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What are amino acids for and how to take them?

Amino acids are considered as tiny gold nuggets that are capable of endowing with superhuman powers those who daily develop the muscles of the body. Sports nutrition and nutritional supplements, cocktails and capsules contain amino acids and are popular among athletes.

What are amino acids and what are they for?

The human body is 20% protein. It is necessary for the normal functioning of the body and the coordinated work of all systems. The building block of a protein is called "amino acid" - an organic compound necessary for building the structure of a cell. Without amino acids, the process of transporting nutrients is impossible.

What are amino acids for?

What else do amino acids need for man:

  • for the production of protein and enzymes;
  • psychological background (mood);
  • sleep quality;
  • concentration of attention;
  • sexual activity;
  • wound healing;
  • muscle fiber repair;
  • healthy bones;
  • beautiful skin and hair.

Any disease is the result of an imbalance of essential substances in the body. Amino acids are responsible for the correct process of their receipt and balance. When protein is consumed, it breaks down inside the gastrointestinal tract into individual amino acids, from which proteins, hormones and digestive enzymes that are not reaching the body are synthesized in the human body.

This complex biological process is called protein biosynthesis. The body must constantly receive different amino acids due to a diverse diet, dietary supplements and its own production (biosynthesis).

Content

The value of amino acids in humans

The goal - amino acids enter the body and are in the right combination. If one species is unavailable or insufficient, protein production slows down, metabolic processes are disturbed, the rate of excretion of degradation products and toxins decreases. Older people are not the only ones who suffer from this. Young people also feel the lack of nutrients, the following signs help to determine their limited intake:

  • weight problems;
  • deterioration of the appearance of the hair, loss, breakage, dryness;
  • poor skin condition;
  • insomnia;
  • mood swings;
  • decreased potency / libido;
  • arthritis;
  • diabetes;
  • hypertension, etc.

The function of amino acids goes far beyond the definition of "building blocks".

Benefits and uses of amino acids

Depending on the possibility of protein synthesis in the body, amino acids are divided into groups. In the first, they are irreplaceable, these are food proteins containing amino acids necessary for man, which our body is unable to produce on its own. Their intake provides a diet and other exogenous source.

Essential Amino Acids:

  • 1. Phenylalanine. It has analgesic and anti-depressant effect. The precursor to the synthesis of norepinephrine and dopamine, two chemicals in the brain that are necessary for good health.
  • 2. Valine, isoleucine and leucine simultaneously belong to the indispensable and to the group of branched chains (amino acids bcaa). They prevent the breakdown of proteins in muscle fibers during exercise. The additional flow of valine provides a quick recovery of the body, reduces muscle damage.
  • 3. Threonine. The source of the synthesis of glycine and serine, without which the normal construction of collagen and muscle fibers, elastin, is impossible. Threonine strengthens the heart muscles, ligaments in the body. With it, for a long time the teeth and bones retain their strength.
  • 4. Tryptophan. The precursor of serotonin, a neurotransmitter of the brain. Contributes to the suppression of pain, soothes, improves sleep. The main reason for the presence of tryptophan in sports nutrition, the ability to increase tolerance to pain and performance during hard training.
  • 5. Methionine. Helps eliminate fat. It contains sulfur, which is necessary for the production of the antioxidant glutathione. Methionine is necessary for our body to get two other sulfur-containing amino acids, cysteine ​​and taurine. Without them, the body is unable to effectively eliminate toxins, synthesize strong, healthy tissues and prevent cardiovascular diseases.

Methionine is a lipotropic amino acid, helps the liver, prevents the accumulation of fat in the body and ensures normal functioning to eliminate toxins from the body. Methionine supports the liver by regulating the intake of glutathione, which is necessary to neutralize toxins in it.

  • 6. Lysine. Promotes healing of mucous tissues. Helps to secrete growth hormone, increases the rate of muscle recovery.
  • 7. Leucine is one of the main and largest amino acids, actively participating in the synthesis and rearrangement of proteins. Necessary for normal life and maintain \ growth of muscle mass.

Replaceable amino acids the body produces itself in the quantities that are needed. There are few of them, only four types: serine, glycine, alanine, aspartic acid.

The third group includes the amino acids needed by man, but which the body produces in small quantities. Their lack affects the human condition, especially, it is noticeable in people who lead an active life.

The stock quickly runs out and it is necessary to constantly fill the gap. Amino acids of this group are considered to be conditionally indispensable:

  • 1. Arginine. Necessary for the synthesis of nitric oxide. Expands blood vessels, increases blood flow and exercise tolerance. Arginine is involved in many metabolic processes, improves blood circulation, strengthens the immune system, increases male libido. Arginine speeds up the process of burning fat and reduces cholesterol. Lack of arginine leads to the development of osteoporosis in older women.
  • 2. Histidine. Histamine precursor has antioxidant properties and plays a key role in carnosine synthesis. Histamine helps fight cell damage caused by free radicals during exercise. Carnosine helps to turn lactic acid into a suitable "fuel" for use by muscles during exercise.
  • 3. Tyrosine. Dopamine precursor. When the muscles of the body are incapable of further exertion, tyrosine turns on "work" and increases the efficiency and speed of muscle recovery. Athletes are ready for long and hard loads without the danger of "overtraining".
  • 4. Glutamine. The most abundant amino acid found in the muscles. At her share of responsibility, one has to maintain a person’s immunity at a high level, quickly restore muscles and stimulate protein anabolism. With age, production slows down, so an additional source of production is needed.

Glutamine slows down the aging process. The stock of this amino acid is important for supple skin. With a lack of available glutamine, the body receives the necessary protein from muscle mass and converts it into glutamine and energy. Muscle protein is destroyed, the fibers become thinner, the skin sags.

Scientists call glutamine an "internal source of youth."

  • 5. Proline. Improves the properties of tissues, promotes wound healing and skin density.
  • 6. Cysteine. Forms collagen in tissues, improves elasticity of ligaments and tendons. It is necessary for building muscle and burning fat.

How to take amino acids?

How to take amino acids

It is impossible, or almost impossible, to build muscle tissue, recover from physical activity and support muscles during the “drying” period, without the necessary amount of amino acids in the body. The important role is assigned to the amino acids bcaa, which are metabolized not in the liver, but in the muscles. They serve as a source of energy during training and prevent premature destruction of muscle fibers.

BCAA amino acids are essential for effective exercise and exercise tolerance. With additional intake, tests show an increase in the number of red blood cells in the blood, hemoglobin, hematocrit and serum albumin.

It is proved that there is a rapid recovery of strength in the muscles, the destruction of protein fibers slows down even during a period of intense stress, the oxidation of lipids increases, which contributes to weight loss.

When gaining muscle mass

Amino acids must be taken shortly before class and after exercise. Sometimes there is an additional reception in the morning. For the rest of the time, it is better to use protein.

When losing weight

To speed up the process of losing kilograms, provide frequent doses of amino acids. The main task is to reduce the desire to eat, to suppress catabolism, but to maintain muscle. Morning intake is required, before and after exercise in the gym, between meals.

Doses of amino acids

A full-fledged diet fully covers human needs, but if we are talking about athletes and bodybuilders, an additional source of amino acids is needed, they are consumed faster.

There are several points to consider:

  1. When taking protein mixtures, there is no need for additional obtaining amino acids. Only the BCAA amino acids (valine, leucine and isoleucine), which reduce the “gaps”, are excluded. It is enough to take them only on the day of training.
  2. The dose is calculated based on the body weight of the athlete. With a weight of 60 kg daily portion will be 14 grams, with an increase in mass and the dose increases. A heavyweight will need up to 30 grams per day. : речь идет не о весе препарата, а массе аминокислоты. Important : this is not about the weight of the drug, but about the mass of the amino acid. Information is different, information is obtained from the instructions on the package.
  3. Dose per day is divided into 2 doses. The first is taken in the morning after sleep, the second after the workout.

Preparations containing amino acids may look different: tablets, capsules, gels, solutions, etc. There is no significant difference between them, only in the features of the intake.

Contraindications and side effects

To exceed the dosage of amino acids is difficult, because the manufacturer attaches detailed instructions to each package. In rare cases, undesirable effects from the use of:

  • impaired renal function (exceeding the daily dose of BCAA amino acids);
  • increased glutamine intake has a stimulating effect on the body;
  • excess glycine "lulls" the body.

To experience the side effects of amino acids is possible only with multiple exceeding the daily dose (several times).

The role of amino acids is significant not only for sports and active people. A balanced diet provides the necessary amount of dietary protein for normal life. Supplementing food supplements allows athletes and bodybuilders to regain their strength more quickly, to train more productively, to maintain tone, health, and to achieve high results.

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