The importance of amino acids
Amino acids are the building blocks that make up all the body's proteins. In bodybuilding, amino acids are given special importance, because muscles are almost entirely made up of protein, i.e. amino acids. The body uses them for its own growth, recovery, strengthening, and production of various hormones, antibodies, and enzymes. They affect not only the growth of strength and" mass " of muscles, but also the restoration of physical and mental tone after training, catabolism of subcutaneous fat, and even the intellectual activity of the brain — a source of motivational incentives.
Types of amino acids
Amino acid complexes differ in their composition, amino acid ratio, and degree of hydrolysis. Free-form amino acids, usually isolated, as we have already mentioned, are glutamine, arginine, glycine, etc., but there are also complexes. Hydrolysates are broken down proteins that contain short amino acid chains that can be quickly digested. Di-and Tripeptide forms are in fact also hydrolysates, only the chains of amino acids are shorter, and consist of 2 and 3 amino acids, respectively, are absorbed very quickly.
BCAA-a complex of three amino acids-leucine, isoleucine and valine, which are most in demand in the muscles, are absorbed very quickly.Forms of amino acids
Amino acids are available in the form of powders, tablets, solutions, and capsules, but all these forms are equally effective. There are also injectable forms of amino acids that are administered intravenously. Injecting amino acids is not recommended, since it does not have any advantages over oral administration, but there is a high risk of complications and adverse reactions.
When and how to take amino acids?
Amino acids should be taken in accordance with the manufacturer's recommendations. When gaining muscle mass, it is most advisable to take amino acids before and after training, as well as in the morning, since at these moments a high rate of amino acid intake is required. At other times, it is more reasonable to take protein. When losing weight, amino acids can be taken more often: before and after training, in the morning and in between meals, since the purpose of their use is to suppress catabolism, reduce appetite and preserve muscle. Amino acids are used in a very wide range of doses. It is desirable that a single dose was not less than 5 g, although you can use both 10 and 20 g. When purchasing amino acid complexes, pay attention to the dosage sizes of the Supplement. Some manufacturers make doses very low in order to increase the cost per unit weight of the product. You should carefully approach the choice of amino acids, studying the composition and analyzing the reviews of other consumers.
Combination with other additives
Amino acids can be combined with all types of sports nutrition, but they can not always be mixed. Do not take together amino acid complexes with protein, gainer, food substitute or food, as this reduces the speed of their absorption, and therefore loses the meaning of their use.
Side effects and safety
Amino acids do not cause any harm to the body, as they are natural food components. The duration of amino acid intake is not limited, breaks and Cycling are not required. The harm of amino acids is insignificant even if the recommended doses are repeatedly exceeded. Side effects of amino acids can still be with multiple regular doses exceeded. Take care of your liver and kidneys.
BCAA amino acids
BCAA is a branched chain of three amino acids (leucine, isoleucine, and valine). Due to the peculiarities of its structure and unique properties, these three essential amino acids are conditionally separated into a separate class.
BCAA — the main material for building new muscles, these amino acids make up 35% of all muscle mass and take an important part in the processes of anabolism and recovery, have an anti-catabolic effect. BCAAs cannot be synthesized in the body, so a person can only get them with food and special supplements. BCAAs differ from the other 17 amino acids in that they are primarily metabolized in the muscles, they can be considered as the main" fuel " for muscles, which increases athletic performance, improves health, and they are absolutely safe for health.
Main effects of BCAA amino acids:
Protecting muscles from destruction
Increase in dry muscle mass
Reducing the percentage of body fat
Increase in strength indicators
The role of BCAA in the body:
Substrate for muscle protein synthesis
Substrate for energy production
Precursors for the synthesis of other amino acids, especially alanine and glutamine
Metabolic modulators
BCAAs stimulate the synthesis of muscle protein
Inhibit catabolism and muscle destruction
Stimulate the production of an anabolic hormone-insulin
Burn fat due to the expression of leptin in adipocytes
This shows that BCAAs perform several useful functions at once and can be used with great success when gaining muscle mass, losing weight, working on relief, and aerobic training.
When to take BCAA
When gaining muscle mass
The best time to take BCAA is before, during, and immediately after your workout. It is best to prepare an energy drink by dissolving a portion of amino acids and a few spoonfuls of sugar in water. This will ensure a constant supply of fluids, carbohydrates, and amino acids to the blood throughout the entire workout. As mentioned above, the body needs BCAA only during and immediately after training, this is when BCAAs are most effective, so you need to take them immediately before and immediately after training, as well as during training, if it is a soluble form. You can also take a portion of amino acids immediately after sleep to suppress morning catabolism.
When losing weight
BCAAs should be taken in the same way as described above: before training and immediately after training, soluble forms — during training. In addition, when losing weight, you can take BCAA in between meals, in order to suppress catabolism, appetite and preserve muscle.
Optimum dose
Specific BCAA dosages are usually specified by the manufacturer. The optimal single dose of BCAA is 4-8 grams, 2-3 times a day, both for weight loss and for gaining muscle mass, without taking into account their consumption as part of protein, gainer and food. Smaller doses of BCAA are also effective, but they will no longer fully cover the body's needs. Many manufacturers cheat and release BCAA in small doses, although the price remains high, so always look at the back of the package for the number of servings and the size of one dose of BCAA.
Glutamine
Glutamine is a conditionally essential amino acid that is part of a protein and is necessary for effective muscle growth and support of the immune system. Glutamine is very common in nature, for humans it is a conditionally essential amino acid. Glutamine circulates in large enough quantities in the blood and accumulates in the muscles. Glutamine is the most common amino acid in the body, and the muscles consist of 60% of it, which once again emphasizes its importance in bodybuilding.
Effects of glutamine
It is involved in the synthesis of muscle proteins.
It is a source of energy, along with glucose.
It has an anti-catabolic effect (suppresses cortisol secretion).
Causes an increase in the level of growth hormone (when using 5 g daily, the level of GH increases 4 times).
Strengthen immunity.
Accelerates recovery after training, prevents the development of overtraining.
How to take glutamine?
Recommended doses of glutamine are 4-8 g per day. It is optimal to divide this dose into two doses: immediately after training and before going to bed on an empty stomach. After training, glutamine quickly saturates, suppresses catabolism and triggers muscle growth. Before going to bed, it is recommended to take glutamine, because growth hormone is produced at night, and glutamine can enhance this process. On rest days, take glutamine at lunch and before going to bed on an empty stomach.
Combination of glutamine with sports nutrition
Glutamine is well combined with many sports supplements, while there is a mutual strengthening of the effects. The most optimal combination: glutamine + creatine, protein. This bundle can include pre-training complexes, anabolic complexes (testosterone boosters) and other supplements. Do not mix together glutamine and protein, as this will reduce the rate of absorption of the first, take them with a difference of at least 30 minutes. Creatine and glutamine can be mixed and taken simultaneously.
Side effect
Glutamine is a natural amino acid that is constantly supplied with food. Additional intake of glutamine is not harmful to health, and usually does not cause any side effects.
Other amino acids common in bodybuilding
Arginine-improving muscle nutrition, transport of nutrients, pumping.
L-carnitine is one of the best fat burners that is absolutely safe for health.
Beta-alanine is a muscle antioxidant and reducing agent
Citrulline-a powerful energy restorer after training, prevents overtraining, improves muscle nutrition.
