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Amino Acids - On Your Way To Your Training Goals
Physically active people should increase their consumption of amino acids through an appropriate diet rich in protein or additionally supplement it by taking dietary supplements. The human body needs twenty amino acids to function properly. Of these, nine are essential, they are:
- histidine,
- isoleucine,
- threonine,
- tryptophan,
- leucine,
- lysine,
- methionine,
- phenylalanine,
- valine.
Since man is not able to synthesize all amino acids, but only eleven of them, the rest must be supplied through a proper diet and, sometimes, supplements.
How do we divide amino acids?
Due to the diet, amino acids are divided into:
- Exogenous, which the body does not produce, and humans must provide them in the diet or its supplements. They are lysine, tryptophan, phenylalanine, threonine, valine, leucine, isoleucine and methionine.
- Endogenous, produced by the body. They are alanine, asparagine, aspartic acid, glutamine, glutamic acid, glycine, proline, serine, tyrosine and cystine.
What is the role of essential amino acids in the body?
Taking essential amino acids in the form of dietary supplements brings many benefits to the human body, such as:
Increased physical performance
Branched-chain essential amino acids (BCAAs) are taken by people practising sports, because they stimulate muscle regeneration after intense training, improve the body's efficiency, thereby increasing sports performance, also relieving symptoms of fatigue and muscle pain.
Preventing the loss of muscle mass
A side effect of diseases, especially in the elderly. Exogenous BCAA amino acids promote the regeneration of the body and muscle relaxation, also after intense exercise.
Support for weight loss
Thanks to the stimulation of fat loss, which results from the increase in muscle mass due to the intake of BCAAs. Muscle tissue uses more energy than fat tissue, which contributes to building an athletic figure.
Improving sleep and mood
The amino acid tryptophan affects the production of serotonin, which is called the happiness hormone and affects the mood and quality of sleep. Its deficiency can cause depression and insomnia.
What is the role of endogenous amino acids?
Contrary to essential amino acids, endogenous amino acids can be produced by a healthy organism after providing it with adequate sources. They are responsible, among other things, for the growth and repair of tissues, the synthesis of hormones, the formation of red blood cells. These include alanine, asparagine and aspartic acid, arginine, glutamic acid, tyrosine, cysteine, glycine, ornithine, proline, and serine.
Should you take amino acid supplements?
There are situations when the body is unable to produce a sufficient amount of amino acids due to illness, stress or an improper diet, therefore their supplementation is of great importance for maintaining health.
They are primarily arginine, glutamic acid, tyrosine, cysteine, glycine, proline, serine and ornithine. A proper diet and taking supplements will help maintain the correct level of essential exogenous and endogenous amino acids.
Why are amino acids important for a specific training goal?
With regular and intensive training, amino acid supplementation allows for quick regeneration of the body, reduces the risk of muscle loss or microdamage, and promotes tissue development.
Among the specifics containing ready-made complexes or single amino acids, the most popular and willingly chosen are BCAA amino acids, amino acid complex, L - glutamine, leucine, arginine, AAKG, beta-alanine, EAA amino acids, citrulline.
Beta-Alanine for Good Performance And Optimal Fitness Results - see our post!
Amino acid intake before and after training
Let's take a closer look at the supply of specific amino acids before and after exercise. It all depends on the properties of the ingredient in question:
- beta-alanine is responsible for improving endurance, supports the regulation of the correct pH in the muscles. Taken before training, it will reduce fatigue after exercise and will support you during intense exercise.
- arginine is an amino acid that is responsible for improving the process of the so-called muscle pump: by improving the production of nitric oxide, it accelerates blood flow, while protecting the body against cardiovascular diseases.
- BCAA, i.e. leucine, isoleucine and valine, is a real fuel for muscles. They prevent the process of muscle consumption by the body during intense work, they counteract the excessive production of cortisol.
At the same time, it is worth remembering that during training or immediately after it, it is worth preventing microdamage of muscles and supporting protein synthesis by taking BCAA and EAA amino acids.
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