Amino acids in sports nutrition: benefits and side effects. Amino acids for athletes. Tips for use Amino acid complex - what is it for?

Almost a dozen amino acids, which are the building blocks of muscles, are officially called essential. Actually, nothing more can be said about the importance of these protein elements for people in general and for athletes in particular: what could be more important than that which cannot be replaced by anything! How to properly take amino acid preparations for athletes will be discussed in the article.

What are amino acids and why are they needed in sports?

Protein, which is part of food products, when it enters the digestive tract, is broken down by enzymes located there and converted into amino acids, which penetrate into the blood and become nutrients for the muscles and tissues of the whole body. Of the 23 existing amino acids, 9 are essential because they are not produced by the body, and the rest are synthesized in it from other amino acids.

As a result, it turns out that both irreplaceable and replaceable elements are essentially one-of-a-kind elements, without which the body cannot live and develop. They perform the following essential physiological functions:

• increase muscle mass;
• feed it;
• synthesize energy in the body;
• increase strength indicators;
• promote fat burning;
• participate in the process of brain activity.

Did you know? Over the course of six months, all the old proteins in the human body are completely replaced with new ones, that is, after six months the person is no longer the same as before.

From this it becomes clear why amino acid preparations are taken. For people involved in sports, issues related to strengthening muscles, building muscle mass and maintaining it in optimal condition are especially relevant. That is why special nutritional supplements have been developed for them, which consist of amino acids that are absorbed faster and in greater quantities by the athlete’s body than those that enter the body from regular food products.
Thanks to these supplements, which have no restrictions on their use, athletes recover faster after grueling competitions, actively build muscle and nourish it effectively. In addition, it is useful for women to take amino acid supplements during training, as they help burn excess fat deposits in the body.

How to take it correctly

There are certain rules governing the use of these supplements:

1. They should be consumed before training or immediately after it, and when not, then in the morning. The rest of the day, it is best to eat foods containing protein.
2. The minimum dose of the drug, regardless of its type, should not be less than 5 g.
3. The optimal amount of supplements taken at one time lies between 10 and 20 g.
4. The effectiveness of their action does not change depending on the form in which amino acids are taken (powder, tablets, capsules or liquid form). However, the price of the drug and the ease of its use depend on this.

Important!The optimal time to take amino acid supplements is immediately after exercise, since the accelerated blood flow observed during this process stimulates the absorption of the drug.

Powder

Although supplements in powder form often have a bitter taste, they nevertheless have their advantages over, for example, capsules due to their lower price and faster absorption in the digestive tract.
If desired, powdered additives can be dissolved in water, milk, juice and any other drink in which they dissolve well. Or you can simply drink the powder with a sip of water.

In capsules

Drugs placed in capsules are convenient to use, although more expensive than those in powder or tablets. In addition, they take longer to absorb in the digestive tract, since the shell that makes up the capsule must first dissolve, and only after that the drug begins to directly interact with gastric enzymes.

As for the dose, an athlete whose weight is from 70 to 80 kg is recommended to take 5 g of the drug before and after a half-hour workout.
For longer sports activities, you can take another 5 g of amino acids right in the middle of them. And every 3 kg of weight exceeding 80 kg of the athlete’s weight requires 1 additional gram of the drug.

Did you know?The largest protein in the human body is titin, consisting of almost 40 thousand amino acids.

In tablets

Amino acids in this form occupy an intermediate price position between powders and capsules. A single dose of tablets depends on their composition and the weight of the athlete. The ideal ratio is considered to be a single dose of leucine, valine and isoleucine for an athlete weighing 50 kg in amounts of 1800, 900 and 900 mg, respectively.

Liquid amino acids

This form of amino acid supplements is the most rapidly absorbed. Due to the ability to almost instantly come into contact with gastric enzymes, liquid preparations are ideally suited for taking directly during training. Their disadvantages include a rather high price compared to other types of similar drugs, as well as the inconvenience associated with the need to carry a rather bulky container with the drug.

These inconveniences are more than compensated by the fact that liquid amino acids are made on the basis of hydrolyzed protein, that is, they are semi-digested protein that is directly transported into the blood.

Important!When purchasing amino acids in liquid form, you should ensure that they do not contain preservatives or any sweeteners.

Amino acids and BCAA: what's the difference?

BCAAs are practically no different from amino acids, since they themselves are a combination of three essential amino acids.
The BCAA complex includes:

• leucine;
• isoleucine;
• valine

These elements make up 35% of all similar elements found in the muscles of the human body. They are simply necessary for athletes to prevent catabolic processes, but are also useful for other people for post-traumatic recovery, to eliminate the consequences of various types of inflammatory processes and flu, as well as to reduce the volume of adipose tissue in the body. BCAAs are not limited in intake because they have no side effects and are not addictive.

Video: What are BCAA amino acids for and how to take them? The non-essential amino acids produced by the body and the non-essential ones that are not produced are highly sought after by athletes, since the state of the muscular system, which is of paramount importance in the vast majority of competitions, directly depends on them.

Amino acids. What do they mean for muscle growth, energy production in the body and weight loss? Should we use this sports nutrition?

Most people who go to the gym to build muscle know very little about amino acids. Although, probably, everyone has heard about them - a list of these substances can be seen on the labels of protein mixtures. So, are they important?amino acids for muscle growth and weight loss?Should I take it?sports nutrition based on them?

Amino acids are the building blocks of protein and the building blocks of muscles. In addition, they play an important role in various physiological processes related to energy synthesis, recovery, brain function, muscle gain, strength improvement and fat loss.

There are 23 amino acids, 9 of which are considered essential, meaning they are not produced by the body and must be obtained from food.

The rest are included in the group of non-essential ones, since our body can synthesize them from other amino acids.

When we eat food, we do not pay special attention to the content and balance of amino acids, but they determine the value of nutrition (regular and sports) for gaining muscle mass and the body as a whole.

There is another important point - how effective/fast amino acids are absorbed and supplied to the muscles. This brings us to the issues of digestion, absorption and bioavailability.

What is bioavailability?

Eating protein foods, such as lean meats and low-fat dairy products, and drinking protein shakes are the most common ways to get amino acids. These substances are also found in vegetables and nuts.

Amino acid supplements (sports nutrition) are also a convenient option to meet the body’s needs.

Useful article:

The reason we usesports nutrition,– high bioavailability of amino acids.

Bioavailability is a measure of how efficiently amino acids are absorbed and used for the body's needs.

There are several factors that influence it:

1. the fat content of the protein source and the time it takes for amino acids to become available for use in the body;
2. cooking process: some amino acids are sensitive to heat treatment and are destroyed, some - not so much;
3. form of food (solid, liquid) and sports supplements (powder or tablets);
4. the degree of chemical breakdown of amino acid sources in sports nutrition;
5. presence of auxiliary and connecting components;
6. state of the gastrointestinal tract, diseases affecting digestion;
7. genetics, age and general health.

Amino acids and bodybuilding

Exercise, hormones and nutrients cause muscle growth. Amino acid supplements with a high content of BCAA (leucine, isoleucine and valine) also contribute to this.

The best time to consume amino acids is immediately after a workout, when the muscles are actively absorbing nutrients due to the increased blood flow caused by exercise.

In addition, to optimize recovery and muscle growth, after training you need to eat a meal consisting of protein, “fast” and “slow” carbohydrates. This time period is ideal for taking a fast-digesting protein, such as whey.

Amino acids – sports nutrition

The popularity of amino acid supplements has recently increased dramatically. In sports nutrition stores you can buy training and recovery drinks containing hydrolyzed (pre-broken) proteins and often some free amino acids.

In addition, many athletes use amino acid supplements in powdered or capsule form. The advantage of these foods is that the body does not need to digest them like regular food.

The phrase “free form” means that amino acids are not chemically bonded to other molecules. Therefore, they pass through the stomach into the small intestine within a short time and are very quickly absorbed into the bloodstream.

After absorption, amino acids are processed in the liver. This organ cannot process many nutrients at one time, so the optimal dosage is 3-4 g of amino acids. They are quickly absorbed without overloading the liver, and get into the tissues that need them, for example, into muscles that are recovering after training.

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Amino acids and energy

There are many misconceptions about muscle contraction and the use of energy substrates in training. During strength training, a significant portion of energy comes from non-carbohydrate sources.

When muscles contract, within the first few seconds they use up reserves of adenosine triphosphate (ATP, a substance vital to the energy processes of all cells in the body).

The compound used to immediately replenish these stores is creatine phosphate. This is why creatine supplements are very popular among bodybuilders and strength athletes.

Creatine is produced from three amino acids: arginine, methionine and glycine. To maintain high levels of creatine phosphate and ATP, sufficient amino acids must be present in the bloodstream. The latter can be obtained from food, but they take a long time to enter the bloodstream (due to the digestion process), and food may also contain carbohydrates or fats, which are not always desirable.

Thus, the use of free forms of amino acids, either alone or in combination with creatine supplements, can improve energy and training performance.

Amino acids and weight loss

Weight loss (fat burning) starts when two conditions are met:

1. increased mobilization and circulation of accumulated fats in the body;
2. fats must be transported and converted into energy in mitochondria (the “powerhouses” of cells).

Certain nutrients help the body convert fat deposits into energy. For example, methionine improves the transport and metabolism of fat. During a calorie-reduced diet, amino acid supplements (including glutamine and BCAA) help reduce food intake and provide muscle, liver, and immune system support, which is important for optimizing body composition.

Amino acids and muscle catabolism

Our body has the ability to break down muscle tissue to use as an energy source during strenuous exercise. It is part of a physiological process called gluconeogenesis, which means the production of glucose from non-carbohydrate sources.

The element of this reaction that is important for athletes is known as the alanine-glucose cycle. During the cycle, BCAAs are separated from muscle tissue, their elements are converted into the amino acid alanine, which is then transported to the liver and transformed into glucose.

If we consume extra BCAAs, the body does not need to break down muscle tissue to provide additional energy.

Scientists have found that consuming BCAA (up to 4 g) during and after exercise can lead to a significant reduction in muscle breakdown during exercise. Catabolism causes a decrease in muscle volume, can cause pain and even lead to injury.

Amino acids and muscle growth

Strength training stimulates both protein synthesis and breakdown in muscle fibers under stress. Hypertrophy ( muscle growth) occurs when protein synthesis prevails over its destruction. Normal hormonal levels (eg, insulin and growth hormone levels) during the post-exercise period stimulate anabolic processes in muscle fibers, inhibiting muscle protein degradation.

Eating foods that increase amino acid transport into muscles increases energy availability and anabolic hormone levels.

This leads to acceleration of anabolic processes and/or suppression of catabolic ones. As a result, a positive protein balance is created, muscles and strength indicators begin to grow.

To achieve good results in bodybuilding, an athlete must have a competent approach to nutrition and physical activity. Most modern athletes prefer sports nutrition, in particular taking amino acids. To choose the right amino acid supplements, you need to know what they are intended for and how to use them.

There are three types of amino acids: nonessential, conditionally essential and essential. Essential amino acids are not produced by the body on its own, so an athlete must add them to his diet.

Aminocarboxylic acids are one of the elements of protein. Their presence is of great importance for the normal functioning of the body, since they are necessary for the production of certain hormones, enzymes and antibodies.

In order for the body to properly replenish energy after training, as well as build muscle, it requires amino acids. Therefore, they are of considerable importance in the nutrition of a bodybuilder.

Amino acid is the main element in the construction of all proteins in animal and plant organisms.

The importance of amino acids in bodybuilding

Since amino acids are involved in all body processes associated with physical activity (restoration and activation of muscle tissue growth, suppression of catabolic processes), it is difficult to overestimate their importance for modern athletes. The fact is that even moderate intensity physical activity leads to a significant consumption of free amino acids (up to 80%). And timely replenishment of the deficiency helps to build muscle mass and increase the effectiveness of training.
BCAAs (branched chain aminocarboxylic acids - valine, isoleucine and leucine) are of particular importance for bodybuilders, since almost 35% of all muscles consist of them. In addition, BCAAs have powerful anti-catabolic properties and other beneficial functions, and therefore many sports nutrition manufacturers make nutritional supplements based on them.

BCAA is three essential amino acids: leucine, isoleucine and valine, the starting material for the construction and regeneration of body cells.

Types of amino acids

Amino acid complexes differ in composition, amino acid ratio and degree of hydrolysis. Amino acids in free form, usually isolated, we have already mentioned, are glutamine, arginine, glycine, etc., but complexes also occur. Hydrolysates are broken down proteins that contain short amino acid chains that can be quickly absorbed. Di- and tripeptide forms are essentially also hydrolysates, only the chains of amino acids are shorter, and consist of 2 and 3 amino acids, respectively, and are absorbed very quickly. BCAA is a complex of three amino acids - leucine, isoleucine and valine, which are most in demand in muscles and are absorbed very quickly.

Amino acids are available in the form of powder, tablets, solutions, capsules, but all these forms are equivalent in effectiveness. There are also injectable forms of amino acids that are administered intravenously. It is not recommended to use amino acids by injection, as this does not have any advantages over oral administration, but there is a high risk of complications and adverse reactions.

One of the most common forms of amino acid release is tablets and capsules.

Classification of amino acids

There is the following classification of aminocarboxylic acids:

1. Replaceable. These amino acid compounds can be synthesized independently, especially after taking enzymes, minerals and vitamins. Non-essential amino acids include: glutamine, arginine, taurine, asparagine, glycine, carnitine and others.
2. Partially replaceable (or conditionally irreplaceable). Synthesized in the body in limited quantities, these include tyrosine, alanine, histidine and cysteine.
3. Irreplaceable. They are not produced by the body and come only from food and sports supplements, and therefore their deficiency is often observed.

A person receives this type of acids (EAA) only from food. Their deficiency in the body leads to deterioration of health, metabolic disorders, and decreased immunity.

At the same time, the need for EAA can be met only with the help of an abundant and balanced diet, which is practically impossible.
This is why many bodybuilders choose to obtain essential amino acids through regular supplementation. To stimulate protein synthesis and muscle growth, it is recommended to take such drugs both before and after training.

Valine, methionine, tryptophan are part of the drugs that contain essential amino acids.

List of essential amino acids

It includes several EAAs:

1. Valin. Takes part in the formation of glycogen and stimulates energy production during a low-calorie diet.
2. Isoleucine. Breaks down cholesterol and is necessary for the formation of hemoglobin and glycogen, as well as the metabolism of carbohydrates.
3. Leucine. Reduces blood sugar levels in diabetes, fills the body with energy, takes part in the metabolism of carbohydrates and activates the breakdown of cholesterol.
4. Lysine. When metabolized in combination with methionine and vitamin C, it forms carnitine, which improves the body's resistance to stress and fatigue. It also stimulates mental activity, supports high performance of the immune system, has a positive effect on calcium absorption and the restoration of connective and bone tissues.
5. Methionine. It is a powerful antioxidant, activates the process of regeneration of kidney and liver tissue, has a lipotropic effect, takes part in the formation of creatine, cysteine, adrenaline and choline.
6. Threonine. Necessary for the formation of elastin and collagen, tissue growth, isoleucine biosynthesis and activation of the immune system. Promotes the process of energy exchange in muscle cells.
7. Tryptophan. A kind of antidepressant. In combination with vitamin B6 and biotin, it helps normalize sleep. It also takes part in the formation of serotonin and nicotinic acid, and stimulates an increase in the level of growth hormone in the blood.
8. Phenylalanine (CNS stimulant). Required for the production of collagen and neurotransmitters, participates in the formation of triiodothyronine, thyroxine, dopamine, norepinephrine, adrenaline, melanin, insulin. It has a beneficial effect on the functioning of the circulatory system, helps reduce appetite and improve mood, attention, memory and performance.

Since essential amines cannot be synthesized in the body, they are all needed by the body. However, the most important for athletes are the branched chain amines, also known as BCAA. This group includes three substances: isoleucine, valine, leucine.

The name of these substances is related to their molecular structure, which contains an additional carbohydrate chain. These are unique amines because they are metabolized in muscle tissue, while other amino acid compounds are processed in the liver. Now it is quite clear why BCAAs are often called muscle amines.
Among the amines of the BCAA group, leucine has the greatest anabolic properties. Today, BCAA can be purchased as a separate supplement, and these substances are also included in a large number of other supplements, for example, mass gainers, pre-workout complexes, etc.

BCAAs

BCAAs have a wide range of positive effects, which we will now discuss.

The use of these amino acids stimulates the formation of new muscle tissue, accelerates recovery and slows down the process of destruction of existing muscle tissue, normalizes fat metabolism processes, accelerates fat burning and improves metabolism.

• Anti-catabolic effect

Amines of the BCAA group can effectively protect muscles from destruction. This property of substances is actively used by bodybuilders during cutting, when they have to be on a low-carbohydrate diet program.

During training, the body's glycogen reserves are consumed quite quickly and protein compounds that make up muscle tissue begin to be used to obtain energy.
Since during drying the amount of carbohydrates is limited, the energy reserves in the body are small. This can lead to serious weight loss. However, we note that the less fat mass in your body, the higher the likelihood of losing muscle tissue. If you use BCAAs before a cardio session, this can be avoided.

• Increases the effectiveness of training

Many novice athletes are interested in whether BCAA can increase the effectiveness of training. To answer this question, here are the results of one study. The experiment participants were divided into two groups. Representatives of the first took a placebo, and the second used BCAAs. The training process was the same in each group.
As a result, scientists stated that when consuming amines, the rate of secretion of cortisol and a special enzyme that can destroy muscle tissue, creatine kinase, decreased. At the same time, an increase in the concentration of the male hormone was recorded. It should also be said that subjects with large fat mass consumed amines in larger quantities in order for the anabolic effect of the supplement to manifest itself.

• Stimulation of the production of anabolic hormonal substances

The group of anabolic hormones includes somatotropin, insulin and testosterone. All of them are able to resist the destructive effects of cortisol on the body. Numerous studies have shown that BCAA can speed up the production of all these substances.
This fact also explains the strong anti-catabolic properties of amines of the BCAA group. For example, leucine has the ability to enhance the work of insulin, which leads to accelerated production of protein compounds in muscle tissue. There are also research results that indicate the positive effects of leucine in relation to the processes of reduction of adipose tissue. We also note that the effectiveness of supplements with amines from the BCAA group can be enhanced with the help of vitamin B1.

Glutamine

Glutamine is a conditionally essential amino acid that is part of protein and is necessary for effective muscle growth and support of the immune system. Glutamine is very common in nature and is a conditionally essential amino acid for humans. Glutamine circulates in fairly large quantities in the blood and accumulates in the muscles. Glutamine is the most abundant amino acid in the body, and muscles consist of 60% of it, this once again emphasizes its importance in bodybuilding.

Glutamine is required for efficient and productive growth of muscle tissue. This amino acid is found in abundance in muscle cells and circulates in the blood.

Effects of Glutamine

• Participates in the synthesis of muscle proteins.
• It is a source of energy, along with glucose.
• It has an anti-catabolic effect (suppresses the secretion of cortisol).
• Causes an increase in the level of growth hormone (when consuming 5 g daily, the level of GH increases 4 times).
• Strengthens the immune system.
• Accelerates recovery after training and 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 bed on an empty stomach. After training, glutamine quickly replenishes the depleted pool, suppresses catabolism and triggers muscle growth. It is recommended to take glutamine before bed because growth hormone is produced at night, and glutamine can enhance this process. On rest days, take glutamine at lunch and before bed on an empty stomach.

Combination of glutamine with sports nutrition

Glutamine combines well with many sports supplements, and the effects mutually enhance. The most optimal combination: glutamine + creatine, protein. This bundle can include pre-workout complexes, anabolic complexes (testosterone boosters) and other supplements. Do not mix glutamine and protein together as this will reduce the rate of absorption of the former, but take them at least 30 minutes apart. Creatine and glutamine can be mixed and taken at the same time.

Side effects

Glutamine is a naturally occurring amino acid that is constantly supplied through food. Supplemental glutamine intake is not harmful to health and generally does not cause any side effects.

Other amino acids common in bodybuilding

• Arginine - improved muscle nutrition, nutrient transport, pumping.
• L-carnitine is one of the best fat burners that is absolutely safe for health.
• Beta Alanine - Muscle Antioxidant and Regenerator
• Citrulline is a powerful energy restorer after training, prevents overtraining, and improves muscle nutrition.

Amino acids from the pharmacy

Modern medicine attaches great importance to drugs based on amino acids. All biochemical systems of the body consist of these compounds, and this necessitates the need for their production (you can purchase most amino acids at the pharmacy).

The main purpose of amino acids is the synthesis of enzymes, which are natural accelerators of all chemical reactions in the body. The better and more efficiently the processes of protein synthesis occur, the more energy a person releases.

It is estimated that the action of amino acids in the bodies of athletes provides about 10% of their total energy. If the muscles have exhausted their energy reserves during training, then in order to restore physical performance and progress, it is necessary to consume a significant amount of amino acids.
Some of the amino acids can influence the production of growth hormones, which makes them useful for athletes involved in strength sports. This fact was proven during the experiment: after taking L-arginine and L-ornithine, the subjects experienced a short-term but quite significant natural increase in growth hormone levels.
A strength program was written for twenty-two participants in the experiment, which lasted five weeks. One group had a certain amount of L-arginine added to their diet, while the other group took a placebo (a substance with weak chemical and anabolic activity). After completing the course of training, strength and muscle gains of all trainees were measured. The results showed that athletes who took amino acids had significantly greater gains.

Phenylalanine

One of the most valuable amino acids for the body is phenylalanine. It has an important effect on the body. One of its functions is to protect endorphins. These cells control pain in the body, and the presence of D- and L-phenylalanine helps relieve acute pain in the long term. This amino acid is produced naturally in the body and is a thousand times more potent than morphine. Taking a small amount of phenylalanine has a good pain-relieving effect.

Glycine

An equally valuable amino acid from the pharmacy is Glycine - an amino acid that does not have optical isomers, which is part of many proteins and various biological compounds. It is recommended to be used for diseases of the central nervous system, prolonged stress, insomnia, increased excitability, heavy physical exertion, and ischemic stroke. It is recommended to consume 0.3 g per day for a month. If necessary, the course can be repeated.

Action of glycine

• Your mood improves.
• Aggression decreases.
• Sleep is normalized.
• Mental performance increases.
• The nervous system receives additional protection from the effects of alcohol and other harmful substances.

Glycine can be found in any pharmacy, the average price is 50 rubles. per package. Many people take glycine to stimulate brain activity; this pharmaceutical amino acid is very popular among athletes.

Methionine

Methionine is an essential amino acid that is part of proteins; it also:

• lowers blood cholesterol levels
• used as an antidepressant
• improves liver function

Methionine is found in large quantities in meat (beef and chicken), and also in cottage cheese, eggs, wheat, rice, oatmeal, pearl barley, buckwheat, and pasta. Not much of it is found in bananas, soybeans, and beans. It is recommended to take it 0.5g three times a day. This pharmaceutical amino acid is usually prescribed for liver diseases or protein deficiency. Use is contraindicated if you have severe sensitivity to methionine. Cost in pharmacies – 100 rubles. per pack.

Glutamine

60% of the amino acids inside muscles are glutamine, it performs many different functions in the body, so taking it in the form of a supplement definitely won’t hurt.

Glutamine is an essential amino acid that you can purchase at the pharmacy; it is part of proteins and is necessary for proper muscle growth and maintaining immunity. The cost of glutamine is much higher than glycine, but it may be cheaper to buy it at a pharmacy than to buy it at a sports nutrition store. It is recommended to take glutamine 5 g 2 times a day.
Action of glutamine

• Is a source of energy.
• It is anti-catabolic protection.
• Helps strengthen the immune system.
• Improves the quality of restoration processes.
• Stimulates muscle growth.

Amino acids are elements found in food proteins. They enter the human body through regular food (meat, cottage cheese, eggs, etc.). When protein enters the digestive tract, under the influence of various enzymes it begins to break down and turn into amino acids. These beneficial substances penetrate the blood and nourish muscles, tissues and all organs in general.

Amino acids in sports nutrition are natural supplements that can be taken without any restrictions. Essential amino acids are not produced in the body, so it is extremely important to obtain them from food or as a sports supplement.

Beneficial properties of amino acids

Amino acids sold as supplements in sports nutrition stores are absorbed much faster than those found in food. This is extremely important for athletes, as they need to recover quickly, increase muscle mass and constantly replenish their muscles with useful substances. All these processes are provided by amino acids.

It is much more convenient to take a portion of ready-made amino acids before training than to eat a large amount of meat, cottage cheese, etc. Essential amino acids with branched side chains, sold in sports nutrition stores under the name BCAA, have gained great popularity.

BCAAs are 3 main amino acids (valine, isoleucine and leucine). They are very useful not only for athletes who want to avoid catabolic processes and maintain their muscles even during low-calorie diets. BCAAs will help you recover from injuries, flu and inflammatory diseases.

Side effects of amino acids

Taking amino acids in the form of a sports supplement is the same as eating meat, egg whites, etc., only much healthier. Therefore, the side effects of amino acids are fiction; they do not exist in nature.

Amino acid complexes for professional athletes are obtained from whey protein, i.e. made from natural protein extracted from cow's milk. But it is worth knowing that an amino acid such as glycine has a calming effect on a person; it reduces feelings of fear, anxiety and reduces psycho-emotional stress. If an athlete is not against such influence, then he has nothing to fear.

Amino acid complexes bring only benefits to the human body, but not everyone can afford them, since their cost is quite high.

Many people are interested in what amino acids are needed for, which are now presented in a wide range in sports nutrition stores. These are very important substances for muscle growth, so they are required for recovery after training.

What are they needed for

Together with minerals and vitamins, amino acids are the main substances on which overall well-being depends. What amino acids are needed for is of interest to many, especially novice athletes. They are involved in the process of growth, muscle recovery and human development. In addition to their restorative and construction functions, these substances play a very important role in the formation of sleep, mood, attention, and sexual desire, since they are simply indispensable for normal brain function.

Amino acids are essential for:

• acceleration of anabolism processes;
• increasing the effectiveness of training;
• faster recovery;
• reducing pain after training;
• nutrition enrichment;
• decreased appetite;

That is why, answering the question: “What are amino acids for?” - we can say with confidence that these are simply irreplaceable substances for gaining muscle mass, burning fat and losing weight.

The main advantages of amino acids

It is important to know not only what amino acids are needed for, but also what advantages these substances have. Among the main advantages are the following:

• fat deposits are burned, and muscle relief continues to grow;
• increase endurance and training productivity;
• have a minimum of calories.

The big advantage is that they can be combined with other sports supplements. In addition, they are used when following protein diets, as they help give relief to muscles, as well as get rid of internal, subcutaneous fat. Amino acids can be taken continuously, without interruption.

What could be the disadvantages?

To determine why a person needs amino acids, it is imperative to know what these substances have pros and cons. Among the main disadvantages is the high cost, so many athletes prefer to replace them with proteins.

In addition, if they are used excessively, there can be quite negative consequences, among which it is necessary to highlight such body reactions as:

• excessive kidney overload;
• activation of oxidative processes;
• disturbance of nitrogen balance;
• allergy;
• weight gain instead of weight loss.

In addition, among the disadvantages, it is necessary to highlight the fact that amino acids must be correctly combined with other additives. Violating the correct combination will not cause any particular harm to the patient, but the absorption of substances may worsen.

Types of amino acids

It is important to understand exactly why amino acids are needed and what types of these substances are used in sports nutrition. In particular, hydrolysates and free amino acids are used. Hydrolyzate is a protein that has been broken down into free amino acids. It is characterized by almost instant digestibility, while it requires very little time to digest, which ensures rapid delivery to the muscles.

Free amino acids are characterized by an almost instantaneous rate of entry into the body. There are special complexes and isolated substances. They guarantee a good result. Amino acids are also divided into replaceable and essential.

Essential amino acids are best for promoting muscle growth. They are not produced independently in the body, which is why they require additional intake from food.

Replaceable

Every athlete must understand whether it is necessary to drink amino acids during training and why they are needed in general. Unlike essential amino acids, non-essential types can be independently produced by the body only when there is a need for them. Their lack of intake along with food can be quite dangerous. Among the most popular non-essential amino acids are:

• glutamine;
• arginine;
• carnitine;
• cysteine;
• taurine

Glutamine is considered simply an essential amino acid that is present in the body in large quantities. It plays a very important role in brain function, helping to concentrate memory and attention. This substance is widely used for muscle growth. Glutamine is a very light source of energy that is very easy to break down. Glutamine is essential when switching to a low-carb diet, as it helps protect and preserve muscle protein.

Why amino acids are needed in sports worries many bodybuilders, since they need to build muscle mass very quickly and easily without compromising their health. Glutamine supplementation helps improve the functioning of the body, which contributes to greater effectiveness of your workouts. In addition, it helps reduce the incidence of infection in athletes. Before using this substance, you should definitely consult your doctor. In case of overdose, certain problems with the kidneys and liver may occur.

The amino acid arginine helps retain nitrogen in the body, which is considered a very important element in the structure of muscle mass. It is for this reason that it is added to many sports supplements. In addition, it helps strengthen the immune system, promotes liver health, and lowers cholesterol levels. It also prevents the accumulation of fat and helps break it down for additional energy.

The amino acid cysteine ​​is simply irreplaceable, as it helps normalize the condition of the skin and plays an important role in cleansing the body due to its antioxidant qualities. This substance is actively involved in the production of collagen, which helps give the skin additional elasticity and firmness. Cysteine ​​is used in the body to produce certain substances that help protect the liver and brain from damage from medications, alcohol, and other harmful substances.

This substance helps protect the mucous membrane of the stomach and intestines from damage, and also improves the absorption of substances beneficial to bodybuilders. An overdose of cysteine ​​is possible only in patients with diabetes.

Taurine is one of the most abundant amino acids in the body. It is produced in muscle tissue and the nervous system, including the heart muscle. This substance does not belong to the building materials of muscles, but is involved in regulating the heartbeat, as well as maintaining the normal state of the brain. As a dietary supplement, taurine can be very beneficial for people suffering from heart failure and viral hepatitis.

Irreplaceable

Many novice athletes are interested in whether amino acids are needed and what essential types of these substances exist. Every bodybuilder should know about them. Essential amino acids must be contained in the food consumed. Without them, there will be no muscle growth and human health. Among the fixed assets are the following:

• histidine;
• lysine;
• phenylalanine;
• methionine;
• BCAAs.

Histidine is required to promote growth and repair of damaged tissue. This substance plays a very important role in maintaining the normal state of nerve cells, which form the protection of damaged nerves.

It is one of the main components of blood cells involved in maintaining immunity. In addition, it helps remove harmful substances from the body. It is worth noting that if you have a complete protein diet, you should not additionally take this product in the form of a biological supplement. An excess of histidine can lead to a stressful state, as well as an exacerbation of mental disorders.

Lysine is one of the most important amino acids, as it is important in ensuring full growth and development. It helps absorb calcium much better and faster, without which normal growth of muscles and bones is simply impossible. This amino acid is involved in the restoration of damaged tissues and ensures the normal functioning of blood vessels. All athletes should know why amino acids are needed in sports. Lysine helps provide additional muscle growth, and also copes well with fatigue and excessive overtraining of muscles. Overdose can lead to increased cholesterol levels, gallstones and diarrhea.

The amino acid phenylalanine can cause certain side effects if it is taken into the body excessively. In addition, it is worth noting that toxic substances can lead to human death. However, in moderate dosages, it helps to normalize the nervous system, improve memory, increase adrenaline levels and mood. Phenylalanine allows muscles to relax and contract as much as possible. It is not recommended to use it as a dietary supplement during pregnancy or if you have diabetes.

What BCAA amino acids are needed for is of interest to many athletes. This compound is highly prized among bodybuilders as it is considered the foundation for promoting muscle growth as well as muscle maintenance and repair. Like all other essential amino acids, the BCAA compound must be included in food. The peculiarity lies in the combined action of 3 main components at once.

What are BCAA amino acids used for? They play a very important role in muscle growth, fighting fatigue, and also prevent the breakdown of muscle tissue during and after intense training. In addition, they help restore energy balance after long workouts.

Substances required for muscle growth

It is important to know not only why men need amino acids in sports, but also which of them are used for muscle growth. The most popular compound is considered to be BCAA, which consists of valine, leucitine, isoleucine. It is aimed at restoring and maintaining muscle tone.

Leucine is the main source of energy, which makes it possible to significantly prolong the training process, helps restore bones, muscles and skin, so it is often prescribed to patients in the postoperative period. This substance is simply necessary for normal muscle building and development, and also prevents the destruction of proteins.

Isoleucine is involved in all processes occurring in the body, protects muscles from damage during training, provides additional energy, and also increases the mental and physical endurance of the body. Its decrease leads to a decrease in muscle mass, a decrease in fatigue levels, and blood sugar.

The amino acid valine is involved in tissue growth. It is often taken after an intense workout as it helps repair muscle tissue. In addition, it increases activity, endurance and improves coordination. The maximum possible result can be achieved only by using 3 of these amino acids at once, which are available in a wide variety of forms.

Application for weight loss

Why do women need amino acids? This question worries a lot of girls. Not all of them affect the development of the muscular system. Many amino acids help reduce appetite and effectively fight fat deposits. These include:

• carnitine;
• lysine;
• phenylalanine;
• argenine

However, in order to achieve the best possible results, it is imperative to combine the use of amino acids with regular training and diet. Only an integrated approach will help make your figure more attractive and slender.

How to take it correctly

It is important to understand not only what amino acids are needed for during training, but also how to take them correctly so that you can achieve very good results. They may have such release forms as:

• pills;
• powders;
• capsules;
• solutions;
• injections.

It is worth noting that intravenous injections have absolutely no advantages over other forms of amino acids, but they can provoke various complications and side effects. Therefore, it is best not to use them or do so under the strict supervision of a doctor.

The time of administration largely depends on the purpose of this remedy. If it is used to gain muscle mass, then you need to take the amino acid before and after training, as well as in the morning strictly on an empty stomach. At this time, the body has maximum need for substances to build muscles. To lose weight you need to take them more often.

Dosages of taking amino acids can be very different. A single dose should be at least 5 g. In this case, the maximum result can be achieved with a single use of 10-20 g. When purchasing an amino acid complex, you must first study the instructions for use.

These substances can be combined with absolutely any sports nutrition, but it is not always possible to take them at the same time. The rate of absorption of amino acids deteriorates somewhat if you take them simultaneously:

• protein;
• gainer;
• meal replacements.

It is optimal to take them on an empty stomach no earlier than 15 minutes before eating. They have no side effects, since they are natural food ingredients.

What products contain

Having determined what amino acids are needed for a man and a woman, it is important to understand which foods contain them and how you can get the maximum benefit. Natural suppliers of these essential substances are:

• meat;
• fatty sea fish;
• peanut;
• eggs;
• dairy products;
• cereals;
• legumes

Many athletes use amino acids not only for accelerated muscle growth, but also for faster recovery of muscle tissue after intense training.

Amino acids are very important for the human body, as they help improve brain function, eliminate excessive stress, and reduce cholesterol levels. Their deficiency leads to exhaustion of the body, disruption of the skin, and deterioration of appetite.