Amino acids for athletes: what to choose

Amino acids for athletes: what to choose

Chapter 1: Understanding amino acids and their roles in sports

1. Amino acids: Building blocks of protein

   • Definition and chemical structure: Amino acids (AK) are organic compounds containing an aminogroup (-nh2) and a carboxyl group (-COOH) associated with the central carbon atom. Various side chains (R-groups) distinguish one amino acid from another, determining their unique properties.
   • Amino acid classification: AK are classified based on various criteria, including their polarity (hydrophobic vs. hydrophilic), charge (positive, negative, neutral) and metabolic paths (glucogenic, ketogenic, mixed).
   • Amino acid functions in the body: AK play a key role in various biological processes, including protein synthesis, the formation of hormones, neurotransmitters and other important molecules. They also participate in the regulation of metabolism, immune function and maintaining the structure of tissues.

2. Proteins and muscle tissue

   • Protein structure and function: Squirrels are complex macromolecules consisting of long chains of AK, connected by peptide bonds. Their structure determines their function, which can be structural (collagen), enzymatic (amylase), transport (hemoglobin), protective (antibodies) and regulatory (hormones).
   • Synthesis and decay of muscle protein: The synthesis of muscle protein (MPS) is the process of creating new protein molecules in muscle tissue, necessary for growth and recovery. The decay of muscle protein (MPB) is the process of destroying protein molecules, which occurs as a result of training, starvation or other stress factors. The balance between the MPS and MPB determines the net-white balance, which affects the growth and maintenance of muscle mass.
   • The role of amino acids in the synthesis of muscle protein: AK, especially irreplaceable, are building blocks for MPS. The receipt of a sufficient amount of AK is necessary to stimulate MPS and maintain a positive net-white balance.

3. Amino acids and sports results

   • Influence on strength and endurance: AK, especially BCAA (amino acids with an extensive chain), can improve strength and endurance, reducing muscle damage, reducing fatigue and improving energy metabolism.
   • Recovery after training: AK contribute to the restoration of muscle tissue after training, reducing inflammation, accelerating regeneration and improving adaptation to training loads.
   • Support for the immune system: Intensive training can suppress the immune system, making athletes more susceptible to diseases. Some AKs, such as glutamine, play an important role in maintaining immune function.
   • Hormonal background regulation: AK can influence hormonal background, stimulating the production of anabolic hormones, such as growth hormone and testosterone, and reducing the level of catabolic hormones, such as cortisol.

Chapter 2: Classification of amino acids and their features

1. Irreplaceable amino acids (EAA)

   • Definition and list: Extremely AK are those that the body cannot synthesize independently and should receive from food. These include: histidine, isolecin, leicin, leaps, methionine, phenylalanine, Treononin, Triptofan and Valin.
   • Meaning for athletes: EAA are critical for MPS, restoration and adaptation to training loads. They stimulate MPS to a greater extent than replaceable AK.
   • EAA sources: The EAA is found in animal products, such as meat, fish, eggs and dairy products, as well as in plant sources, such as soy, cinema and chia seeds.
   • EAA deficiency: EAA deficiency can lead to a decrease in MPS, a deterioration in recovery, an increase in the risk of injuries and diseases.

2. Volume amino acids (NAA)

   • Definition and list: Replaced AKs are those that the body can synthesize independently from other substances. These include: Alanin, Arginine, Asparagin, Asparaginic acid, cysteine, glutamic acid, glutamine, glycine, Pralin and Serin.
   • Meaning for athletes: Although the NAA are not absolutely necessary in the diet, they play an important role in various biological processes, including energy metabolism, immune function and synthesis of other molecules.
   • NAA sources: NAA is contained in various foods, both animal and plant origin.

3. Conditionally replaced amino acids

   • Definition and list: Conditionally replaced AKs are those that are usually synthesized by the body in sufficient quantities, but can become indispensable in certain conditions, such as illness, trauma or intense training. These include: Arginine, cysteine, glutamine, glycine, Proin and Tyrosin.
   • Meaning for athletes: In conditions of intensive training, the need for conditionally replaced AK can increase significantly, so their additional technique can be useful for maintaining the optimal function of the body.

4. Amino acids with an extensive chain (BCAA)

   • Definition and list: BCAA is a group of three indispensable AKs: leicin, isolacin and valin. They make up about 35% of essential AK in the muscles and play an important role in the regulation of MPS and energy metabolism.
   • Meaning for athletes: BCAA reduce muscle damage, reduce fatigue, stimulate MPS and improve recovery.
   • BCAA action mechanisms: BCAA is activated by MTOR (Rapamycin target in mammals), a key signal path that regulates the MPS. They can also serve as a source of energy during training and reduce central fatigue, affecting the level of serotonin in the brain.
   • BCAA ratio: The optimal BCAA ratio for athletes is the subject of discussions, but the ratio of 2: 1: 1 (leicin: isolacin: valin) is often recommended.

5. Other important amino acids for athletes

   • Glutamine: Glutamine is the most common free AK in the body and plays an important role in the immune function, glucose metabolism and maintaining the integrity of the intestinal barrier. Intensive training can reduce glutamine, which can lead to immunosuppression.
   • Arginine: Arginine is the predecessor of nitrogen oxide (No), which expands blood vessels, improving blood flow and the delivery of nutrients to the muscles. It can also stimulate the production of growth hormone.
   • Creatine: Although creatine is not AK, it is formed from AK (arginine, glycine and methionine) and plays an important role in energy exchange. Creatine increases the level of phosphocratin in the muscles, providing a quick source of energy for high -intensity exercises.
   • Taurin: Taurin is a sulfur -containing AK, which is involved in the regulation of the water balance, stabilize cell membranes and antioxidant protection. It can also improve muscle contractility and reduce fatigue.
   • Beta-Alanine: Beta-Alanin is the predecessor of carnosin, dipeptide, which accumulates in the muscles and buffering lactic acid, delaying the onset of fatigue during high-intensity exercises.

Chapter 3: The choice of amino acids depending on the goals and sport

1. Strength sports (bodybuilding, weightlifting, powerlifting)

   • Goals: Increase in muscle mass, strength and power.
   • Recommendations:
     • EAA: Ensuring sufficient EAA to stimulate MPS.
     • BCAA: Reception of BCAA before, during and after training to reduce muscle damage and accelerate recovery.
     • Creatine: Reception of creatine to increase strength and power.
     • Arginine: Reception of arginine to improve blood flow and delivery of nutrients to muscles.
     • Beta-Alanine: Reception of beta-alanine to increase endurance during high-intensity exercises.

2. Endurance sports (running, swimming, cycling)

   • Goals: Improving endurance, decreased fatigue and acceleration of recovery.
   • Recommendations:
     • BCAA: Reception of BCAA during training to reduce central fatigue and maintain muscle mass.
     • Glutamine: Reception of glutamine to maintain immune function and reduce the risk of diseases.
     • Beta-Alanine: Reception of beta-alanine to increase endurance during long training.
     • Taurin: Taurin’s taking to improve the contractile capacity of muscles and reduce fatigue.

3. Team sports (football, basketball, volleyball)

   • Goals: Improving strength, speed, endurance and recovery.
   • Recommendations:
     • EAA: Ensuring sufficient EAA receipt to maintain MPS and recovery.
     • BCAA: Reception of BCAA before, during and after training to reduce muscle damage and accelerate recovery.
     • Creatine: Reception of creatine to increase strength and power.
     • Beta-Alanine: Reception of beta-alanine to increase endurance during intense exercises.
     • Glutamine: Reception of glutamine to maintain the immune function.

4. Vegetarians and vegans

   • Problems: Plant sources of protein may contain less EAA than animal sources.
   • Recommendations:
     • The combination of various plant sources of protein: The combination of various plant sources of protein (for example, legumes, cereals, nuts and seeds) to ensure a complete set of EAA.
     • EAA reception: Consideration of the EAA reception as an additive to ensure sufficient receipt of indispensable AK.
     • Laycin: Paying special attention to leucine consumption, as it is a key stimulant of MPS.

Chapter 4: Forms of the release of amino acids and methods of application

1. Powder

   • Advantages: It is easy to dose, you can mix with water or other drinks, an economical option.
   • Flaws: It may have an unpleasant taste, requires cooking.
   • Application: Mix with water or other drinks and use before, during or after training.

2. Capsules and tablets

   • Advantages: It is convenient to take, does not require cooking, has no taste.
   • Flaws: More expensive option, it is more difficult to dose, can be more slowly absorbed.
   • Application: Take with water before, during or after training.

3. Liquid amino acids

   • Advantages: Quickly absorbed, convenient in use.
   • Flaws: Expensive option may contain additives, such as sugar and artificial flavors.
   • Application: Use before, during or after training.

4. Food enriched with amino acids

   • Advantages: A convenient way to get AK is a pleasant taste.
   • Flaws: They may contain additives such as sugar and artificial flavorings, less concentrated than additives.
   • Application: Eat as a snack or additives to the main diet.

5. Dosage and reception time

   • EAA: The recommended EAA dosage is about 0.3-0.4 g/kg body weight per day, divided into several tricks.
   • BCAA: The recommended bcAA dosage is about 5-10 g to, during or after training.
   • Glutamine: The recommended dosage of glutamine is about 5-10 g per day, divided into several tricks.
   • Arginine: The recommended dosage of Arginine is about 3-6 g per day, divided into several tricks.
   • Beta-Alanine: The recommended dosage of beta-Alanina is about 4-6 g per day, divided into several tricks.
   • Creatine: The recommended dosage of creatine is about 3-5 g per day.

Chapter 5: Safety and side effects

1. General safety of amino acids

   • In general, amino acids are considered safe for most people when consumed in recommended doses.
   • However, some people may have side effects.

2. Side effects

   • Disorder of the gastrointestinal tract: Some people may experience a disorder of the gastrointestinal tract, such as nausea, vomiting, diarrhea or bloating.
   • Allergic reactions: Some people may have allergic reactions to amino acids.
   • Interaction with drugs: Amino acids can interact with some drugs, so it is important to consult a doctor before taking them if you take any medicine.
   • Renal failure: In people with renal failure, the intake of amino acids can aggravate the condition.
   • Other side effects: In rare cases, other side effects can occur, such as headache, dizziness and insomnia.

3. Contraindications

   • Pregnancy and breastfeeding: It is not recommended to take amino acids during pregnancy and breastfeeding, since there is not enough data on their safety during this period.
   • Kidney and liver diseases: People with kidney and liver diseases should consult a doctor before taking amino acids.
   • Children and adolescents: It is not recommended to give amino acids to children and adolescents without consulting a doctor.
   • Individual intolerance: People with individual intolerance to amino acids should avoid their use.

4. Security recommendations

   • Start with small doses: Start with small doses of amino acids and gradually increase them to evaluate your tolerance.
   • Follow the dosage recommendations: Do not exceed the recommended doses.
   • Drink enough water: Drink enough water to avoid dehydration.
   • Consult a doctor: Consult a doctor before taking amino acids, especially if you have any diseases or you take any medicine.
   • Choose quality products: Choose amino acids from reliable manufacturers.

Chapter 6: sources of amino acids in nutrition

1. Products of animal origin

   • Meat: Meat (beef, pork, poultry) is an excellent source of full -fledged protein containing all essential amino acids.
   • Fish and seafood: Fish (salmon, tuna, cod) and seafood (shrimp, squid) are also good sources of full-fledged protein and omega-3 fatty acids.
   • Eggs: Eggs contain high -quality protein, rich in all indispensable amino acids.
   • Dairy products: Dairy products (milk, yogurt, cheese) contain protein, calcium and other important nutrients.

2. Plant products

   • Legumes: Legumes (beans, peas, lentils) are a good source of protein, fiber and other nutrients.
   • Cereals: Cereals (Kinoa, buckwheat, oats) contain protein, carbohydrates and fiber.
   • Nuts and seeds: Nuts and seeds (almonds, walnuts, chia seeds, flax seeds) contain protein, fats and fiber.
   • Soy products: Soy products (tofu, pace, edamama) are an excellent source of full -fledged protein for vegetarians and vegan.

3. Combining products to ensure a full protein

   • It is important to combine various plant sources of protein in order to ensure all essential amino acids.
   • For example, a combination of legumes and cereals (for example, rice and beans) ensures all essential amino acids.

4. Examples of a balanced diet for athletes

   • Example 1: Breakfast: oatmeal with berries and nuts, an omelet of two eggs. Lunch: Chicken breast with vegetables and a movie. Dinner: salmon with broccoli and baked potatoes.
   • Example 2 (vegetarian): Breakfast: Tofu with vegetables and whole grain bread. Lunch: lentil soup with vegetables. Dinner: Tofu with vegetables and brown rice.

Chapter 7: Brend selection and quality check

1. The reputation of the brand

   • Choose brands with a good reputation that are known for their quality and transparency.
   • Read the reviews of other customers to find out about their experience of using products.

2. Certification

   • Look for products certified by independent organizations such as NSF International, Informed-Sport or USP.
   • Certification ensures that the product was tested for harmful substances and corresponds to the declared composition.

3. The composition of the product

   • Carefully read the composition of the product to make sure that it contains only the necessary ingredients and does not contain unnecessary additives, such as sugar, artificial flavors and dyes.
   • Make sure that the content of amino acids corresponds to the stated on the label.

4. Price

   • Compare the prices of various brands and products to find the optimal price ratio.
   • Not always the most expensive product is the best.

5. Where to buy

   • Buy amino acids in reliable sports nutrition stores or in pharmacies.
   • Avoid the purchase from unverified sellers, as it can be a fake.

6. Testing for authenticity

   • Some manufacturers offer the ability to check the product for authenticity using a unique code indicated on the package.
   • Use this opportunity to verify the authenticity of the product.