They are equally important both for children and for the elderly, and for those who are engaged in sports and is suppressed.
Why do amino acids athletes need?
When serving the body, the body spends much more resources, and also requires more nutrients for recovery, therefore the need for amino acids is only increasing. They contribute:
- Muscle mass;
- Fat burning;
- Slow catabolism;
- Increasing power indicators;
- Acceleration of recovery.
Moreover, the amino acids are needed trite for the muscles to function correctly, even during walking.
What to choose - amino acids or protein?
It is the question of choice that it raises the most discussions and disputes, as many people and even athletes still do not fully understand the difference between protein and amino acids, considering them by different additives. Of course, this is not so much in common between them. In fact, the protein is the same set of amino acids, which is present in the amino acid complex, but only with that condition that it is absorbed slower. Simply put, the difference between protein and amino acids only in the speed of their assimilation. If in bodybuilding and other power sports, the rate of assimilation plays an extremely important role and amino acids still have an advantage, then in other sports, these are only unnecessary financial spending. It is no secret that the amino acid complexes are much more expensive than even the most high-quality protein, and most of the manufacturers offer small portions, which clearly shows amino acids only in the most important cases, namely in the morning and after / during training. Another very dubious advantage of amino acids is that they usually absent fat, carbohydrates, as well as they are purified by lactose, although this can "boast" and any high-quality protein.
Drinking a regular protein cocktail, after splitting the protein into smaller connections (they are the same amino acids), you get the same thing that gives an additive, but for much less spending. If we talk about really useful and necessary amino acid complexes, the BCAA will be unconditional leader. This additive consists of three branched chain amino acids (leucine, isoleucine, valine), which take direct role in the formation of muscle tissues. It allows you to accelerate protein synthesis, improve masses, strength, fat burning, and block catabolic processes.
From this you can make a simple conclusion that BCAA is also needed, like protein, not only for athletes, but also for all people. At the same time, the simultaneous method of protein and amino acids will be extremely illogical, since such a scheme will deprive the amino acids of their main advantage - the speed of absorption.
Amino acids are a fairly convenient thing that we recommend to include in your sports kit, if only because they allow you to quickly recover the muscles after training and protect them in the period of "starvation". Whether to buy protein with them - this is your decision, but it's not necessary to do this if you take an amino acid complex and BTSAA.
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Amino acids - a structural unit of all proteins in the body, which are the main building element of the muscles. For this reason, the substances pay special attention to athletes. Like various vitamins, amino acids in sports are used in different purposes. They contribute to the growth of muscles, help recover after training, participate in the development of some hormones. The role of amino acids in the nutrition of athletes is truly great, and their benefits are not limited to the listed effects.
Types of amino acids in sports nutrition
There are 22 proteinogenic amino acids. They are divided into several groups depending on whether their organism produces and in what volume. According to this criterion, allocate:
- Indispensable. Not produced by the body can only be obtained from food and sports additives.
- Replaceable. Synthesized in the body, although in intensive training or heavy physical exertion, a deficiency may occur.
- Conditionally replaced. Produced by the body, but in a much smaller volume, which is required for a person, including an athlete.
A separate group includes amino acids that are not part of the protein structure, but playing an important role in metabolism:
All amino acids for athletes: an overview of forms and species, rules of application
To determine which amino acids it is better to buy, it is useful to study the effect of each of them. They are produced in several forms:
- In free form. Quickly absorbed and almost immediately enter the muscles, helping to prevent muscle catabolism. For this reason, it is recommended before, during and after training.
- In hydrolyzed form. It is considered the most quickly digestible, even compared to the free form. Provides muscle power, prevents their destruction, launches anabolic reactions. Recommended for receiving in the amount of 10 g before and after training. Another 10 g can be taken in the morning.
Amino acids are presented in powder, tablets, capsules and liquid form. It is believed that they are equivalent to the degree of assimilation. Rules for the most efficient use of amino acids:
- To increase muscle mass. It is necessary to take in the morning before and after the training, since at this time the highest doses of amino acids are required. The rest of the time will be more efficient protein.
- To reduce weight. You can take additives more often. It is necessary to introduce additional reception in breaks between food. This will help reduce appetite, suppress catabolism and keep the muscles, while continuing to lose weight.
Ever vacant acids
|Name||How to act|
|BCAA: Valin, Isolecin, Leucine. Main amino acids.||reduce pain threshold; promote proteins synthesis; strengthen immunity; prevent catabolism; Perform a source of energy.|
|Lysine||an important component of the production of carnitine; helps to assimilate calcium; contributes to the synthesis of collagen; eliminates fatigue; Increases concentration.|
|Metionine||used for the production of cysteine; lowers cholesterol levels; removes heavy metals; Participates in the process of metabolism of fats and proteins.|
|Thronin||Participates in the decomposition of urea (by-product of protein synthesis); eliminates fat deposits in the liver; improves digestion; Participates in metabolism.|
|Tryptophan||struggles with insomnia and depression; improves mood and normalizes appetite; Enhances immunity; Together with lysine lowers cholesterol.|
|Phenylalanine||Supports the body in wakefulness; improves memory; Works as an antidepressant.|
We recommend to study: "The benefits and harm of BCAA: for which men and women need."
Replaceable amino acids
|Arginine||has an antioxidant action; necessary to generate growth hormone; Enhances immunity.|
|Asparagin||Increases fatigue resistance.|
|Glutamine||normalizes sugar levels; improves brain efficiency; Helps fight fatigue.|
|Glutamic acid||It acts as a source of energy for the brain.|
|Glycine||strengthens immunity; improves cognitive abilities; Gives the necessary oxygen to form new cells.|
|Carnitin||Transfers fatty acids in mitochondria, where they are processed into energy. Thereby helps burn fats.|
|Ornithine||We are necessary for the synthesis of growth hormone; It helps to use excess fat in metabolism.|
|Proline||supports heart muscle; improves performance; Important for bundles and joints.|
|Serine||helps to store glycogen (energy source for muscles); strengthens immunity; Protects nerves.|
|Taurin||participates in many biochemical processes; has a rejuvenating effect; Cleans from free radicals.|
|Citrullin||Accelerates the removal of ammonia; Helps to increase endurance.|
We advise you to explore: "The benefits and harm of Taurina".
And also: "For what and how to take Citrullin."
And also: "What you need to know about the benefits and harm of arginine."
|Tyrosine||Used in the fight against fatigue.|
|Cysteine||Antioxidant required for preserving vitamin C.|
|GISTIDIN.||It helps in the growth and restoration of tissues, used to improve the condition at rheumatoid arthritis.|
|Beta-alanine||acts as a source of energy for muscles; strengthens immunity; Participates in the processing of sugars.|
We recommend to explore: "Beta-Alanine: whether wonders really do."
And also: "For what and how to make glutamine correctly."
What is the amino acids in sports nutrition
Any amino acids are useful for athletes, just each of them has certain properties, including which you need to select a specific additive. It all depends on the goal:
- ensure muscle growth;
- increase strength and endurance;
- reduce fat deposits;
- increase productivity during training;
- accelerate recovery after training (physical and mental);
- Improve the intellectual activity of the brain, etc.
In the choice of additives, the sport is of particular importance. For example, amino acids for athletes, runners are necessary with long workouts, accelerations, running to the mountain. If, after the training it is difficult for you to raise your legs, it means that the muscles were overloaded and they need support. Amino acids can be used as it.
Special efficiency at the runners shows BCAA - the main sports additive that helps in restoring and increasing endurance. With long loads, it is recommended to take 3-5 g before or during training. This will help to recover faster to the next competitive day. It is also possible to avoid fatigue to help isotonic, which are accepted right during running or other types of workouts.
We advise you to explore: "For what isotonic an athlete."
Amino acids in bodybuilding are used primarily for the following purposes:
- to restore the muscles after training;
- preserve muscle mass when drying or slimming;
- Stimulate musculatte growth.
Thus, for what the amino acids are needed in sports:
- Provide an energy of energy. Unlike carbohydrate amino acids, it is metabolized in a different way, which provides muscles and the body as a whole much more energy.
- Accelerate protein production. Amino acids provide two conditions important for muscle growth: activate MTOR (protein regulating cell growth and division) and stimulate insulin production (anabolic hormone).
- Suppress catabolism. Anticatabolic action helps prevent muscle destruction, which is observed after training, as well as with active weight loss.
- Burn unnecessary fat deposits. Acids are involved in the regulation of the level of leptin - the peptide hormone of the satiety, which, penetrating the hypothalamus, suppresses appetite and causes a person a sense of saturation.
In the aggregate, these properties and help athletes lose weight, increase muscle volume, more efficiently train and improve their sports indicators.
What amino acids produce
If we consider from which amino acids for athletes make, you can accurately say that in most cases it is applied:
- Raw animal or vegetable origin;
- mutant bacteria strains (biosynthesis or biofermentation);
- Chemical synthesized products (apply less frequently).
For example, beta-alanine is a product obtained from E. coli bacteria strains (Escherichia coli), thanks to which the recombinant growth hormone also produces. BCAA is made of grain crops and animal proteins.
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Amino acids for athletes - what is it?
In order to figure out whether the amino acids are needed in sports, it should be understood that these sports additives represent. If you restrict ourselves to a short definition, without deepening into chemical terms, then amino acids - this is what absolutely any proteins in the human body are. When protein food falls into the body, then when digesting it disintegrates on amino acids, which ensure the stable operation of all vital systems and organs.
However, this type of organic compounds is unique, there is another fact - the presence of nitrogen atoms. The presence of such a component gives amino acids truly stunning functions - they help in the construction of soft tissues, muscle fibers, skin cover, as well as hair lows and nails.
Let's say more: on which amino acids in your body are present in your body, your psychological state, mood, state of the immune system and even the amount of fat, which is present in the body will be present.
In this case, the body synthesizes 20 replaceable acids and another 10 receives only with food or other sources.
Why do you need amino acids athletes
Of course, one of the most important and basic functions of amino acids for sports explaining for which these additives are needed by men and women is to stimulate the ability to stimulate muscle growth processes, as well as help in restoring after the training process and reduce muscle fatigue. But only this is not limited to. The beginning of the training process is associated with the fact that biochemical reactions proceed in the body, accompanied by the release of intermediate substances provoking the appearance of fatigue. It helps to cope with this effect, for example, such an amino acid as L-glutamin (glutamine), acting as a source of feeding and additional energy for the body.
That is why the addition of amino acids for sports will be relevant not only for those who work on the quality of the muscular structure. Amino acids must be in the diet of all people who adhere to the active lifestyle, regardless of whether a professional sport or amateur to maintain physical form.
If you ask what amino acids are needed in sports women who don't seem to be especially interested in building muscle mass, then the answer will be another important feature of this additive. The fact is that amino acids help to get rid of the excess fat stratum in the body, and therefore contribute to weight loss. So, one of the research has demonstrated that the group in which women adhered to the right nutrition with a large content of amino acids, got rid of unnecessary kilograms much faster than the second.
What amino acids for athletes are the best?
In one of our past articles, we talked about how to make amino acids properly, and also brought the full classification of these additives, so we will limit ourselves to the Amino Acid List in exercises that everyone should be:
- BCAA (BCAA) - three essential amino acids isoleucine, valine and leucine prevent the development of catabolic processes, help build up muscle mass and improve the quality of the workout;
- L-glutamin (glutamine) - as we have already spoken above, glutamine is the same sip of fresh air, which helps to overcome the feeling of fatigue and protect the immune system from overload and infectious diseases;
- Creatine Monohydrate (Creatine Monohydrate) - along with protein participates in the construction of muscles, eliminates excess fat deposits (which is especially important for a beautiful relief) and lactate out of muscle tissues;
- L-Carnitine L-Tartrate (Carnitine Tartrate) is a favorite female additive, actively participates in merciless burning of an extra fat layer, turning it into energy for training.
What to choose: amino acids or protein?
It is this question that the beginner athletes are quite often asked to find out what kind of these two types of the sport will bring more benefits. However, a lot of those who wish to know whether it is possible to combine their admission, because if the amino acids are composite parts of the protein, and protein and there is a protein, that is there any benefits in such a double effect?
So, choose between protein or amino acids is incorrect. These two products must complement each other, but immediately declare, the positive effect can be achieved only with proper use. The body of the athlete needs protein, and therefore, do not do without protein, but in order for it to be learned, the amino acids should be added to the diet.
This approach will make it possible to achieve significantly better results than the use of only one or only other additive.
PRIME KRAFT Expert Recommendations
Do I need to add such sports nutrition to your diet like amino acids? We believe that this is definitely an important additive that significantly improves not only the power indicators of an athlete, but also contribute to a more efficient achievement of the goals set, especially if we are talking about muscle buildup.
At the same time, you should not forget about the elementary safety rules and clearly follow the instructions for receiving one or another additive that producers give. Also do not save on quality and choose very cheap options. Yes, you will save part of the money, but for your health, such savings can get sideways.
Our sports additives are strictly controlled by all established standards, and therefore we are quite precisely confident that with competent reception, as well as intensive sports, supplemented with the right nutrition, you will definitely achieve all goals.
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Most of us are accustomed to associate the word "amino acids" with a complex or with BCAA, which take athletes or people leading an active lifestyle. But there are a number of amino acids (both replaceable and indispensable), which can even be taken if your body is not exposed to frequent physical exertion.
Many people think that monolators are suitable for advanced athletes, but in fact knowledge about how different amino acids work will help everyone correctly adjust their diet, taking into account the individual needs of the body and specific health purposes.
Lizin - not only against herpes
The lysine has gained its popularity due to the property to facilitate the manifestations of herpes virus (both the first and second type), in some cases the regular method of lysine may increase the non-raised period of infection.
But in addition to this, Lizin takes part in other important processes, for example:
- improves the absorption of calcium, zinc and iron;
- stimulates the production of collagen;
- Supports intestinal health.
Averaged daily lysine rate is 1-3 grams. As an amino acid additive, it is better to take 500 mg on an empty stomach, drinking with plenty of water.
At the first signs of the manifestation of herpes, the dosage can be increased to 1000 mg.
Phenylalanine - reduces pain, improves mood
Phenylalanine is an indispensable amino acid, which participates in the synthesis of a number of substances, among them: dopamine, tyrosine, epinephrine and norepinephrine. All of them are important, as they help to adapt better and faster to stressful situations, maintain a stable mood and increase our cognitive abilities.
Among other important properties of phenylalanine can be noted:
- Reducing pain syndrome for diseases accompanied by an inflammatory process (for example, in chronic arthritis);
- assistance in the fight against alcohol and narcotic dependence;
- The amino acid is used for therapy of the ADHD (attention deficit syndrome and hyperactivity).
Averaged daily rate of amino acids: 2-4 grams, which is adjusted depending on the age and overall health status.
Theanine - relaxation and improvement
Theenine - amino acid, which is found in the most popular drink around the world - tea. This substance has a light stimulating effect, but unlike caffeine, the theenine does not wash potassium and does not dehydrate the body.
The useful properties of the theanine apply to mental health, the normal operation of cardiovascular, nervous and immune systems.
Why need a theanine:
- regulates blood pressure;
- enhances the development of nitrogen oxide necessary to improve blood flow;
- improves cognitive abilities and helps with neurological problems;
- affects sleep quality;
- Due to the extraction of nitrogen oxide, physical and mental performance increases.
The daily norm of the theenine is 100-200 mg per day, it is considered, the higher the dosage of this amino acid, the tangible effect. In addition, the high doses of the theenine do not cause toxic effects on the body, so it can be called conditionally safe.
Tyrosine - Bulletin "Hormon of Happiness"
Tyrosine is an indispensable amino acid, which is the predecessor of dopamine - hormone responsible for good mood and mental performance. In addition, Tyrosine is involved in the synthesis of adrenaline, norepinephrine, and also needed to generate a pigment melanin.
Additives with tyrosine increase motivation, improve the ability to switch between tasks, and also help to cope with stress.
Another property of Tyrosine, because of which he became popular among athletes - an impact on the energy exchange, as well as the metabolism of fats, proteins and carbohydrates, thanks to which the "fat burning" effect is achieved.
Tyrosine dosage is calculated according to the principle: 12 mg per 1 kg of weight.
Dimethylglicin - non-existent vitamin
Dimethylglicin (DMG or B16) is an amino acid, which, by its structure, resembles water-soluble vitamins, but it is not.
The main reason for using DMG is associated with its ability to increase performance and endurance.
Among the main useful properties of dimethylglicin can be allocated:
- maintaining protective functions of immunity;
- improves performance and concentration of attention;
- relieves fatigue;
- Regulates the work of the central nervous system.
Recommended DMG dosage - 5 mg per day.
Methionine - for healthy liver and beautiful hair
Metionine is an indispensable amino acid, which takes part in creatine production, as well as a number of amino acids and S-adenosylmethionine (SAME) - substances capable of improving mental health and prevent osteoporosis.
For liver, methionine plays an important role, as it helps it to restore it faster and reduce the effects of the toxic effects of alcohol.
The amino acid is a source of sulfur, which is important for the health of bones and joints, as well as for the production of other amino acids - cysteine. Tandem methionine and cysteine can like those who dream of a beautiful chapelur, since these amino acids are components of keratin - structural protein of hair.
The dosage of methionine for an adult is 13 mg per 1 kg of weight.
Tryptophan - supports the normal level of serotonin
Triptophan stimulates the production of serotonin - hormone, which helps reduce anxiety, regulates sleep and appetite.
Often, 5-HTP is used instead of tryptophane - a by-product that is formed during serotonin synthesis. In other words, 5-HTP is the treated form of tryptophan.
Triptophan helps to reduce the craving for sweet and simple carbohydrates, improves the quality of sleep by stimulating the melatonin production, increases the mood and efficiency.
Maximum dosage - up to 2 grams per day.
Glycine - for healthy sleep
Glycine is known to many due to its "antitrusive" properties, partly in this there is a share of truth. Glycine takes part in the production of GABC (gamma-amine oil acid), which is the brake neurotiator. Due to this, the effect of relaxation and reducing the level of anxiety is achieved.
Glycine helps to establish sleep, fights oxidative stress and is an important component in matters of mental health and work of our brain.
Glycine dosage for adult - 100-150 mg.
How to take amino acids
Amino acids are best absorbed by an empty stomach, at least 20-30 minutes before meals. The exception is arginine and glutamine, they can be taken after meals.
If you are taking minerals in a complex or monolators, you can drink them together with amino acids, thereby increasing their bioavailability.
Amino acids for athletes
Amino acids. What is it?Amino acids
are "construction blocks" protein in the human body. Absorbing, amino acids produce such vital substances such as antibodies that help the immune system to fight infections and restore after the diseases suffered; Enzymes supporting biochemical reactions; Hemoglobin, which supplies oxygen cells of the whole organism, and hormones that have an active impact on metabolism.
There are 22 different amino acids in total, among which they allocate replaceable and indispensable:
- Replaceable amino acids are synthesized by the human body from other amino acids. These include alanine, asparagic acid, cystine, glutamine, proline, glycine, ornithine, taurine, serine, adenine, Guanin, Arginine, Gistidin, Tyrosine.
- An indispensable amino acids cannot be synthesized by the body, as a result, the person must regularly receive them with food. This is a valine, lysine, methionine, isoleucine, leucine, threonine, phenylalanine, tryptophan.
Amino acid form
- Amino acids with branched BCAA chains (isoleucine, leucine, valine) make up to 35% of the entire structure of muscle tissues. BCAA are the source of energy for muscles, prevent fatigue and destruction of muscle structures.
- The hydrolyzed form contains long amino acid chains that are destroyed before amino acids fall into human blood. This form of amino acids retains all its valuable properties in culinary processing.
- Di-peptide and three-peptide forms are instantly absorbed by the body. Such form of amino acids significantly increase the concentration of nitrogen in cells, which is efficient and well reflected in the anabizm.
- Amino acids in free form are not related to other chemical reactions substances. Free amino acids are quickly absorbed into the blood and do not require high energy costs for assimilation and digestion. At the expense of this, they help restore the lack of amino acids in the body in the shortest possible time, thereby preventing catabolism.
Sources of amino acids
Amino acids are contained in products rich in protein, such as meat, fish, milk, vegetables, legumes, peas and grain. Usually, with a full and saturated diet, all amino acids can receive with food. However, for athletes subjected to large loads during training and seeking high results, this will not be enough. The more muscle mass wants to build an athlete, the more balanced nutrition, rich in amino acids, it will be required. Achieve such a result with the help of ordinary food is very difficult. Therefore, professional athletes prefer to take amino acids and mixtures in free form. Such drugs are easily absorbed and do not require large energy consumption of the body. For example, the meat eaten breaks down to amino acids and go into blood only after 2 hours whenLiquid amino acids
Enroll in blood after 15 minutes!
The benefits of amino acids
Amino acids are a mandatory nutritional element of any athlete. They are a necessary protein to build muscle tissues and contribute to a more rapid restoration of the body after classes. Taking amino acids, you will provide your body with force and can quickly increase muscle mass.
Among other things, amino acids formprotein
(proteins), which are part of the organs and tissues of the whole organism. Thus, most of them play the role of neurotransmitters, transmitting nerve impulses from one nervous cell to another. Thus, it turns out that the amino acids are necessary for the human body to maintain the normal work of the brain.
Amino acids also contribute to the best absorption of vitamins and minerals, are assistants to better perform their functions.
If you take vitamin B6 with amino acids with amino acids, then you achieve the best results in sports, because This vitamin is used by the human body for protein synthesis. The dose of vitamin recommended for reception is up to 50 mg.
Why does bodybuilders need to be taken precisely fast forms of amino acids?
Immediately after the enhanced training, the athlete's body begins to accelerate the accumulation of glucose, while the blood is actively saturated with all the necessary amino acids. This is happening for 60 minutes after classes ("protein-carbohydrate window"). So, if after classes in the gym, eat ordinary food rich in amino acids, the latter will fall into the blood only after 2-3 hours, i.e., after the "protein-carbohydrate window" closes and the desired effect will not be. In case you are taking free amino acids that are synthesized in 15 minutes, the body absorbs several times more nutrients and, as a result, the operation of training is enhanced.