What are amino acids?
The building material for muscle, connective, bone and other tissues of our body is protein. The protein molecule is formed from organic compounds called amino acids.
The role of amino acids in our body is not limited to this. They take an active part in all metabolic processes.
Effects of taking amino acids
Amino acids can act as a source of energy. Due to the fact that amino acids are metabolized somewhat differently than carbohydrates, with a full amino acid pool during yoga training the body will receive several times more energy.
By stimulating insulin secretion and activating mTOR (a protein responsible for regulating cell growth, division and synthesis of new protein), amino acids help trigger muscle growth, while acting as building material for protein.
Amino acids also have a pronounced anti-catabolic effect, which is needed by all athletes without exception after training or, for example, during drying. Amino acids also contribute to more effective fat burning.
What are amino acids for?
Physical and mental tone, lipolysis of subcutaneous fat, catabolism, brain activity - this is just a small list of processes that directly depend on the presence of amino acids in our body.
Amino acids play an important role in the production of various hormones, enzymes and antibodies.
Amino Acids for Muscle Growth
During exercise, even at moderate intensity, more than 80% of amino acids are broken down. And since amino acids are the basic building blocks for muscle growth and repair, they are an important part of any athlete's diet who wants to maintain muscle mass.
The proper level of amino acids protects muscles from destruction, increases their mass and, accordingly, strength indicators.
Amino acids for weight loss
Almost any diet involves a sharp restriction of fats and carbohydrates, which usually act as fuel for our body. To prevent the body from resorting to muscle protein in search of energy, it is highly recommended to take amino acid complexes.
Daily requirement
Despite the wide range of amino acid applications, there are still certain norms that are not recommended to be exceeded.
A single dose should not be less than 5 grams, and this is despite the fact that the most effective results are achieved with a single dose of 10-20 grams.
We recommend that you carefully read the composition of amino acid complexes when purchasing. Many manufacturers deliberately increase the size of additives and reduce the doses of amino acids, trying to increase the cost of their product.
Amino acids are found in food products everywhere. And a properly composed diet can fully satisfy the basic need for amino acids.
When to start taking Amino Acids?
For beginner athletes, taking amino acid complexes will have absolutely no effect. Beginner athletes have not yet exhausted their body's resources and have a small proportion of muscle mass.
Amino acids will only go to supply the muscles if they are available, otherwise the body will consider the incoming amino acids as excess nutrition and will send them for processing and utilization.
It is recommended to start taking amino acid complexes after at least one year of regular training.
Contraindications and harm
Amino acids by their very definition cannot be considered harmful, as they are vital for the body to function normally. However, there are some contraindications.
For example, amino acids are contraindicated for people with individual intolerance to the components of the amino acid complex, as well as those suffering from diseases such as phenylketonuria (a hereditary disease associated with a disorder of amino acid metabolism) or encephalopathy (a non-inflammatory disease of the brain).
Amino acids should be taken with caution in cases of existing viral hepatitis or diabetes mellitus, sepsis or arterial hypertension, liver disease or severe renal failure, as well as in cases of hypersensitivity.
Are amino acids necessary?
There are no amino acids that our body does not need. Each of them is responsible for performing a certain type of function. With the same success, one can doubt whether brick, cement or any other essential building material is needed to build a house.
Replaceable and essential amino acids
There are 20 types of amino acids in total, of which 14 types are replaceable or synthesized by the body:
Cysteine and cystine are responsible for the synthesis of proteins for nail and hair growth, stimulating the activity of white blood cells. Cysteine is also able to reduce the harmful effects of smoking and alcohol consumption and neutralize harmful chemicals. And cystine stimulates wound healing and strengthens connective tissues.
Tyrosine is able to improve processes associated with metabolism, in addition, it delays the feeling of physical fatigue and improves mood.
Glycine has a beneficial calming effect on the body , with the help of which the synthesis of other amino acids occurs. Glycine is also capable of producing glucagon, which activates the production of glycogen.
The main component of connective tissues is alanine , which is also the main mediator in obtaining energy from amino acids by muscles and other tissues, that is, in the glucose-alanine cycle.
Aspartic acid promotes the conversion of carbohydrates into muscle energy, takes an active part in metabolic processes and suppresses ammonia levels after exercise like yoga on mats.
An important acid for metabolic processes in the brain is glutamic acid , which is also a source of energy for the body.
Glutamine improves brain performance and concentration, improves memory and strengthens the immune system during intense physical activity. This amino acid has anti-catabolic properties. In addition, glutamine helps preserve muscle tissue.
Ornithine is responsible for the production of growth hormone, liver function and the immune system.
Memory and the nervous system are stimulated by the amino acid series , which is also responsible for the production of cellular energy.
Proper functioning of ligaments and joints is ensured by proline . It is also the main element for the formation of connective tissues.
Taurine is responsible for the absorption and destruction of fats . Its responsibilities also include improving nitrogen balance, suppressing catabolism, transporting glucose with creatine to muscles, increasing endurance and reducing potassium and sodium losses during long workouts.
Only 9 types of amino acids are essential or irreplaceable, meaning the body cannot produce them in sufficient quantities on its own. The level of essential amino acids should always be maintained through food or supplements.
Isoleucine is an excellent source of energy for muscles, helps combat fatigue, prevents muscle breakdown and promotes hemoglobin production.
Leucine serves as a source of energy at the cellular level . It also slows down cell breakdown and promotes faster regeneration of bone and muscle tissue.
When combined with isoleucine and leucine, valine is an excellent source of energy in muscle cells.
Histedin is responsible for the synthesis of red and white blood cells and is used to treat various allergic diseases.
Lysine regulates protein synthesis in connective tissue and muscles, and also promotes collagen production and bone tissue growth. When lysine combines with vitamin C, L-carnitine is formed, which increases muscle endurance.
Threonine , which is also the main component of collagen, is responsible for neutralizing toxins and maintaining the immune system in a normal state .
The main element in collagen production is phenylalanine . This amino acid is also responsible for strengthening memory, increasing mental abilities and suppressing hunger.
We owe the reduction in cholesterol to the proper level of methionine , which also increases the level of glutathione (antioxidants) and takes an active part in the regeneration of kidney and liver tissue.
Tryptophan is responsible for the production of growth hormone and serotonin .
Arginine is also an active growth hormone catalyst and is responsible for muscle metabolism. In addition, arginine is responsible for the sufficient flow of nutrients, oxygen and blood to muscle tissue.
Final Words
Taking amino acids during fitness training is not at all necessary, provided that you eat well. But during heavy training cycles - a completely working solution. Beginners - do not waste money, good protein will be much more useful for you.
