Amino acids: how to take and what they are

Amino acids

Sergey Sidoruk 03/10/2019 no comments

Amino acids in bodybuilding - what are they and what are they needed for?

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Amino acids are the basis for muscle growth; they are involved in the formation of protein compounds. Amino acids receive a lot of attention in bodybuilding due to the fact that protein is the main material for building muscles. The body especially needs them under heavy loads, most often during intense training. In case of amino acid deficiency, slow, and sometimes almost invisible, growth of muscle tissue occurs.

Why are amino acids needed?

Amino acids are substances that are the basis of protein molecules. Since protein is the main building material for the growth of muscle tissue, increased consumption of amino acids is important for athletes and people involved in fitness.

In addition to the “muscle-building” function, amino acids take part in:

production of hormones, antibodies and digestive enzymes;
growth of other body tissues;
restoration and strengthening of the immune system.

Even the simplest physical exercises lead to increased consumption of these substances. And regular intense training causes the loss of up to 80% of the amino acids produced by the body. Such a deficiency not only reduces the effectiveness of the load, but is also harmful, as it can cause the destruction of muscle tissue.

The fact of the effectiveness of amino acids has a large evidence base. They are among the few sports supplements whose results have been proven by scientific research and are not the result of clever marketing.

Therefore, it is important to choose and learn how to drink amino acids correctly. They will help maintain muscle during dieting and cutting and, if necessary, can be used to accelerate the growth of all muscles in the body.

Products - sources of proteins

The human muscles and skeleton consist of living tissues that not only function but are also renewed throughout life. They recover from damage and retain their strength and durability. To do this, they require very specific nutrients. Food provides the body with the energy it needs for all processes, including muscle function, tissue growth and repair. And protein in the body is used both as a source of energy and as a building material.

Therefore, it is very important to observe its daily use in food. Protein-rich foods: chicken, turkey, lean ham, pork, beef, fish, shrimp, beans, lentils, bacon, eggs, nuts. All these products provide the body with protein and provide the energy necessary for life.

Contraindications and harm

Amino acids are the components of proteins that make up our muscles.

Articles regularly appear about the side effects of taking amino acids. But in the course of numerous studies, contraindications and possible harm were not established. Even if the specified dosage is exceeded many times, the side effect is minimal.

Keep in mind that the human body is able to absorb only 5-6 grams of amino acids within an hour. Regular intake of larger amounts may have a negative effect on kidney and liver function.

Popular classifications

The following types of amino acids are distinguished:

aromatic;
polar;
non-polar;
sulfur-containing;
heterocyclic.

Athletes need amino acids to speed up metabolic processes and quickly gain muscle tissue

Amino acids for bodybuilders

These substances are widely used by athletes (bodybuilders) to improve metabolism and quickly gain muscle mass. Free acid amines and hydrolysates are used in the diet. The first group includes arginine, glutamine and glycine. Hydrolysates are simple proteins that are quickly absorbed by the body. Such connections are suitable for women and men. They are bought not at the pharmacy, but in specialized stores along with other dietary supplements.

For health and beauty

Amino acids are essential for more than just your brain and muscles. They are widely used in cosmetology. Acids have the following effects:

help strengthen the skin by participating in the synthesis of collagen and elastin;
smooth out wrinkles;
prevent early aging;
moisturize;
strengthens hair and prevents hair loss.

Hair nourishers Solgar, NeocelL, Glow Matrix are widely used in cosmetology. The most effective products contain not only acids, but also beta-carotene, antioxidants, vitamins, provitamins and microelements (selenium, zinc).

Nonessential, essential and conditionally essential amino acids

Essential amino acids are distinguished by the fact that they are not formed in the human body and must be regularly supplied with food (fruits, meat, fish, dairy products, nuts, berries, herbs). The essential list includes phenylalanine, leucine, valine, 2,6-diaminohexanoic acid, arginine, threonine, methionine, isoleucine.

Partially replaced acids are formed in small quantities. These include histidine and arginine. Conditionally replaceable acids are formed in the body only in the presence of non-replaceable ones. This group includes the amino acids cysteine and tyrosine. Replaceable acids (they are synthesized from other substances. The need for them from the outside is minimal.

Other types

Depending on the nature of catabolism (decomposition), natural acids are divided into:

ketogenic (break down to form acetyl-coenzyme A, increase the concentration of ketone bodies in the blood);
glycogenic (during breakdown, compounds are formed that can participate in the process of glucose formation);
mixed (glyco-ketogenic).

You can replenish the supply of missing amino acids with pharmaceuticals

Types of amino acids and features of intake

So, you have decided that you need additional amino acids to increase the effectiveness of your workouts. Which ones do athletes take?

There are 20 types of amino acids in total. Nine of them are essential because the body receives them only from food and is not able to produce them on its own. They make up 35% of muscle tissue. Regularly gaining the required amount from food is only possible if you follow special high-protein diets, which is not always possible. Therefore, a special BCAA complex was created, which includes essential amino acids.

BCAA is usually a powdered mixture. The dosage is 4-8 grams for both weight loss and muscle gain. You need 2-3 doses a day - before training, after training and sometimes in the morning. A smaller dosage is not able to bring the desired results, since it cannot fully satisfy the body's needs. In general, the dosage depends on the intensity of the training load.

All other amino acids are nonessential. The body actively consumes them during exercise and also quickly absorbs them from food or additional complexes. They are available in the form of tablets, solutions, capsules and powder, which are equally effective. It is optimal to take them 5-10 g 3 times a day.

BCAAs and essential acids should be taken together. The duration of use is not limited. There is no need to take breaks or follow a cyclic regimen.

Plant and animal protein: which is better?

This is the formulation of the question that very often appears when discussing animal and vegetable protein, and it is fundamentally incorrect. There is no “bad” or “good” protein, they are different and the body needs both the first and the second in sufficient quantities. As mentioned above, all proteins have different amino acid composition. And we need ALL amino acids. Each of them performs its own function and, accordingly, the lack of any of them will sooner or later negatively affect the functioning of the body.

Some would say that complete proteins are more important because they contain essential amino acids. But if you eat only animal protein, a person will still experience a lack of those acids that they do not contain. In addition, the benefits of products are determined not only by the presence of amino acids. The ratio of proteins, “good” and “bad” fats and carbohydrates also plays a huge role. After all, if a product is rich in essential amino acids, but at the same time contains a lot of animal fats, its “usefulness” will significantly decrease even for those who do not watch their figure. Therefore, there is only one conclusion - the diet should be as varied as possible in order to fully cover the need for amino acids.

The amount of amino acids needed by a person involved in sports increases sharply. Accordingly, you need to either strictly control their intake from food, or take additional portions of amino acids in the form of sports nutrition supplements (for example, BCAAs).

But this does not mean that supplements are mandatory. It is quite possible to structure your diet in such a way as to cover all your amino acid needs. Sports nutrition has its benefits, but unless you are a competitive athlete, taking it is not absolutely necessary.

In the tables below you can find information about the main amino acids, their functions and sources. Among the products, only those in which each of the amino acids is found in more or less significant quantities are indicated.

Essential amino acids

Amino acid	Functions	Sources
Valin	participates in energy production in muscle cells promotes tissue restoration regulates the processes of nervous activity participates in the stabilization of hormonal levels reduces sensitivity to pain and temperature conditions used in the treatment of various types of addictions and depression regulates nitrogen balance in the body	meat bird fish dairy cheese eggs walnuts pumpkin and sunflower seeds rice legumes mushrooms soybeans
Isoleucine	participates in energy production in muscle cells promotes muscle growth and prevents muscle breakdown normalizes blood sugar levels ensures rapid muscle recovery has an antibacterial effect on intestinal microflora	meat bird liver fish dairy cheese eggs pumpkin seeds wheat germ almond cashew
Leucine	increases protein synthesis prevents cell and muscle breakdown restores the structure of skin, hair, nails and bones maintains energy balance in muscles stimulates the release of growth hormone increases the use of fat as an energy source	meat bird fish dairy cheese eggs caviar nuts legumes pumpkin seeds brown and brown rice soy flour Wheat flour
Lysine	has an antiviral effect maintains energy balance in the body at a high level takes part in the formation of collagen increases the absorption of calcium, thereby strengthening bones supports heart function strengthens the immune system responsible for the synthesis of hormones and enzymes prevents the development of certain eye diseases	meat bird fish dairy cheese eggs wheat germ soybeans legumes potato buckwheat oat groats
Methionine	has an antioxidant effect supports the functioning of the immune system regulates nitrogen balance in the body lowers blood cholesterol levels increases the activity of certain hormones, enzymes and vitamins supports the stability of the functioning of the nervous system stimulates the formation of cartilage tissue has an anti-inflammatory effect on cartilage strengthens hair and nails	meat bird fish cottage cheese cheese eggs soybeans bananas legumes Brazilian nut sesame buckwheat oat groats
Threonine	participates in protein synthesis is the basis of collagen and elastane is an essential component for the formation of tooth enamel promotes high-quality absorption of fats and prevents their accumulation in tissues and organs stimulates the digestive system and intestinal tract has an anticonvulsant effect used in the treatment of some forms of depression participates in protein synthesis has an antidepressant effect participates in the formation of vitamins and hormones regulates appetite affects the production of growth hormone normalizes sleep reduces the negative effects of nicotine strengthens the immune system	meat bird fish dairy cheese eggs legumes nuts various seeds wheat buckwheat
Tryptophan	participates in protein synthesis has an antidepressant effect participates in the formation of vitamins and hormones regulates appetite affects the production of growth hormone normalizes sleep reduces the negative effects of nicotine strengthens the immune system	caviar cheese peanut almond cashew Pine nuts seafood bird fish sunflower seeds legumes eggs meat soybeans dates
Phenylalanine	participates in protein synthesis responsible for the health of the central nervous system improves memory and concentration participates in the synthesis of tyrosine, endorphins, melanin and insulin improves mental abilities has an analgesic effect reduces symptoms of depression and anxiety promotes the removal of metabolic products	meat dairy cheese fish eggs sesame pumpkin seeds legumes avocado bananas soybeans

Conditionally essential amino acids

Amino acid	Functions	Sources
Tyrosine	participates in the synthesis of protein and some hormones regulates phenylalanine metabolism promotes fat burning increases libido improves brain function reduces stress levels participates in the production of melanin	cheese soybeans meat fish bird pumpkin seeds sesame dairy eggs legumes wild rice avocado bananas
Cysteine	participates in protein synthesis (mainly collagen) stimulates hair growth promotes fat burning stimulates the formation of muscle tissue regulates sulfur metabolism and bile production has an antioxidant effect capable of neutralizing toxic substances and protecting against radiation exposure has antiviral and antitumor effects improves metabolism in the lens of the eye promotes digestion Helps lower sugar levels and improve insulin resistance suppresses inflammation of blood vessels	meat fish bird egg dairy sunflower seeds walnuts soybeans brown rice red pepper garlic onion Brussels sprouts broccoli Wheat flour corn flour
Histidine	participates in protein synthesis neutralizes the effects of ultraviolet rays and radiation helps strengthen the immune system; involved in the production of red and white blood cells promotes oxygen supply to organs and tissues promotes the secretion of gastric juice removes salts and heavy metals from the body accelerates recovery processes coordinates growth mechanisms participates in the formation of the myelin sheath of nerve cells supports joint health	meat bird fish legumes eggs cheese peanut soybeans wheat and wheat germ rice buckwheat

Nonessential amino acids

Amino acid	Functions	Sources
Arginine	dehydrates ammonia lowers cholesterol levels prevents the formation of blood clots stimulates the production of growth hormone promotes the formation of muscle tissue promotes fat burning improves the condition of connective tissue accelerates wound healing has an antitumor effect increases potency regulates vascular tone increases metabolic rate strengthens the cardiovascular system strengthens	meat bird egg dairy Pine nuts walnuts peanut sunflower seeds sesame legumes Wheat flour corn flour brown rice gelatin
Asparagine	participates in the synthesis of ammonia and its excretion regulates the functioning of the nervous system participates in nitrogen metabolism participates in the regulation of the endocrine system enhances the secretion of growth hormone participates in the production of testosterone	meat bird fish eggs dairy soybeans seafood nuts legumes
Glutamine	participates in nitrogen metabolism dehydrates ammonia participates in the synthesis of carbohydrates regulates the processes of nervous activity participates in potassium metabolism Helps restore the body during sleep strengthens the immune system prevents muscle metabolism enhances the secretion of growth hormone	meat bird fish eggs dairy legumes cabbage beet
Glutamic acid	participates in the regulation of nervous activity activates the digestive system dehydrates ammonia participates in the synthesis of carbohydrates participates in potassium metabolism	meat bird fish eggs dairy legumes cabbage beet
Glycine	participates in protein synthesis regulates the tone of the nervous system participates in the transmission of nerve impulses participates in the detoxification of certain toxins promotes wound healing supports digestive health in combination with antioxidants prevents the development of certain types of cancer promotes the formation of muscle tissue participates in the regulation of blood sugar levels	meat bird fish dairy cheese legumes peanut pumpkin seeds sesame legumes soybeans oats gelatin
Carnitine (L-carnitine)	counteracts the accumulation of toxins promotes the formation of “lean” muscle mass accelerates fat burning processes improves the functioning of the cardiovascular system strengthens bone structure strengthens the immune system promotes faster recovery after cancer treatment	meat bird fish dairy cheese mushrooms
Ornithine (diaminovaleric acid)	participates in the formation of urea detoxifies ammonia maintains acid-base balance in the body promotes the production of insulin and growth hormone normalizes protein metabolism responsible for energy metabolism in muscles promotes fat burning strengthens connective tissue accelerates wound healing and bone tissue regeneration supports liver functions helps improve immunity	meat fish dairy eggs
Taurine	has an antioxidant effect neutralizes toxic products improves the absorption of potassium and magnesium supports the formation of nerve impulses has an anticonvulsant effect lowers cholesterol levels regulates metabolism in the organs of vision lowers blood sugar levels	meat fish dairy eggs

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Main types

Today there are two types of amino acid complexes - free amino acids and hydrolysates. The latter represent protein broken down to the required level. The advantages of hydrolysates (compared to protein) are the high rate of breakdown and delivery of useful substances to muscle fibers.

The product with free amino acids is almost the same and has the same qualities - high speed of absorption, effectiveness and purity. Thus, both products are needed in bodybuilding and can be beneficial.

Daily requirement: for whom and how much

Daily dosages are determined separately for each amino acid, based on the needs and characteristics of the body. Meanwhile, average values fluctuate between 0.5 and 2 g per day.

It is important to increase the level of consumption of amino acid complexes for people who are professionally involved in sports, as well as during intense physical activity, intense mental work, during and after illness. The correct balance of amino acids is important for children during growth.

The daily norms of the amino acid complex for bodybuilders range from 5 to 20 g of the substance for a single dose. Meanwhile, when combining the intake of these beneficial substances with sports nutrition, it is important to know some rules. The effectiveness of amino acids (the rate of absorption) is significantly reduced if they are consumed with food or food substitutes, proteins or gainers.

At the same time, people with genetic diseases (in which the absorption of amino acids is impaired) should not exceed the recommended daily doses. Otherwise, protein foods can cause changes in the functioning of the gastrointestinal tract and allergies. In addition, diabetics, people with liver disease, or those deficient in certain enzymes are at risk of developing amino acid imbalances.

When consuming protein foods, you should remember that amino acids are absorbed most quickly from egg whites, fish, cottage cheese and lean meat. And for more intensive absorption of nutrients, nutritionists advise combining foods correctly. Milk, for example, goes well with white bread or buckwheat, and proteins from cottage cheese or meat are paired with flour products.

Bodymaster.ru recommends Fitness Trainers:

Still wondering whether to take amino acid complexes or not? Stop procrastinating, it's time to act! Gone are the days when sports nutrition was an unaffordable luxury; today everyone can afford quality supplements. Plus, amino acids have no side effects, meaning you can experience all the benefits of these specially created supplements without fear of consequences. Whether you want to achieve relief, or are still at the stage of gaining mass through bodybuilding training, amino acids will become the very building material from which you will create impressive muscles. Give your body the opportunity to be perfect!

Bodymaster.ru recommends Training Plans:

Amino acids go well with different types of sports nutrition, but you can’t always take them at the same time and mix them. You cannot take amino acid complexes with protein, gainer, meal replacement or food, otherwise their absorption will take a very long time, which means the intake will become ineffective. Always read the manufacturer's instructions.

A logical question arises: is everything really so smooth and don’t such super-healthy supplements have side effects? Surprisingly, they really don’t exist, because amino acids are natural components of food, and the duration of their intake is not limited in any way - you can drink them without even taking breaks, unlike, for example, L-carnitine.

Essential amino acids. Contents in products

Essential amino acids can be obtained by the body only from food or supplements. Their functions are simply irreplaceable in the formation of healthy joints, beautiful hair, and strong muscles. What foods contain this type of amino acid? The list is given below:

• phenylalanine – dairy products, meat, sprouted wheat, oats;

• threonine – dairy products, eggs, meat;

• lysine – legumes, fish, poultry, sprouted wheat, dairy products, peanuts;

• valine – grains, mushrooms, dairy products, meat;

• methionine – peanuts, vegetables, legumes, lean meat, cottage cheese;

• tryptophan – nuts, dairy products, turkey meat, seeds, eggs;

• leucine – dairy products, meat, oats, sprouted wheat;

• isoleucine – poultry, cheese, fish, sprouted wheat, seeds, nuts;

• histidine – sprouted wheat, dairy products, meat.

Daily norm

The need for various substances, including amino acids, in our body depends on several factors:

age;
gender;
level of physical and mental stress;
health conditions and other things.

Daily requirement of essential amino acids. Photo: takzdorovo-ru.livejournal.com

Consider the daily requirement for essential amino acids for an adult weighing approximately 60 kilograms:

tryptophan – 1 g;
leucine – 5 g;
threonine – 2.5 g;
valine – 3.5 g;
lysine – 4 g;
isoleucine – 3.5 g;
methionine – 3 g;
phenylalanine – 3 g.

Histidine and arginine are also necessary for children; they are not able to be synthesized in babies, so they must be supplied with food. In the future, their liver will be able to create these essential amino acids from non-essential ones.