Amino acid supplements for athletes. What are amino acids for and how to take them? Why take amino acids

Amino acids occupy an important place in metabolism. What are the amino acids, what are they for and in what quantities, how to saturate the body with them in order to live happily ever after? We will tell you about this here and now.

How many amino acids does the body need?

Amino acids are chemical elements that form proteins and occupy an important place in metabolism. There are 28 amino acids in total (we will not list them, especially since they have complex names), we will only say that they are all divided into replaceable and essential (they can only be obtained from food). You may ask: are amino acids necessary? Think for yourself, but a deficiency of at least one of them can cause irritability, fatigue and weakness, poor appetite, slow growth and weight loss, anemia, hemorrhage and even reproductive system disorders.

Essential amino acids:

• promote the formation of red and white blood cells, hemoglobin synthesis and regulation of blood sugar levels
• increase the body's endurance and improve metabolic processes in muscles
• protect the body from stress and mental illness, viruses (especially herpes and ARVI) and radiation
• necessary for normal bone formation and growth (in children), restoration of damaged tissues and bones after injury
• promote digestion and processing of fats, protect the liver and remove heavy metals from the body
• improve the functioning of the heart and brain, stimulate the development of memory and learning ability
• reduce pain during migraines and menstrual periods

By the way, methionine (found in chick peas, lentils, beans and beans, soybeans and meat, garlic and onions, yogurt) is useful for women taking hormonal contraceptives

Nonessential amino acids Amino acids are formed in the body from “correct” and healthy foods:

• help increase immunity and vitality, sexual arousal and insulin production by the pancreas
• weight loss, heart disease risk, and diabetes complications
• regulate the functioning of the central nervous system and improve the condition of the skin, hair and nails
• protect liver and brain cells from the destructive effects of alcohol, drugs and toxic substances
• slow down the aging process and prevent the development of atherosclerosis

What to eat to get amino acids

How to cover the body's daily need for amino acids? To saturate the body with essential amino acids, you need to eat meat (pork, beef, chicken, turkey) and fish (tuna, salmon, carp, cod, shrimp and squid fillets), mushrooms and nuts (peanuts, almonds, hazelnuts, cashews, pine and walnuts nuts), cereals and legumes (chick peas, lentils, beans, beans), eggs (both chicken and quail) and dairy products (goat and cow milk, kefir and sour cream, yogurt and butter, mozzarella and Chershire cheeses), liver and Swiss cheese, brown (unrefined) rice, dried dates and sesame seeds.

Essential amino acids are found in meat and fish, cheese and dairy products, chocolate, gelatin, oats, wheat and wheat germ, peanuts and almonds, walnuts and coconuts, soybeans, avocados, bananas, pumpkin seeds and sesame seeds.

Many amino acids are found in foods of plant origin, but are easily destroyed when heated, which is why greens and vegetables are recommended to be eaten raw.

By the way, chocolate, peanuts, coconuts and walnuts, milk and cheese, meat, oats, wheat and wheat germ, soybeans help increase sexual activity in men, restore erection and get rid of infertility.

How many amino acids does a person need? Depending on the type (remember that there are 28 of them and we didn’t name them) from 2 to 12 g per day. Agree that this is not much. The main thing is to eat healthy foods and enjoy it.

There are two groups of substances in nature: organic and inorganic. The latter include compounds such as hydrocarbons, alkynes, alkenes, alcohols, lipids, nucleic and other acids, proteins, carbohydrates, amino acids. We will tell you why these substances are needed in this article. All of them certainly contain carbon and hydrogen atoms. They may also contain oxygen, sulfur, nitrogen and other elements. The science that studies proteins, acids, oxides, amino acids is chemistry. She explores the properties and characteristics of each group of substances.

Amino acids - what are these substances for?

They are very important for the body of any living creature on the planet, as they are a component of the most important substances - proteins. There are a total of twenty-one amino acids from which these compounds are formed. Each contains atoms of hydrogen, nitrogen, carbon and oxygen. The chemical structure of these substances has an amino group NH2, from which the name comes.

How are proteins made from amino acids?

These organic substances are formed in four stages, their structure consists of primary, secondary, tertiary and quaternary structures. Each of them determines certain properties of the protein. Primary determines the number and order of placement of amino acids found in the polypeptide chain. The secondary is an alpha helix or beta structure. The first are formed due to the twisting of the polypeptide chain and the appearance within one.

The second is due to the occurrence of bonds between groups of atoms of different polypeptide chains. The tertiary structure is interconnected alpha helices and beta structures. It can be of two types: fibrillar and globular. The first is a long thread. Proteins with this structure are fibrin, myosin, found in muscle tissue, as well as others. The second has the form of a ball, which includes, for example, insulin, hemoglobin and many others. In the body of living beings, special cell organelles - ribosomes - are responsible for the synthesis of proteins from amino acids. Information about the proteins that need to be produced is encoded in DNA and transferred to ribosomes using RNA.

What are the types of amino acids?

There are only twenty-one compounds from which proteins are formed in nature. The human body is able to synthesize some of them during metabolism (metabolism), while others cannot. In general, the following amino acids exist in nature: histidine, valine, lysine, isoleucine, leucine, threonine, methionine, phenylalanine, tryptophan, cysteine, tyrosine, arginine, alanine, glutamine, asparagine, glycine, proline, carnitine, ornithine, taurine, serine. The first nine amino acids listed above are essential. There are also conditionally essential ones - those that the body can use instead of essential ones in extreme cases. These are, for example, tyrosine and cysteine. The first can be used instead of phenylalanine, and the second - if methionine is not available. Essential amino acids in foods are a prerequisite for a healthy diet.

What foods do they contain?

All other amino acids may not be contained in foods consumed by humans, since the body is capable of producing them on its own, but it is still desirable that some of them be supplied with food. Most of the non-essential amino acids are found in the same foods as the essential ones, that is, meat, fish, milk - those foods that are rich in protein.

The role of each amino acid in the human body

Each of these substances performs a specific function in the body. The most necessary amino acids for full life are the essential ones, so it is very important to consume foods containing them in sufficient quantities.

Since the main building material for our body is protein, we can say that the most important and necessary substances are amino acids. We will now tell you why we need irreplaceable ones. As already written above, this group of amino acids includes histidine, valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan. Each of these chemical compounds plays its own specific role in the body. Thus, valine is necessary for full growth, so foods high in it must be contained in sufficient quantities in the diet of children, adolescents and athletes who need to increase the concentration of muscle mass. Histidine also plays an important role - it participates in the process of tissue regeneration and is part of hemoglobin (which is why, if its content in the blood is low, it is recommended to increase the amount of buckwheat porridge consumed). The body needs leucine in order to synthesize proteins, as well as to maintain the activity of the immune system at the proper level.

Lysine - without this substance, calcium simply will not be absorbed in the body, so you cannot allow a shortage of this amino acid - you need to include more fish, cheese and other dairy products in your diet. Tryptophan is needed to produce vitamin B, as well as hormones that regulate hunger and mood. This substance is part of drugs that help calm and eliminate insomnia. Phenylalanine is used by the body to produce hormones such as tyrosine and adrenaline. This substance can also be included in medications prescribed for insomnia or depression.

Amino acids from a chemical point of view

You already know that the components of proteins and vital substances for humans are amino acids. We have already looked at what these compounds are needed for, now let’s move on to their chemical properties.

Chemical properties of amino acids

Each of them is a little individual, although they have common features. Since the composition of amino acids can be different and include different chemical elements, the properties will be slightly different. A common feature for all substances in this group is the ability to condense to form peptides. Amino acids can also react to form hydroxy acids, water and nitrogen.

In addition, they interact with alcohols. In this case, a hydrochloride salt of an ether and water are formed. For such a reaction, the presence of a catalyst in a gaseous aggregate state is necessary.

How to detect their presence?

To determine the presence of these substances, there are special amino acids. For example, to detect cysteine, you need to add lead acetate, and use heat and an alkaline environment. In this case, lead sulfide should form, which precipitates as a black precipitate. Also, the amount of amino acid in a solution can be determined by adding nitrous acid to it. This can be recognized by the volume of nitrogen released.

They take part in various chemical reactions of the body and play an important role in protein synthesis. No person can do without the participation of amino acids. Here's how they affect your health. Why are amino acids needed in sports and in life?

This is the name given to special organic compounds that are formed as a result of the breakdown of proteins. These substances participate in many chemical reactions in the body and are responsible for the processing of food enzymes, hematopoiesis, and even the synthesis of certain hormones. There are natural and artificial amino acids, which can also be replaceable and irreplaceable. Replaceable ones are obtained artificially, while irreplaceable ones are produced in the body. Without these substances, vitamins, proteins and various nutrients simply would not be absorbed by the body.

Amino acids play an important role in the functioning of the human body. They come in different types and have different effects on the human body. Here's what we know about them today.

Amino acids are special substances containing carboxyl and amine groups of molecules. The human body needs them so that protein is formed in the body, the molecule of which is subsequently converted into energy. There are a total of 28 known amino acids, of which only 9 are essential and 19 are nonessential. All of them are needed by the body, as they participate in various processes. Therefore the question is are amino acids needed? person and why are they needed is decided unambiguously. Here are just a few of these substances, each of which is simply necessary for humans.

• Valin– an amino acid that helps restore damaged muscle tissue, improves coordination and helps increase the production of serotonin, the hormone of joy. Found in walnuts, red meat, especially beef, eggs and salmon.
• Leucine– supports the immune system, helps reduce the destruction of protein molecules in the body. Most of this substance is found in milk and chicken meat.
• Histidine– an amino acid that can fight free radicals and radiation effects on the body. Promotes the removal of heavy metal salts from the body. Contained in tuna, salmon, peanuts.
• Isoleucine– an important acid that helps normalize blood sugar and also takes part in the synthesis of hemoglobin. Most of it is found in cheese, chicken, fish and eggs. Chicken and turkey meat is also rich in this amino acid.
• Lysine– the substance takes part in the formation of bone tissue, and also significantly improves heart function. There is evidence that a lack of lysine in regular foods contributes to a high risk of heart attack, especially in people who exercise intensely. There is a lot of lysine in cod, beef, eggs, lamb and beans.
• Arginine– helps destroy cancer cells and improve immunity. Very useful for men. There is a lot of arginine in pork, chicken fillet, pine nuts and walnuts, as well as pumpkin seeds.

This is not a complete list of amino acids that are necessary for the human body. Many of them can be obtained artificially. But what are amino acids needed in the body for? not an athlete, but an ordinary person?

There must be enough of these substances in food for the body to function properly. The body equally begins to get sick if it lacks amino acids or vitamins. How many amino acids do you need per day?, so that the body works correctly, and which of them are the most necessary?

The dosage depends on the individual characteristics of the body, as well as nutritional needs. There are times when a person just wants to eat a piece of red meat, cheese, a handful of nuts or a little salmon. These products contain different amino acids that the body needs at a given time. By starving for one product, he tells the person what exactly he needs. Therefore, you should not stop yourself if you want to eat a piece of cheese or chicken.

But, if a person notices a deterioration in health, brittle hair and nails, signs of vitamin deficiency appear, although you are eating right, you should consult a doctor and take all the necessary tests. This is the case when should you take amino acids. Here are just a few the most essential amino acids, without which the body begins to get sick and becomes vulnerable to pathogenic microflora:

• Phenylalanine – forms cartilage and joint tissue and promotes the conduction of nerve impulses to the brain.
• Lysine- a substance that helps oxygen penetrate the muscles.
• Cystine– fights inflammatory skin diseases.
• Glycine– helps restore strength after heavy loads, if it is produced in the body.
• Glutamine– necessary for memory and concentration.
• Tyrosine– a substance that participates in the formation of thyroid hormones.

They are needed not only for weight loss, but also for the normal functioning of hormones, good condition of the skin, hair and nails. If there are not enough amino acids in food, then the woman becomes irritable, wrinkles and pimples begin to appear early, hair deteriorates and the skin becomes flabby. Also, many women with a lack of many amino acids get sick and can give birth to a child with various defects and pathologies. Women need amino acids for beauty and fertility. A Why do women need amino acids when training?? Firstly, these substances promote weight loss and the replacement of fatty tissue with muscle tissue. Here are the most necessary ones for the female body:

These substances are used to actively burn excess fat deposits and the body builds muscle mass faster. Depending on your goal and objectives in training, you can simply pump up your muscles with artificial amino acids and become more beautiful, fitter, or use special complexes for bodybuilding.

In addition, depending on the chosen complex and type of sport, these substances help build muscle mass and correct weight.

Here Why do athletes need amino acids?. A why are they needed they are for an ordinary man who does not take part In sports? First of all, the correct selection of a course of amino acids significantly improves a man’s vitality and helps him achieve a beautiful figure at lower energy costs than professional athletes.

They are actively used in professional sports What are bcaa amino acids for? are they to these people? This complex includes several amino acids that help the athlete quickly build up his muscles. At the same time, the result will appear faster than for those who do not take BCAA amino acids. The course depends on your goal, individual parameters and how long you want to build muscle mass. However, when choosing a course, it is best to consult with an experienced trainer and doctor.

If you are not a professional athlete and are not involved in bodybuilding, then you can limit yourself to natural food sources that contain amino acids. But those who want to get beautiful muscles or lose weight quickly, without damaging muscles, need to take light courses, depending on your age and task.

You can buy complexes with amino acids in sports nutrition stores, as well as in some pharmacies. However, in pharmacies, amino acids are included in various beauty complexes as an auxiliary product and do not affect muscle mass in any way. But they keep the body in good shape and improve the condition of hair and nails.

Do you now understand why amino acids are needed in sports and in life? Did you take it yourself? Leave your opinion or feedback for everyone on the forum.

Amino acids are organic substances consisting of a hydrocarbon skeleton and two additional groups: amino and carboxyl. The last two radicals determine the unique properties of amino acids - they can exhibit the properties of both acids and alkalis: the former due to the carboxyl group, the latter due to the amino group.

So, we found out what amino acids are from a biochemical point of view. Now let's look at their effect on the body and their use in sports. For athletes, amino acids are important for their participation in. It is from individual amino acids that our body is built - muscle, skeletal, liver, connective tissue. In addition, some amino acids are directly involved in metabolism. For example, arginine participates in the ornithine urea cycle, a unique mechanism for neutralizing ammonia formed in the liver during the digestion of proteins.



• From tyrosine in the adrenal cortex, catecholamines are synthesized - adrenaline and norepinephrine - hormones whose function is to maintain the tone of the cardiovascular system, an instant reaction to a stressful situation.
• Tryptophan is a precursor to the sleep hormone melatonin, produced in the pineal gland of the brain - the pineal gland. With a lack of this amino acid in the diet, the process of falling asleep becomes more difficult, insomnia and a number of other diseases caused by it develop.

The list could go on for a long time, but let’s focus on the amino acid, the importance of which is especially great for athletes and people who are moderately involved in sports.




What is glutamine for?

- an amino acid that limits the synthesis of the protein that makes up our immune tissue - lymph nodes and individual formations of lymphoid tissue. The importance of this system is difficult to overestimate: without proper resistance to infections, there is no need to talk about any training process. Moreover, every workout - no matter professional or amateur - is dosed stress for the body.

Stress is a necessary condition to move our “equilibrium point”, that is, to cause certain biochemical and physiological changes in the body. Any stress is a chain of reactions that mobilize the body. During the interval that characterizes the regression of the cascade of reactions of the sympathoadrenal system (namely, they represent stress), a decrease in the synthesis of lymphoid tissue occurs. For this reason, the decay process exceeds the rate of synthesis, which means the immune system weakens. So, additional intake of glutamine minimizes this extremely undesirable, but inevitable effect of physical activity




Essential and non-essential amino acids

To understand why essential amino acids are needed in sports, you need to have a general understanding of protein metabolism. Proteins consumed by a person at the level of the gastrointestinal tract are processed by enzymes - substances that break down the food we consumed.

In particular, proteins break down first into peptides - individual chains of amino acids that do not have a quaternary spatial structure. And the peptides will break down into individual amino acids. Those, in turn, are absorbed by the human body. This means that amino acids are absorbed into the blood and only from this stage can they be used as products for the synthesis of body protein.




Looking ahead, we will say that taking individual amino acids in sports shortens this stage - individual amino acids will be immediately absorbed into the blood and the synthesis processes, as well as the biological effect of amino acids, will occur faster.

There are twenty amino acids in total. In order for the process of protein synthesis in the human body to become possible in principle, the human diet must contain the full spectrum - all 20 compounds.

Irreplaceable

It is from this moment that the concept of indispensability appears. Essential amino acids are those that our body is not able to synthesize on its own from other amino acids. And this means that they will appear from nowhere except from food. There are 8 such amino acids plus 2 partially replaceable ones.

Let's look at the table in which foods contain each essential amino acid and what is its role in the human body:

Name	What products contain	Role in the body
	Nuts, oats, fish, eggs, chicken,	Reduces blood sugar
	Chickpeas, lentils, cashews, meat, fish, eggs, liver, meat	Restores muscle tissue
	Amaranth, wheat, fish, meat, most dairy products	Takes part in calcium absorption
	Peanuts, mushrooms, meat, legumes, dairy products, many grains	Takes part in nitrogen metabolic processes
Phenylalanine	, nuts, cottage cheese, milk, fish, eggs, various legumes	Memory improvement
Threonine	Eggs, nuts, beans, dairy products	Synthesizes collagen
	, eggs, meat, fish, legumes, lentils	Takes part in radiation protection
Tryptophan	Sesame, oats, legumes, peanuts, pine nuts, most dairy products, chicken, meat, fish, dried	Improves and deepens sleep
Histidine (partially replaceable)	Lentils, soybeans, peanuts, salmon, beef and chicken, pork tenderloin	Takes part in anti-inflammatory reactions
(partially replaceable)	Yogurt, sesame, pumpkin seeds, Swiss cheese, beef, pork, peanuts	Promotes growth and repair of body tissues

Amino acids are found in sufficient quantities in animal sources of protein - fish, meat, poultry. In the absence of these in the diet, it is very advisable to take the missing amino acids as sports nutrition supplements, which is especially important for vegetarian athletes.

The latter should pay special attention to supplements such as BCAA - a mixture of leucine, valine and isoleucine. It is these amino acids that can cause a “drawdown” in a diet that does not contain animal sources of protein. For an athlete (both professional and amateur) this is absolutely unacceptable, since in the long term it will lead to catabolism in the internal organs and to diseases of the latter. The liver is the first to suffer from a lack of amino acids.

Replaceable

We consider the essential amino acids and their role in the table below:

What happens to amino acids and proteins in your body

Amino acids that enter the bloodstream are first distributed to the tissues of the body where they are most needed. If you are deficient in certain amino acids, taking extra protein rich in them or taking extra amino acids will be especially helpful.

Protein synthesis occurs at the cellular level. Every cell has a nucleus - the most important part of the cell. It is here that genetic information is read and reproduced. Essentially, all information about the structure of cells is encoded in the sequence of amino acids.

How to choose amino acids for an ordinary amateur who exercises moderately 3-4 times a week? No way. He simply doesn't need them.

The following recommendations are more important for modern people:

1. Start eating regularly at the same time.
2. Balance your diet with proteins, fats and carbohydrates.
3. Remove fast food and low-quality food from your diet.
4. Start drinking enough water - 30 ml per kilogram of body weight.
5. Avoid refined sugar.

These basic manipulations will bring much more than adding any additives to your diet. Moreover, supplements without meeting these conditions will be absolutely useless.

Why know what amino acids you need if you eat something unclear? How do you know what the cutlets in the cafeteria are made of? Or sausages? Or what kind of meat is in the burger patty? We won’t say anything about the pizza toppings at all.

Therefore, before drawing a conclusion about the need for amino acids, you need to start eating simple, clean and healthy foods and follow the recommendations described above.

The same goes for supplemental protein intake. If your diet contains 1.5-2 g of protein per kilogram of body weight, you do not need any additional protein. It is better to spend money on buying quality food.

It is also important to understand that protein and amino acids are not pharmacological drugs! These are just sports nutrition supplements. And the key word here is additives. They are added as needed.

To understand whether there is a need, you need to control your diet. If you have already gone through the steps described above and realized that supplements are still necessary, the first thing you should do is go to a sports nutrition store and choose the appropriate product according to your financial capabilities. The only thing that beginners should not do is buy amino acids with a natural taste: they will be difficult to drink due to their extreme bitterness.

Harm, side effects, contraindications

If you have a disease characterized by intolerance to one of the amino acids, you know about it from birth, just like your parents. This amino acid should continue to be avoided. If this is not the case, there is no point in talking about the dangers and contraindications of additives, since these are completely natural substances.

Amino acids are a component of protein, and protein is a common part of the human diet. Everything that is sold in sports nutrition stores is not a pharmacological drug! Only amateurs can talk about any harm and contraindications. For the same reason, there is no point in considering such a thing as side effects of amino acids - with moderate consumption, there can be no negative reactions.

Take a sober approach to your diet and sports training! Be healthy!

Amino acids, what are they for? Amino acids are chemical compounds that are involved in a huge number of processes occurring in the body: they form protein compounds, are building materials for muscles, etc. They are actively used by athletes in bodybuilding. Contained in numerous sports supplements.

Amino acids “rule the show” in the human body. They affect mood, improve mental abilities, normalize mental state, restore body tissue and are even responsible for sexual activity. Some amino acids are used to form enzymes that are necessary for the absorption and breakdown of protein.

The use of amino acids by athletes is so popular because they are an important component of the human body. Even with excessive use there is no side effect. It is only possible if low-quality products purchased from unverified suppliers were used.

The body needs amino acids not only for the growth of muscle fibers and their strengthening, they normalize the mental state after training and affect a huge number of other processes, ranging from improving mood and strengthening the immune system, ending with the removal of toxins from the body.

The adult body contains twenty protein amino acids, 11 of which are nonessential (the body can reproduce itself), and 9 are essential (approximately 40-43% of which are BCCA amino acids). This means they must be consumed regularly through food or supplements.

Amino acids for muscle growth

The most popular amino acids in the sports world are:

Amino acids of the BCAA group - leucine, valine, isoleucine. These three amino acids have a major effect on the development, restoration and maintenance of muscle tone.

• Leucine It is a source of energy, which allows you to prolong the training process, promotes the restoration of muscles, bones, and skin, so it is often prescribed to patients in the postoperative period. Leucine is necessary for proper muscle building and development; it prevents the destruction of protein compounds.
• Isoleucine participates in processes occurring in the cells of the body, gives energy to muscles, protects muscles during training and diets, prolongs physical and mental endurance. Its decrease leads to a decrease in muscle mass, fatigue, and lower blood sugar levels. A person may experience anxiety and fear.
• Valin. An amino acid that is one of the main ones in the synthesis and growth of tissues. Valine is often taken post-workout as it promotes muscle recovery. It also increases activity, endurance, and improves coordination.

The maximum effect from training can be achieved by simultaneously consuming all three amino acids listed above. They are found in many sports supplements and can be sold in the form of tablets, capsules, or powder.

• Taurine. Contained in large quantities in muscle fibers. A decrease in its level negatively affects human health. Taurine has a beneficial effect on protein synthesis, strengthens the nervous system, improves heart function, lowers cholesterol and blood sugar levels, improves vision, and also has many other positive effects. The effect of accelerated muscle growth with long-term use of taurine was not observed; it acts more as a muscle stimulator, maintaining them in tone.
• Arginine. Participates in the processes of transporting nutrients and oxygen, accelerates muscle growth, promotes fat burning, resulting in a slimmer figure, improves blood circulation, improves mood, stimulates the immune system, serves as a donor and carrier of nitrogen. It is very important for men, since 80% of sperm consists of this building material. After thirty years, amino acid production decreases, so it is necessary to replenish its level.
• Glutamine. The most abundant amino acid in the human body. Stimulates protein metabolism, maintains the immune system in the required state, participates in the process of muscle tissue restoration, and is a source of energy.
• Histidine. An amino acid necessary for tissue repair and growth. It synthesizes carnosine, which is a powerful muscle antioxidant that prevents muscle damage and anemia. For this reason, histidine is sometimes used by bodybuilders.

Amino acids for weight loss

Not all amino acids affect the development of muscle groups. There are a number of amino acids that prevent a decrease in appetite and also fight excess fat. These include:

• Carnitine. Effectively fights excess fat deposits with a minimum number of side effects, provides energy for long-term workouts, and removes harmful accumulations from the body. The main supplier is dairy and meat products. This effect in the area of ​​weight loss is possible due to the fact that the amino acid simply prevents fat gain. Plus, taking it helps prevent heart attacks.
• Phenylalanine. The amino acid helps reduce appetite, increases performance, improves mood, and activates metabolism. Included in fat burners.
• Lysine. This amino acid curbs irritability, which many people experience during diets, helps normalize food intake, and improves immunity.
• Arginine. A very effective amino acid for weight loss. According to studies, its regular and correct use leads to a reduction in fat by 60 percent.

Classification of amino acids

According to the classification, amino acids are replaceable, essential and partially replaceable. The body can produce nonessential amino acids on its own, but essential ones require their entry into the body from the outside. A person replenishes their supply through food and various supplements. Partially replaceable ones include arginine and histidine. For the normal functioning of all body systems, the entire set of twenty amino acids is needed.

The amino acids also differ:

1. According to the position of the amino group: alpha, beta, gamma and so on. The most important are alpha amino acids, as they are the building blocks for peptides and proteins.
2. Based on the level of occurrence in proteins.
3. By the number of amino and carboxy groups.

Amino acids for athletes in the pharmacy

You can buy amino acids at the pharmacy in different forms: in the form of tablets, powder, capsules with powder or solution, or simply in liquid form. Another thing is that they can very rarely be found there, and sometimes finding them can be difficult.

Amino acids in liquid form are absorbed by the body much faster, which means they have an effect faster.

Disadvantages include a higher price compared to powder counterparts, as well as increased requirements for storing amino acids. Very common are amino acid complexes containing both essential and essential aminocarboxylic acids, as well as BCAA.

So, in some pharmacies you can purchase the following amino acids:

• L-arginine (vasotone). It can be purchased in capsules, tablets, as part of dietary supplements and other vitamin complexes. Before starting use, it is recommended to consult a specialist. The cost, depending on the dosage, varies from fifty to five hundred rubles.
• BCAA complexes. Sold in the form of capsules or tablets placed in glass containers.
• Taurine, available in the form of tablets, capsules or powder. Contained in many drugs, such as dibikor, peptamen, etc.
• L-glutamine. Since this is the most common amino acid in the human body, it cannot but be sold in pharmacies. Release form: capsules, tablets.
• Histidine. Sold in capsules. The solution is administered intramuscularly.
• Amino acids and amino acid complexes are sold in sports nutrition stores, where they can be purchased without problems. Try not to buy drugs in online stores, there is a high risk of counterfeiting.

How to take amino acids?

To pump up muscles, amino acids are most often consumed in energy drinks; for this, sugar, plain water and the amino acids themselves are taken. All this is dissolved, mixed and drunk. Consuming the liquid form leads to absorption as quickly as possible. The best time to take it is after training, as well as before and during it. During training, the liquid form is used, and the rest before and after. You can take amino acids immediately after waking up to prevent the catabolism process.

How to take when losing weight?

The process of taking amino acids when losing weight is no different. Everything is done exactly as described above. To get faster results, you can take them between meals.

Dosage

Regardless of the purpose of using amino acids - losing weight or gaining muscle mass, their dosage should be 5-9 grams. It is enough to do this two or three times throughout the day. When purchasing amino acids, pay attention to the serving size and number of grams. See here.

What foods contain amino acids?

Products are a natural supplier of amino acids, always freely available, and here are the main ones:

• Chicken fillet.
• Salmon.
• Mackerel.
• Tuna.
• Turkey fillet.
• Egg.
• Peanut.
• Beef.
• Pork.
• Low-fat cottage cheese.
• Atlantic herring.
• Buckwheat.
• Beans and other legumes.
• Oatmeal and rice porridge.
• Potato.
• Pasta.
• Bread.
• Rabbit meat.
• Milk.

The number of milligrams of different amino acids in different products varies from fifty to two thousand.

Many athletes take amino acids not only for accelerated muscle growth and rapid restoration of muscle tissue after hard, grueling workouts. They are an indispensable element of our body.

Amino acids improve brain activity, relieve tension, put nerves in order, and lower cholesterol levels. Their deficiency threatens depletion of the body, impaired nutrition of the skin, and deterioration of appetite.

Therefore, amino acids will be beneficial to absolutely everyone and will not cause harm.