Amino acids: varieties, effects, and regimens

Amino acids are special nutrients that underlie the protein cells of our body. Due to the fact that the muscles are mainly composed of protein, amino acids are important for athletes. They are synthesized by the body on their own, and also come from food or supplements.

Amino acids: varieties, effects, and regimens

Types of amino acids

There are 20 amino acids, of which 9 are irreplaceable , that is, they are not produced by the body on their own, so everyone who is actively training needs to get them from sports supplements and a complete diet.

Both single amino acids (for example, glutamine, glycine, etc.

) and their complexes are available for sale. The BCAA complex, which consists of essential amino acids, is especially popular. It includes 3 substances: leucine, valine and isoleucine. They are required by muscles in the first place and are quickly absorbed.

Effects

Amino acids are extremely important for the regeneration of muscle fibers after exercise, muscle preservation during weight loss and drying, as well as intensive weight growth.

Of key importance in professional sports and bodybuilding is BCAA. They make up a third of muscle tissue, and therefore are available separately and are in demand.

Even training of medium and low intensity will lead to the loss of most of the amino acids in the muscles. To save strength and get better results, you should make up for the shortcoming due to additives.

How amino acids act on the body:

  1. Source of energy.

    An additional intake of amino acids will give strength and help complete an intense workout. They will give a more powerful burst of energy than carbohydrate supplements and protein bars.

  2. Acceleration of protein production. The intake of amino acids triggers the synthesis of insulin, accelerating muscle growth. The amino acids entering the body are used as building blocks for new muscle fibers.

  3. Suspension of muscle destruction. During weight loss, working on the relief, or immediately after training, a process known as catabolism begins. The destruction of protein cells is inhibited due to the active intake of amino acids.
  4. Decrease in fat stores. The intake of amino acids has proven to accelerate weight loss due to the launch of metabolism.

Reception time

Amino acid intake regimens when working on weight and during weight loss have some features.

For muscle growth, you should take the supplement only before and after exercise. Morning reception is also allowed, since at this time the absorption rate of amino acids is maximum. For additional support of an organism it is also worth drinking protein.

When losing weight, you need to take supplements more often.

Divide the daily dose by 4-5 times: in the morning, between meals, as well as before and after training. So you can stop the destruction of muscles, suppress cravings for sweets and preserve muscle tissue.

It is best to take the supplement in cycles of 1.5-2 months.After this, take a break for a few weeks.

So the body does not have time to get used to the supplement, and its effectiveness will be maximum.

Dosage

The dosage of amino acids varies greatly depending on the purpose of the intake. A single dose should be at least 5 g. In some cases, it can be increased 2-4 times.

When buying supplements, pay attention to their dosage.

Very often, manufacturers reduce the dosage of capsules in order to increase consumption and increase the cost of the drug.

Compatibility

Amino acids are perfectly combined with any kinds of sports nutrition. But not in all cases they can be taken with other supplements at the same time.

Do not drink amino acids with protein shakes and gainers. This will significantly reduce the rate of assimilation, and make their use meaningless.

Possible side effects

Amino acids are natural substances that are produced by the body, so they are well absorbed and do not provoke the occurrence of side effects.

The only unpleasant phenomenon that those who take amino acid complexes for the first time may encounter is stomach pain and indigestion. Most often this is due to impaired liver function. To "accustom" the body to the supplement, discard it for the entire recovery period (1-2 days). Then start taking half the daily dose, and after a week you can switch to the usual amino acid intake.

If in doubt, consult a trainer or doctor.

Quality control of amino acids

How to check purchased additives for quality:

  1. Powdered amino acids should be completely dissolved in water. In the case of BCAA, a slight precipitate is allowed.
  2. BCAAs have a slightly bitter aftertaste.
  3. The appearance of the additive is fully consistent with the one stated on the label.

  4. The packaging is tightly sealed and has an expiration date.

Amino acids - an additive that has a versatile effect. A competent reception in combination with sports and proper nutrition will give quick and noticeable results.

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