Why do we need amino acids and how to take them right?

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

What are amino acids and what are they used for?

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

What else do amino acids need for a person:

• for protein and enzyme production;
• psychological background( mood);
• quality of sleep;
• concentration of attention;
• sexual activity;
• wound healing;
• muscle fiber recovery;
• of 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 arrival and balance. When protein is consumed, it breaks down inside the gastrointestinal tract into separate amino acids, from which proteins, hormones and digestive enzymes that do not reach 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 variety of diets, dietary supplements and own production( biosynthesis).

The importance of amino acids in the human body

The goal is that amino acids enter the body and are in the right combination. If one species is inaccessible or insufficient, protein production slows down, metabolic processes are disrupted, the rate of excretion of decay products and toxins decreases. Older people are not the only ones who suffer from this. Young people also feel a shortage of nutrients, determine their limited intake of help the following symptoms:

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

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

The use and application of amino acids

Depending on the possibility of protein synthesis in the body, amino acids are divided into groups. In the first, indispensable, they are food proteins that contain amino acids necessary for a person, which our body is unable to produce on its own. Their supply provides a diet and another exogenous source.

Essential amino acids:

• 1. Phenylalanine. Has analgesic and antidepressant effect. The precursor to the synthesis of norepinephrine and dopamine, the two brain chemicals necessary for good health.
• 2. Valine, isoleucine and leucine are simultaneously referred to as irreplaceable and to the branched chain group( amino acids bcaa).Prevent the destruction of proteins in muscle fibers during exercise. Additional intake of valine provides a quick recovery of the body, reduces muscle damage.
• 3. Threonine. The source of 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 its help for a long time, teeth and bones retain their strength.
• 4. Tryptophan. The precursor of serotonin, the neurotransmitter of the brain. Promotes suppression of pain, soothes, improves sleep. The main reason for the presence of tryptophan in sports nutrition, the ability to increase tolerance for pain and performance in hard training.
• 5. Methionine. Helps eliminate fat. It contains sulfur, which is necessary for the production of antioxidant glutathione. Methionine is needed for our body to produce two other sulfur-containing amino acids, cysteine ​​and taurine. Without them, the body is unable to effectively remove 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 work of the liver, by regulating the intake of glutathione, necessary to neutralize toxins in it.

• 6. Lysine. Promotes the healing of mucous tissues. It helps to release growth hormone, increases the speed of muscle recovery.
• 7. Leucine - one of the main and largest amino acids, is actively involved in the synthesis and rebuilding of proteins. It is necessary for normal vital activity and maintenance / growth of muscle mass.

The essential amino acids the body produces itself in the quantities that are needed. They are few, only four kinds: serine, glycine, alanine, aspartic acid.

The third group includes amino acids, necessary for humans, but which the body produces in small quantities. Their deficiency adversely affects the condition of a person, especially, this is noticeable in people who lead an active life.

Stock quickly runs out and you need to constantly fill the gap. Amino acids of this group are considered to be conditionally indispensable:

• 1. Arginine. It is necessary for the synthesis of nitric oxide. Expands blood vessels, increases blood flow and tolerance to physical activity. Arginine is involved in many metabolic processes, improves blood circulation, strengthens immunity, increases male libido. Arginine accelerates the process of burning fat and reduces cholesterol. The lack of arginine leads to the development of osteoporosis in elderly women.
• 2. Histidine. The precursor of histamine, has antioxidant properties and plays a key role in the synthesis of carnosine. Histamine helps fight cell damage caused by free radicals during exercise. Carnosine helps convert lactic acid into a suitable "fuel" for use by muscles during exercise.
• 3. Tyrosine. The precursor of dopamine. When the muscles of the body are unable to further load, 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 massive amino acid that is in the muscles. Her responsibility is to maintain human 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 elastic skin. With a lack of available glutamine, the body receives the necessary protein from muscle mass and converts it into glutamine and energy. The muscle protein is destroyed, the fibers become thinner, the skin is hanging.

Scientists call glutamine "the inner source of youth."

• 5. Proline. Improves the properties of tissues, promotes wound healing and skin density.
• 6. Cysteine. Forms collagen in tissues, improves the elasticity of ligaments and tendons. You need to build muscle and burn fat.

How to take amino acids?

To increase muscle tissue, recover from physical exertion and support muscles during the "drying" is impossible, or almost impossible, without getting the right amount in the body of amino acids. An important role is played by the amino acids bcaa, which are metabolized not in the liver, but in the muscles. They serve as a source of energy in training and prevent the premature destruction of muscle fibers.

Amino acids BCAAs are necessary for the effectiveness of exercise and tolerance to exercise. At additional entering into an organism, analyzes show increase of quantity of erythrocytes in a blood, a hemoglobin, a hematocrit and serum albumin.

It is proved that a rapid recovery of muscle strength occurs, the destruction of protein fibers slows down even during periods of intense stress, lipid oxidation increases, which helps to lose weight.

When muscular mass is collected

Amino acids should be taken shortly before and after training. Sometimes there is an additional 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 receptions of amino acids. The main task is to reduce the desire to eat, to suppress catabolism, but to keep the muscles. We need a morning reception, before and after a load in the gym, between meals.

Doses of amino acids

A full-fledged ration fully covers the human need, but if it is a question of athletes and bodybuilders, an additional source of amino acids is needed, they are consumed more quickly.

There are several things to consider:

1. When you take protein mixtures, there is no need for additional amino acid production. Only BCAA amino acids( valine, leucine and isoleucine) are exempted, which restore "gaps".It is enough to take them only on the day of training.
2. The dose is calculated based on the weight of the athlete's body. At a weight of 60 kg, the daily portion is 14 grams, with increasing mass, the dose also rises. Heavy weight will take up to 30 grams per day. Important : this is not about the weight of the drug, but the mass of the amino acid. The information is different, the information is obtained from the instructions on the package.
3. The dose per day is divided into 2 doses. The first is taken in the morning after sleep, the second at the end of the workout.

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

Contraindications and side effects of

Exceeding the dosage of amino acids is difficult, because to each package the manufacturer makes a detailed instruction. In rare cases, undesirable effects from the application are possible:

• renal dysfunction( exceeding the daily dose of BCAA amino acids);
• increased intake of glutamine has an exciting effect on the body;
• excess glycine content "lulls" the body.

To experience the side effects of amino acids possible only if the excess of the daily dose( several times) is repeatedly exceeded.

The role of amino acids is significant not only for people athletic and active. A balanced diet provides the necessary amount of food proteins for normal functioning. Additional intake of nutritional supplements allows athletes and bodybuilders to restore their strength faster, more efficiently to conduct training, preserve tone, health and achieve high results.