Amino acids for athletes: why are they needed?

Amino acids for athletes: why are they needed?

1. Foundation of muscle construction: proteins and amino acids

The muscles, like other tissues of the human body, are built of proteins. Squirrels, in turn, consist of amino acids interconnected by peptide bonds. In fact, amino acids are building blocks from which muscle tissue is formed. For athletes striving to increase muscle mass and improve sports indicators, adequate amino acid consumption is of paramount importance.

Amino acids perform not only the construction function. They participate in many metabolic processes, regulate the hormonal balance, support the immune system and provide energy. During intensive training, the need for amino acids increases significantly, so athletes need to pay special attention to their diet and, if necessary, resort to additional administration of amino acid additives.

2. Classification of amino acids: replaceable, indispensable and conditionally replaceable

Amino acids are classified into three main groups: replaceable, irreplaceable and conditionally replaced.

• Replaced amino acids – These are those that the body is able to synthesize independently from other substances. These include: Alanin, Arginine, Asparagin, Asparaginic acid, cysteine, glutamic acid, glutamine, glycine, Prain, Serin, Tyrosin. Despite the fact that the body is able to produce them, their consumption with food is also important, especially with increased physical exertion.

• Ezino acids – These are those that the body cannot synthesize independently, and they should come exclusively with food or in the form of additives. These include: histidine, isolacin, leicin, lysine, methionine, phenylalanine, Treononin, Triptofan, Valin. The deficiency of at least one indispensable amino acid can adversely affect muscle growth, restoration and general health.

• Conditionally replaced amino acids – These are those that the body can synthesize, but in certain conditions, such as illness, stress or intensive training, their production can be insufficient, and they should come from the outside. These include: Arginine, cysteine, glutamine, tyrosine, Prain.

Understanding this classification allows athletes to more consciously approach the planning of their nutrition and the choice of amino acid additives.

3. Essential amino acids (EAA): critical for athletes

Essential amino acids (Essential Amino Acids, EAA) play a key role in growth and restoration of muscle tissue, as well as maintaining the overall health of athletes. The disadvantage of any of these amino acids can significantly slow down progress and increase the risk of overtraining. Consider each of them in more detail:

• Laycin: The most important amino acid for activating MTOR (Mammalian Target of Rapamycin), a key protein that regulates the synthesis of protein in the muscles. Leucine is a powerful stimulant of muscle growth and helps prevent the decay of muscle tissue (catabolism). He also plays a role in regulating blood sugar.

• Isoleycin: Participates in muscle metabolism, helps regulate the level of energy and is necessary for the formation of hemoglobin. Isolecin has an anti -atabolic effect and promotes recovery after training.

• Walin: It is also important for muscle metabolism and coordination of movements. Valin helps maintain nitrogen in the body, which is necessary for the growth and restoration of tissues. He also plays a role in the regulation of the immune system.

• Lysine: Participates in the synthesis of collagen necessary for the health of bones, cartilage and skin. The lysine also plays an important role in mastering calcium and maintaining the immune system. It can help reduce the level of cortisol, stress hormone.

• Methionine: It is necessary for the synthesis of creatine, an important source of energy for muscles. Metionon is also an antioxidant and is involved in the detoxification of the body.

• Phenylalanine: It is the precursor of Tyrosin, who, in turn, is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine. Phenylalanine can improve mood, concentration and memory.

• Treononin: It is important for the immune function and synthesis of collagen and elastin. Treononin also participates in the metabolism of fats and supports the health of the nervous system.

• Triptofan: It is the predecessor of serotonin, neurotransmitter, which regulates mood, sleep and appetite. Triptophanes can help improve sleep quality and reduce stress.

• Hostidin: Participates in the formation of histamine, an important component of the immune system. Histidine can also help reduce blood pressure and improve cognitive functions.

Reception of additives containing all essential amino acids (EAA) can be especially useful for athletes who adhere to a vegetarian or vegan diet, or have difficulty obtaining a sufficient amount of protein from food.

4. Amino acids with an extensive chain (BCAA): Leucin, isolacin and valin

Amino acids with an extensive chain (Branched-Chain Amino Acids, BCAA) is a subgroup of essential amino acids, including leicin, isolacin and valine. They are distinguished among other amino acids by the fact that they are metabolized directly in the muscles, and not in the liver. This makes them especially valuable for athletes, as they can be quickly used to obtain energy and restore muscle tissue.

• Protein synthesis stimulation: BCAA, especially leucine, stimulates MTOR, a key regulator of muscle growth.

• Reducing the decay of muscle tissue: BCAA helps prevent muscle catabolism, especially during intense training and diets with calorie restrictions.

• Acceleration of recovery: BCAA contribute to faster recovery after training, reducing muscle pain and inflammation.

• Improvement of endurance: BCAA can help improve endurance during training, reducing fatigue and maintaining blood glucose.

• Reducing the level of cortisol: BCAA can reduce the level of cortisol, stress hormone, which can negatively affect muscle growth and recovery.

The BCAA ratio in addition is usually 2: 1: 1 (leicin: isolacin: valin). However, some studies show that a higher leicin content can be more effective for stimulating protein synthesis.

5. Other important amino acids for athletes

In addition to EAA and BCAA, there are other amino acids that play an important role in maintaining health and improving sports indicators.

• Glutamine: The most common amino acid in the blood and muscles. Glutamine plays an important role in the immune system, maintaining intestinal health and muscle restoration. During intensive training, the level of glutamine in the body may decrease, which leads to a weakening of immunity and a deceleration of recovery. Reception of glutamine additives can help support the immune function, reduce muscle pain and accelerate recovery after training.

• Arginine: It is the predecessor of nitrogen oxide (No), which expands blood vessels, improving blood flow and the delivery of oxygen and nutrients to the muscles. Arginine also participates in the synthesis of creatine and plays an important role in the immune system. Reception of Arginine additives can help improve endurance, increase muscle mass and reduce blood pressure.

• Taurin: It is not a construction block of protein, but plays an important role in the regulation of the level of hydration, stabilization of cell membranes and antioxidant protection. Taurin can help improve endurance, reduce muscle pain and protect the muscles from damage.

• Creatine: Although formally creatine is not amino acid, it is synthesized from amino acids (arginine, glycine and methionine) and plays an important role in energy metabolism in the muscles. Creatine helps to increase strength, power and endurance during training.

6. Sources of amino acids: food and additives

Amino acids can be obtained from various sources, including food and additives.

• Food: The best sources of amino acids are products rich in protein, such as meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds. A variety of nutrition, including a sufficient amount of these products, can provide the body with all the necessary amino acids.

• Amino acid additives: Amino acid additives can be useful for athletes who experience an increased need for amino acids, for example, during intense training or diets with a limitation of calories. There are many different types of amino acid additives, including BCAA, EAA, glutamine, Arginine and others. Additives can be in the form of powders, capsules or tablets.

When choosing amino acid additives, it is important to pay attention to the quality of the product and the reputation of the manufacturer. It is also recommended to consult a doctor or sports nutritionist to determine the optimal dosage and reception mode.

7. The time of taking amino acid additives

The time of taking amino acid additives can affect their effectiveness.

• Before training: Reception of BCAA or EAA before training can help improve endurance, reduce muscle decay and accelerate recovery.

• During training: Reception of BCAA during training can help maintain energy level and reduce fatigue.

• After training: After training, the BCAA or EAA reception can help stimulate protein synthesis and accelerate muscle recovery.

• Before going to bed: The intake of glutamine before going to bed can help support the immune system and accelerate the recovery.

8. Possible side effects and contraindications

Amino acid additives are usually safe for most people, but in some cases they can cause side effects.

• Disorder of the gastrointestinal tract: Some people may experience a stomach disorder, nausea or diarrhea when taking high doses of amino acids.

• Interaction with drugs: Amino acids can interact with some drugs, so before taking additives you need to consult a doctor, especially if you take any medications on an ongoing basis.

• Kidneys problems: People with kidney problems should consult a doctor before taking amino acid additives, as they can increase the load on the kidneys.

• Pregnancy and breastfeeding: The safety of amino acid additives for pregnant women and nursing women has not been established, so it is recommended to avoid taking them during this period.

9. Individual needs and dosage

The need for amino acids depends on many factors, including age, gender, level of physical activity, diet and general health. The recommended dosage of amino acid additives can also vary depending on the type of additive and individual needs.

For most athletes, it is recommended to consume at least 1.6-2.2 grams of protein per kilogram of body weight per day. This will provide a sufficient amount of amino acids to maintain muscle growth and recovery.

The dosage of amino acid additives should be determined individually and under the control of a specialist. It is not recommended to exceed the recommended doses, as this can lead to side effects.

10. Scientific research and evidence

The effectiveness of amino acid additives for athletes is the subject of constant scientific research. Many studies have shown that BCAA and EAA can help stimulate protein synthesis, reduce muscle decay and accelerate recovery after training. However, research results can vary depending on the type of additive, dosage, duration of admission and individual characteristics of the subjects.

It is important to critically evaluate information about amino acid additives and be based on scientific data, and not on advertising or reviews. Consult a doctor or sports nutritionist to get individual recommendations based on your needs and goals.

11. Amino acids and various sports

The need for amino acids can vary depending on the sport.

• Strength sports (bodybuilding, powerlifting): Athletes involved in power sports require increased consumption of protein and amino acids for the construction and restoration of muscle tissue. BCAA, EAA and creatine can be especially useful for improving strength, power and muscle mass.

• Endurance sports (running, swimming, cycling): Athletes involved in endurance sports require enough amino acids to maintain energy level, reduce fatigue and accelerate recovery. BCAA, Glutamin and Arginine can be useful for improving endurance and immune function.

• Team sports (football, basketball, volleyball): Athletes involved in command sports require a balanced consumption of amino acids to maintain strength, speed, endurance and restoration. BCAA, EAA and creatine can be useful to improve sports indicators and reduce the risk of injuries.

12. Amino acids for women sportsmen

The need for amino acids in women athletes is similar to the need for male sportsmen, but can vary depending on the age, phase of the menstrual cycle and the presence of pregnancy or breastfeeding.

It is important for women athletes to consume a sufficient amount of protein and amino acids to maintain muscle mass, restore after training and maintain overall health. BCAA, EAA and creatine can be useful to improve sports indicators and reduce the risk of injuries.

13. Amino acids and vegetarianism/veganism

Vegetarians and vegans can be more difficult to get a sufficient amount of all essential amino acids from food, since plant sources of protein often do not contain enough EAA in sufficient quantities.

It is important for vegetarians and vegans to include various plant sources of protein in their diet, such as legumes, tofu, pace, film, nuts and seeds to ensure the receipt of all the necessary amino acids. Reception of EAA additives can be useful for vegetarians and vegans, especially during intense training.

14. Marketing tricks and myths about amino acids

There are many marketing tricks and myths in the amino acid additives market that can mislead consumers.

• “Amino acids are a magical muscle building.” Amino acids are an important component for the growth and restoration of muscles, but they are not a magical tool. To achieve results, it is necessary to combine adequate nutrition, regular training and sufficient rest.

• “The more amino acids, the better.” The consumption of an excessive amount of amino acids will not lead to greater muscle growth and can be harmful to health. It is important to adhere to the recommended doses and take into account individual needs.

• “Dear amino acid additives are always better than cheap.” The price is not always an indicator of quality. It is important to pay attention to the composition of the product, the reputation of the manufacturer and the availability of scientific research confirming the effectiveness of the additive.

15. Conclusion: Amino acids – an important component of sports nutrition

Amino acids play an important role in maintaining health and improving sports indicators. Adequate consumption of amino acids is necessary for the growth and restoration of muscle tissue, maintaining the immune system, regulating the hormonal balance and energy providing.

It is important for athletes to pay special attention to their diet and, if necessary, resort to additional administration of amino acid additives in order to satisfy an increased need for amino acids during intense training. When choosing amino acid additives, it is important to pay attention to the quality of the product, the reputation of the manufacturer and consult a doctor or a sports nutritionist in order to determine the optimal dosage and reception mode.

16. Additional recommendations for athletes

• Balanced nutrition: The basis of sports nutrition should be a balanced diet, including a sufficient amount of protein, carbohydrates, fats, vitamins and minerals.
• Regular training: To achieve results, it is necessary to regularly train and adhere to a training program developed taking into account individual goals and capabilities.
• Sufficient rest: Rest and sleep are necessary to restore muscles and prevent overtraining.
• Hydration: Maintaining an adequate level of hydration is important for health and sports indicators.
• Consultation with a specialist: It is recommended to consult a doctor or sports nutritionist in order to get individual recommendations for nutrition and receiving amino acid additives.

17. Future studies in the field of amino acids and sports

Studies in the field of amino acids and sports are ongoing, and in the future you can expect new discoveries that will help optimize the nutrition and training of athletes. Areas of future research include:

• Individual needs for amino acids: The study of individual needs for amino acids depending on genetic factors, gender, age, sport and intensity of training.
• The influence of amino acids on various aspects of sports performance: The study of the influence of amino acids on strength, power, endurance, speed, coordination and other aspects of sports performance.
• Development of new amino acid additives: Development of new amino acid additives with improved bioavailability and efficiency.
• Using amino acids for the prevention and treatment of sports injuries: Studying the possibility of using amino acids for the prevention and treatment of sports injuries, such as stretching, muscle ruptures and bone fractures.

18. List of literature (example)

• Layman, D. K., et al. “Optimal intake of protein in the diet for muscle protein synthesis.” Journal of the American College of Nutrition 24.6 (2005): 432-442.
• Norton, L. E., et al. “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?” Journal of the International Society of Sports Nutrition 9.1 (2012): 1-8.
• Kreider, R. B. “Creatine: the science behind the sport.” Journal of the American College of Nutrition 22.6 (2003): 453-462.
• Wu, G. “Amino acids: metabolism, functions, and nutrition.” Amino Acids 37.1 (2009): 1-17.

This content is intended for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional before making any decisions related to your health or treatment.