Amino acids in bodybuilding

Amino acids in bodybuilding

For its correct development and full existence, the body needs a sufficient amount of nutrients. Protein plays a huge role in the formation of muscles, bones and other organs and systems. Protein is made up of amino acids that are synthesized by the body and obtained from food. The quality of life, as well as health, depends on these beneficial elements. Even in childhood, with a lack of nutrients, the growth and development of the child slows down. Why is this happening, you ask? It’s just that each organism has individual characteristics. The diet and the degree of physical activity are of great importance. Amino acids are synthesized on their own, but under serious stress they are not enough for the full existence and development of the whole organism. Please note that with a return, the body’s work slows down, as do the processes in it, and by a certain age the level of nutrients decreases. People involved in professional or amateur sports know how important it is to control the intake of certain substances in sufficient quantities. Amino acids in sports are the key to success and high-quality muscle mass. Even with serious training, it is impossible to achieve muscle gain if the beneficial elements are absent in the right amount. Most often, athletes and people leading an active lifestyle or experiencing heavy physical exertion, replenish their needs for substances using an amino acid complex. Sports supplements will become indispensable helpers, especially if there are dietary restrictions. In bodybuilding, the use of amino acid supplementation is essential as athletes strive to build as much muscle as possible and maintain it without pulling back. According to the reviews of numerous bodybuilders, it is clear that it is possible to gain the required amount of muscle without the use of pharmacological preparations, only by taking amino acids.

Types of amino acids

When choosing a sports supplement, it is very difficult for beginners to understand all the terms. For this reason, it is important to study all the properties and actions of certain components. There are nonessential and essential amino acids that differ in composition, properties and use. It is worth paying attention not only to the composition of the supplements, but also to correctly combine them with food products that are included in the diet. The most important are the 8 essential amino acids:

  • Leucine – suppresses the female hormone estrone, increases the flow of energy to the muscles.
  • Phenylalanine – stabilizes protein structures.
  • l lysine – improves blood circulation, prevents thrombosis, accelerates the flow of substances to organs.
  • Valine – increases the level of serotonin and nitrogen in the blood. Promotes the growth and development of the muscular system.
  • Tryptophan – normalizes emotional state and sleep.
  • Isoleucine – saturates the body with energy and strength.
  • Methionine – prevents depression, lowers the level of bad cholesterol in the blood.
  • Threonine – speeds up metabolism, increases the production of elastin and collagen, prevents the breakdown of muscle tissue.

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If one approaches the study of protein compounds, one should pay attention to the second group of conditionally nonessential amino acids. This category of substances includes:

  • Arginine for growth – increases the rate of growth hormone production, provides nitrogen metabolism.
  • Histidine – restores tissue after heavy loads and injuries.

With a lack of amino acids, there are less nonessential substances that are synthesized by the body:

  • Alanine – normalizes blood sugar.
  • Asparagine – relieves fatigue, allows you to stay awake for a long time, despite the maximum load.
  • Glutamine – activates the brain, makes it possible to go without sleep for a long time.
  • Cystine – prevents inflammatory formations, promotes rapid wound healing.
  • Glycine – saturates cells with oxygen, participates in immune processes.
  • Citruline – introduces ammonia from the body, promotes long-term endurance.
  • Ornithine – increases the level of growth hormone in the blood.
  • Proline – strengthens bones and joints, makes ligaments elastic, protects the heart.
  • Serine – promotes the accumulation of glycogen in the blood, strengthens the immune system.
  • Taurine – affects the amount of radicals in the blood.

The effect of amino acids in sports nutrition

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The use of amino acids is an indisputable fact and this has been proven not only by many years of research, but also by the experience of professional athletes. There is still a debate about taking supplements or replenishing your diet with familiar foods. For ordinary people leading an inactive lifestyle, there are enough amino acids that are produced by the body and their products are supplied. But this applies to absolutely healthy women and men. If any disorders occur in the body or a person constantly experiences physical and psychological stress, there will be insufficient useful elements. For many people who limit themselves in food, it is very difficult to correctly formulate their diet, which will satisfy the needs of the body and at the same time not affect the purpose of such nutrition. If you periodically take amino acids, sports nutrition will become an integral part of life. Before use, you need to consult with a specialist and pass the necessary tests, if necessary, in order to understand how to choose and take supplements. A huge role in the choice is played not by the price, but by the composition of the additional food. Amino acids contain carboxyl and amine groups that are very important for the whole organism, regardless of what lifestyle a person leads.

Sources of amino acids

Each person has a choice to use sports supplements or independently control the flow of certain substances into the blood. Of course, it is difficult to do it yourself, since the diet is constantly changing, as are the loads. If the athlete does not wish to use complex supplements with maximum inclusion of substances, isolated amino acids can be selected. This will be the most profitable option for those who want to keep in shape and monitor their health at a minimum cost. This type of amino acid has a minimal composition. Supplements contain one or more ingredients. Everyone can study the list of basic food products that are rich not only in vitamins, but also have an amino acid complex of components:

  • Dairy products (cheese, cottage cheese, yogurt);
  • White meat (turkey, chicken, beef);
  • Eggs;
  • Fish (cod, herring, perch);
  • Seafood (squid, shrimp, crab);
  • Cereals (buckwheat, rice, oatmeal);
  • Legumes (soybeans, peas, beans);
  • Nuts.

Essential amino acids in foods are contained in different quantities, analyze the information in order to properly compose a diet. An overabundance of any elements, as well as their lack, can adversely affect the functioning of the body.

Advantages and disadvantages of amino acids

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The purchase of a sports food is an important moment in the life of beginners, they are trying to buy a lot and usefully. To choose the optimally balanced and working amino acid complexes, you need to know the general market rules and take into account the recommendations of specialists. Before using any mixtures, you need to take into account their main effect and, of course, possible side effects. Today we analyze the beneficial effects of amino acids:

  • Strengthening immunity;
  • Protection of the heart and blood vessels;
  • Metabolic acceleration;
  • Fast burning of fat accumulations;
  • Action on the formation of protein compounds, muscle growth;
  • Saturation of the body with forces, energy;
  • Endurance with prolonged intense loads;
  • Prevent catabolism;
  • Strengthening the action of other means;
  • Increased oxygen flow to tissues;
  • Normalization of mood, prevention of depressive disorders.

The body needs free amino acids more than others, which include essential substances. Therefore, you should choose sports nutrition with their predominance in order to get a quality result.

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