What are amino acids made from? What are amino acids and how to take them correctly. Amino acids and human nutrition

The human body is 80% water and 20% protein. With an imbalance of one or the other, complications in the work of the body are possible, the risks of failure of systems that ensure the vital activity of the cell increase.

An amino acid is an organic compound, without which it is impossible to build cells and transport essential nutrients throughout the body.

What are amino acids for? In order to:

• produce enzymes and protein;
• regulate mood;
• regulate the quality of sleep;
• concentrate attention;
• maintain sexual activity;
• promote wound healing;
• restore the health of bones, skin and hair.

All our diseases are the result of an incorrect balance of essential substances. Amino acids just organize the necessary process of receipt of these substances in the body. Protein breaks down in the gastrointestinal tract into amino acids, which are processed into the most necessary types of proteins, digestive enzymes and hormones at the moment. This process is called protein biosynthesis.

What are amino acids and how to take them when playing sports for men and women

If your diet is very varied and you get everything you need from food, then the use of special supplements can be avoided. But, if you lead an active lifestyle and play sports, trying to lose weight or gain muscle mass, then the need for amino acids increases, and this must be taken into account. Then they will help you amino acids in supplement form, most often found either powder form, or tableted, but there are also options in solutions, capsules and injections.

BCAA amino acids are responsible for the effectiveness of physical activity and exercise. Studies show an increase in red blood cells, an increase in hemoglobin and serum albumin levels, if additional supplements are taken.

Why do we need amino acids during training?

The greatest effect can be achieved by using them in the morning, before and after training. If you drink amino acids before bedtime, you can reduce muscle fatigue and start muscle anabolism as much as possible. How to take amino acids is usually indicated on the product can. And keep in mind that it is important to consider the effect of other additives that you accept so that there are no unexpected problems.

For athletes, amino acids enable:

• have more muscles in the body;
• reduce the percentage of fat;
• slow down catabolism;
• increase strength indicators;
• improve the overall well-being of the body;
• improve health.

Amino acids for women

Amino acids not only for women help to lose weight, but also normalize the production of hormones, improve the condition of the skin, nails and hair. With insufficient intake of amino acids from food, a woman may experience excessive irritability. The formation of wrinkles, acne accelerates, the hair splits and breaks, and the skin loses its elasticity and becomes flabby.

With a strong lack of amino acids in the body, the risks of giving birth to a child with pathologies increase, therefore it is especially important for a woman to monitor their intake in the body during pregnancy. When playing sports, amino acids are engaged in the replacement of body fat with muscle mass, which contributes to rapid weight loss.

Women especially need the following amino acids: tyrosine, responsible for burning fat through the acceleration of metabolic processes in the body; leucine, which controls the consumption of calories during training and the process of losing weight.

Essential amino acids for humans: the entire list

The human body is created in such a way that it cannot fully synthesize some of the amino acids it needs, and in this case it obtains them through protein foods.

Leucine helps to reduce blood sugar levels, inhibits the destruction of muscle tissue during strong physical exertion, accelerates fat burning. Together with valine and isoleucine, it contributes to the process of muscle regeneration. Increases the release of growth hormone and reduces the level of leukocytes.

Lysine successfully fights viruses, in particular, herpes and respiratory infections. Assists in the production of antibodies and collagen, strengthening the immune system. Helps to produce muscle protein and growth hormones, facilitates the absorption of calcium. It makes bones stronger, and hair and nails more healthy and beautiful, increases a person's libido. In alliance with ascorbic acid and proline, it can prevent heart vascular diseases.

Valine- this is our source of energy, helps in the regeneration and growth of tissues. It is necessary for the proper functioning of the brain, affects the level of serotonin in the body, is able to suppress a strong appetite, reduce sensitivity in heat and cold. It has a positive effect in the treatment of patients with atherosclerosis. It shows its properties most effectively in combination with isoleucine and leucine.

tryptophan- this is a good helper for insomnia, depression, bad mood and depression. Able to regulate appetite, lower cholesterol, synthesize growth hormone, serotonin, dilate blood vessels.

Phenylalanine helps in the treatment of neurological diseases, depression, chronic pain. Able to cause an increase in the general emotional background, improve the functioning of the pancreas and liver. It affects the process of mental activity, the process of remembering information and the ability to concentrate, and can increase the production of thyroid hormones. Overdose can cause damage to nerve tissue.

Isoleucine- an essential amino acid for athletes, which increases the endurance of the body, accelerating the processes of muscle recovery. The synthesis of hemoglobin and the regulation of glucose levels are also related to isoleucine.

Methionine needed for good digestion, removing fat and toxins from the body. It is also necessary for the synthesis of creatine, which, in turn, increases the body's endurance, lowers histamine, and therefore helps with allergies. Methionine helps with diseases of the joints, with toxicosis, is able to maintain the beauty and health of hair and skin through participation in the synthesis of collagen.

Threonine. Without this amino acid, it is impossible to have strong bone muscles, especially children need it. Threonine takes part in the production of elastin and collagen, in the work of many body systems, for example, immune, circulatory, nervous, digestive. Has the ability to prevent fats in the liver from accumulating

Arginine it is very necessary during the growth of the body, illness or old age, since during these periods the body cannot produce it in sufficient quantities. It is able to rejuvenate the body, increase the production of growth hormones, reduce the layer of subcutaneous fat.

Histidine necessary for the process of hematopoiesis and the formation of hemoglobin. It helps the production of gastric juice, is able to increase libido and prevent the appearance of allergies, as well as autoimmune reactions. With insufficient amounts of histidine in the body, the risk of developing rheumatoid arthritis and hearing problems increases.

In the modern world, scientists have not yet compiled a complete list of all essential amino acids, research continues.

Foods rich in essential amino acids:

Leucine contains:

• in nuts; in unpolished brown rice;
• in soy flour; lentils, oats and all seeds.

A lot of phenylalanine:

• in dairy products, avocados;
• in legumes, seeds and nuts.

Lysine can be found:

• in cheese, dairy products;
• in wheat and potatoes.

Valin is located:

• in all dairy products, mushrooms;
• in cereals, peanuts, in soy protein.

Tryptophan is:

• in oats, legumes, in milk, cottage cheese and yogurt;
• in pine nuts, peanuts, sesame and seeds.

Isoleucine can be found:

• in nuts, especially almonds, cashews;
• in all seeds, including rye, soybeans, peas, lentils.

Methionine is located:

• in garlic, lentils, beans, onions, soybeans;
• in beans, all seeds, yogurt and dairy products.

• in milk, yogurt, cottage cheese and cheese;
• in all green vegetables, grains, beans and nuts.

Arginine is found:

• in pumpkin seeds, sesame and peanuts;
• in raisins, swiss cheese, yoghurt and chocolate.

Histidine is located:

• in dairy products, rice and rye;
• in wheat, soybeans, lentils and peanuts.

Agrinine and histidine are considered partially replaceable. Children especially need these amino acids, as they play an important role in the process of growth and development of the child. The body of an adult is already capable of their independent synthesis. Some of the essential amino acids are used to make conditionally essential amino acids. For example, cysteine ​​cannot be formed without methionine, and tyrosine without phenylalanine.

Non-essential amino acids

Non-essential amino acids are those that can be synthesized by the body on its own. Their deficiency occurs most often during physical exertion, when the energy in the form of carbohydrates has already been exhausted. In this case, amino acids act as a source of nutrition for energy. That's what amino acids are for in training.

Non-essential amino acids include:

• asparagine and aspartic acid;
• alanine, glycine, glutamine and glutamic acid;
• hydroxyproline, hydroxylysine, proline and serine.

Amino acids for the brain

Glycine, a non-essential amino acid, has a positive effect on the brain, is a participant in carbohydrate metabolism, providing the cell with energy. Marmalade becomes especially useful in this regard, since gelatin contains a lot of glycine, which triggers the energy supply of the cell. In addition, glycine relieves nervous tension and improves brain performance, helps eliminate sleep problems.

Glycine is found in large quantities not only in gelatin, but also in pumpkin seeds, quail eggs, soy, chickpeas, walnuts, peanut cheese, pine nuts, pistachios, fennel, basil, sesame and ginger.

In nature, there are two groups of substances: organic and inorganic. The latter include compounds such as hydrocarbons, alkynes, alkenes, alcohols, lipids, nucleic and other acids, proteins, carbohydrates, amino acids. What these substances are for, we will tell in this article. All contain carbon and hydrogen atoms. They may also contain oxygen, sulfur, nitrogen and other elements. The science that studies proteins, acids, oxides, amino acids is chemistry. It explores the properties and characteristics of each group of substances.

Amino acids - what are these substances for?

They are very important for the body of any living creature on the planet, as they are a component of the most significant substances - proteins. In total, there are twenty-one amino acids from which these compounds are formed. Each contains atoms of hydrogen, nitrogen, carbon and oxygen. The chemical structure of these substances has an amino group NH2, from which the name comes.

How are proteins made up of amino acids?

These organic substances are formed in four stages, their structure consists of primary, secondary, tertiary and quaternary structures. Each of them has specific properties of the protein. Primary determines the number and order of placement of amino acids in the polypeptide chain. The secondary is an alpha helix or beta structure. The first are formed due to the twisting of the polypeptide chain and the occurrence within one.

The second - due to the emergence of bonds between groups of atoms of different polypeptide chains. The tertiary structure is the interconnected alpha helices and beta structures. It can be of two types: fibrillar and globular. The first is a long thread. Proteins with such a structure are fibrin, myosin, located in muscle tissues, and others. The second has the form of a ball, which includes, for example, insulin, hemoglobin, and many others. In the body of living beings, special cell organelles, ribosomes, are responsible for the synthesis of proteins from amino acids. The information about the proteins to be made is encoded in DNA and carried to the ribosomes by RNA.

What are amino acids?

The compounds from which proteins are formed are twenty-one in nature. Some of them the human body is able to synthesize in the course of metabolism (metabolism), while others are not. In general, in nature there are such amino acids: histidine, valine, lysine, isoleucine, leucine, threonine, methionine, phenylalanine, tryptophan, cysteine, tyrosine, arginine, alanine, glutamine, asparagine, glycine, proline, carnitine, ornithine, taurine, serine. The first nine of the amino acids listed above are essential. There are also conditionally essential — those that the body can use instead of essential in extreme cases. These are, for example, tyrosine and cysteine. The first can be used instead of phenylalanine, and the second - if there is no methionine. Essential amino acids in foods are a prerequisite for a healthy diet.

What food are they in?

All other amino acids in foods consumed by humans may not be contained, since the body is able to produce them on its own, but it is still desirable that some of them come from food. Most of the non-essential amino acids are found in the same foods as the essential ones, that is, meat, fish, milk - those foods that are rich in protein.

The role of each amino acid in the human body

Each of these substances performs a specific function in the body. The most essential amino acids for a full life are essential, so it is very important to eat foods with their content in sufficient quantities.

Since the main building material for our body is protein, we can say that the most important and necessary substances are amino acids. Why are irreplaceable, we will now tell you. As already mentioned above, this group of amino acids includes histidine, valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan. Each of these chemical compounds plays a specific role in the body. So, valine is necessary for full growth, so foods high in it must be contained in sufficient quantities in the diet of children, adolescents and athletes who need to increase the concentration of muscle mass. Histidine also plays an important role - it participates in the process of tissue regeneration, is part of hemoglobin (which is why, with a low content in the blood, it is recommended to increase the amount of buckwheat porridge consumed). Leucine is needed by the body in order to synthesize proteins, as well as to maintain the activity of the immune system at the proper level.

Lysine - without this substance, calcium simply will not be absorbed in the body, therefore, a lack of this amino acid should not be allowed - you need to include more fish, cheese and other dairy products in your diet. Tryptophan is needed for the production of vitamin B, as well as hormones that regulate hunger and mood. This substance is part of drugs that help calm and eliminate insomnia. Phenylalanine is used by the body to produce hormones such as tyrosine and adrenaline. This substance can also be part of medications that are prescribed for insomnia or depression.

Amino acids in terms of chemistry

You already know that the components of proteins and vital substances for humans are amino acids. Why these compounds are needed, we have already considered, now let's move on to their chemical properties.

Chemical properties of amino acids

Each of them is slightly individual, although they have common features. Since the composition of amino acids can be different and include different chemical elements, the properties will be slightly different. A feature common to all substances of this group is the ability to condense to form peptides. Also, amino acids can react with forming hydroxy acids, water and nitrogen.

In addition, they interact with alcohols. In this case, the hydrochloride salt of an ether and water are formed. Such a reaction requires the presence as a catalyst in a gaseous state of aggregation.

How to detect their presence?

To determine the presence of these substances, there are special amino acids. For example, to detect cysteine, you need to add lead acetate, as well as use heat and an alkaline medium. In this case, lead sulfide should form, which precipitates black. Also, the amount of an amino acid in a solution can be determined by adding nitrous acid to it. This is known by the amount of nitrogen released.

Most people know that there are amino acids in the human body. They support our health and play an important role in the functioning of the body as a whole. But what are amino acids and which ones are vital? Let's try to understand this issue in more detail.

What are amino acids?

In simple terms, such substances are the building material necessary for the synthesis of tissue proteins, peptide hormones and other physiological compounds. That is, amino acids and proteins are very closely related things, since it is without amino acids that the formation of proteins is impossible. In addition, they perform other functions:

1. Participate in the work of the brain. They can play the role of neurotransmitters - chemicals that transmit impulses from one cell to another.
2. Contribute to the normal functioning of vitamins and minerals.
3. Provide energy to muscle tissue.

Their functions

The most basic function is the formation of proteins. Amino acids create an element without which normal life is impossible. These substances are found in products (cottage cheese, meat, eggs, fish), but are also present in supplements. Depending on the amino acid sequence, proteins can have different biological properties. After all, they are regulators of processes occurring in cells.

They also maintain nitrogen balance - the normal functioning of the human body also depends on this. Note that not all amino acids are found in foods or created by our bodies. There are also those that can only be obtained from the outside - they are called irreplaceable.

Main groups

In total, scientists were able to detect 28 amino acids in nature (of which 19 are essential and 9 are essential). Most plants and bacteria are able to independently create the substances they need from existing inorganic compounds. Most of the necessary amino acids are also synthesized in the human body - they are called nonessential. These include:

1. Arginine, apanine, glycine, serine, cysteine, taurine, asparagine, glutamine, aspartic acid, tyrosine, citrulline, ornithine.
2. There are also partially replaceable amino acids - histidine and arginine.

All of these elements can be used by the body to produce protein. As we already know, there are essential amino acids. They cannot be created by the human body. However, they are also necessary for its normal functioning. These include: isoleucine, methionine, lysine, valine, threonine, phenylalanine, tryptophan, leucine.

They enter the human body with food. Note that the process of creating proteins in the body is ongoing. And if at least one essential amino acid is missing, then the synthesis stops for a while. As a result of a lack of protein, the growth of the body stops. As a result, body weight falls, and metabolism is disturbed. With an acute deficiency of amino acids, the body can die.

Irreplaceable

We already know which amino acids fall into this category. Let's consider them in more detail:

Non-essential amino acids

What amino acids are non-essential?

As you already understood, there are main categories of products that contain a large amount of amino acids: meat (most often poultry meat), eggs, dairy products, legumes and greens. However, almost all products contain a small amount of certain elements. Therefore, it is extremely important to diversify your diet.

The use of amino acids in medicine

Considering what amino acids are and what their role is, it is very important that they be in sufficient quantities in the body. People who suffer from a lack of these elements are prescribed special diets and preparations containing specific amino acids. Remember that taking medications is possible only with a doctor's prescription:

1. Leucine is found in various dietary supplements, drugs for the treatment of liver and anemia. It is also used as an E641 flavor enhancer.
2. Phenylalinine is used to treat Parkinson's disease, is used in the production of chewing gum and carbonated drinks.
3. Lysine is a means of enriching food and animal feed.
4. Tryptophan is prescribed for feelings of fear, depression, strong physical exertion.
5. Isoleucine is used to treat neurosis, it is prescribed for stress, weakness. Also, many antibiotics contain this element in their composition.
6. Histidine is always in the composition of drugs for the treatment of ulcers, arthritis. It is also found in various vitamin complexes.

Purpose

Special supplements containing a large amount of amino acids can be prescribed for men and women who are often exposed to physical stress. Athletes involved in bodybuilding, sprinting, various martial arts and fitness most often use special supplements based on amino acids. But also people with various diseases are prescribed either special diets or drugs containing essential amino acids.

Need

Now you know what amino acids are and understand their main functions. We have named all currently known elements that are involved in protein synthesis. We can say that all proteins are made up of different types of amino acids. They are necessary for the normal functioning of the body. The combination and sequence of the above amino acids form new elements in the body. For example, cytosine, guanine, thymine and adenine are involved in the creation of deoxyribonucleic acid - DNA. Amino acids are key elements without which protein formation is impossible.

Conclusion

These elements are in any human body, and if their amount is not enough, then a person has health problems. Proteins, amino acids, nucleotides are those compounds that are vital. Their reserves in the body constantly need to be replenished. Therefore, it is important to monitor your diet and eat foods that contain various amino acids.

Amino acids are elements found in food proteins. They enter the human body through ordinary food (meat, cottage cheese, eggs, etc.). When the protein enters the digestive tract, under the influence of various enzymes, it begins to break down and turn into amino acids. These beneficial substances penetrate the bloodstream and nourish the muscles, tissues and all organs in general.

Amino acids in sports nutrition are natural supplements that can be taken without any restrictions. Essential amino acids are not produced in the body, so it is extremely important to get them from food or in the form of a sports supplement.

Useful properties of amino acids

Amino acids sold in supplement form in sports nutrition stores are absorbed much faster than those found in food. For athletes, this is extremely important, as they need to recover quickly, increase muscle mass and constantly nourish the muscles with useful substances. All these processes provide amino acids.

It is much more convenient to take a portion of ready-made amino acids before training than to eat a large amount of meat, cottage cheese, etc. Branched-chain essential amino acids, sold in sports nutrition stores under the name BCAAs, have become very popular.

BCAAs are 3 essential amino acids (valine, isoleucine and leucine). They are very useful not only for athletes who want to avoid catabolic processes and maintain their muscles even during low-calorie diets. BCAAs can help you recover from injuries, flu, and inflammatory diseases.

Side effects of amino acids

Eating amino acids in the form of a sports supplement is the same as eating meat, egg white, etc., only much more useful. Therefore, the side effects of amino acids are fiction, they do not exist in nature.

Amino acid complexes for and professional athletes are obtained from whey protein, i.e. from natural protein extracted from cow's milk. But it is worth knowing that such an amino acid as glycine has a calming effect on a person, it reduces the feeling of fear, anxiety and reduces psycho-emotional stress. If the athlete is not against such an impact, then he has nothing to be afraid of.

Amino acid complexes bring only benefits to the human body, but not everyone can afford them, since their cost is quite high.

It's time to find out what amino acids are, what they are for and how to take them correctly.

Amino acids serve as the "building material" for proteins, because thanks to the unique sequence of 21 types of these organic compounds, all types of proteins and muscle tissues are formed in the body. In terms of chemical structure, amino acids are characterized by the presence of an amino group with a nitrogen atom, which is the basis of this compound.

The presence of a nitrogen atom distinguishes amino acids from other nutrients we get from food (like carbohydrates), which is why they are the only compounds that can form tissues, organs, muscles, skin and hair.

Now, when people hear about protein, they automatically think only of muscles and bodybuilding, although amino acids are a significant component of the diet of any person, but it is especially important for those who play any kind of sport. Amino acids are generally divided into 3 categories: essential, semi-essential and non-essential.

What is meant by "indispensable"? "Essential" means that these amino acids cannot be synthesized by the body and must be supplied through the diet. There are 9 essential amino acids, including the famous BCAA group.

Branched chain amino acids (BCAAs)

Leucine, isoleucine and valine

Of the 9 essential amino acids, 3 are categorized as branched chain amino acids. These are leucine, isoleucine and valine. BCAAs have a unique chemical structure compared to other essential amino acids and therefore have special properties. Unlike other amino acids, BCAAs are faster and better absorbed by the body, that is, they are not absorbed in the stomach, but actually go directly to the muscles. To learn more about BCAA, read our article “BCAA. What are branched chain amino acids?

Other essential amino acids

Other essential amino acids: histidine, methionine, phenylalanine, threonine, tryptophan and lysine are necessary for the body to perform a number of physiological functions.

Histidine

Histidine is an aromatic amino acid that performs a number of vital functions in the body, including participation in the synthesis of hemoglobin, the functioning of the immune system, and tissue repair. Histidine is an important amino acid during the period of human growth, as well as in rehabilitation after illness.

Lysine

Lysine plays an important role in the functioning of the immune system. It also, along with semi-essential acids, is involved in the synthesis of collagen to keep skin, hair and nails healthy.

tryptophan

Tryptophan is an essential aromatic amino acid that contains an indole core. It performs a number of functions in the body, in particular, it plays the role of a chemical messenger in the nervous system. Unlike other amino acids, L-tryptophan is insoluble in water and is heat tolerant, meaning it does not lose most of its beneficial properties during processing.

Methionine

Methionine is a malodorous amino acid (contains a sulfur atom) that is a precursor to other amino acids such as taurine. Its antioxidant properties are able to protect the body by suppressing the action of harmful substances in it. It is also involved in building proteins and producing various hormones, including adrenaline and melatonin.

Phenylalanine

Phenylalanine is a nonpolar amino acid that has a benzyl side chain and is known for its antidepressant properties. It plays an important role in the production of dopamine and adrenaline.

Threonine

This amino acid is polar, uncharged, and after digestion is converted to pyruvate, playing an important role in glucose production and ATP energy generation.

Non-essential amino acids

Non-essential amino acids are those that can be synthesized by the body. You may have the following question: "If they are produced in the body, then why should we take them in addition?". The fact is that during exercise, after the energy in the form of carbohydrates is exhausted, the body begins to look for other sources of nutrition. Amino acids can act as such a source to provide the muscles with everything they need to continue training. However, the body is often not able to produce amino acids fast enough to meet the increased needs during exercise, so we must consume more of them, whether they are nonessential or not.

Alanine

Alanine is one of the simplest organic compounds in terms of chemical structure and is classified as a non-polar amino acid. Alanine plays a key role in the glucose-alanine cycle between the liver and body tissues. Simply put, it reacts in tissues to form pyruvate and then glucose for use as an energy source.

Glycine

Glycine is the smallest of all amino acids and is associated with the production of collagen, as well as proline and lysine. In addition, it acts as a neurotransmitter in the spinal cord, brain stem, and retina.

Aspartic acid

This amino acid is involved in the body's urea cycle, as well as in a process called gluconeogenesis (the metabolic pathway that leads to the formation of glucose). In addition, aspartic acid acts as a neurotransmitter that stimulates certain receptors in the nervous system.

Asparagine

Asparagine is necessary for the normal functioning of the nervous system, and it also plays an important role in the synthesis of ammonia.

Semi-essential or conditionally essential amino acids

These amino acids can be produced by the body in a certain amount, but in some circumstances this amount is not enough for normal physiological functioning, such as during illness or during intense training.

Serene

Serine is a proteinogenic amino acid that performs a number of biological functions in the body. It plays an important role in metabolism, enzymatic reactions and brain function.

Arginine

Arginine is a precursor of nitric oxide. It reduces recovery time after injuries, accelerates the healing of damaged tissues and helps to lower and stabilize blood pressure.

Tyrosine

Tyrosine is a proteinogenic amino acid that plays an important role in cell signaling.

Proline

This amino acid has an exceptionally rigid structure, which is used for the synthesis of collagen, which is necessary for the maintenance of healthy hair, skin and nails.

Ornithine

Ornithine plays a key role in urea biosynthesis and is also thought to prevent fatigue during exercise. The urea cycle is a series of biochemical processes that produce urea to remove ammonia from the body.

Glutamine

Glutamine is one of the most popular semi-essential amino acids among athletes and is involved in regulating acidity in the kidneys, creating cellular energy and stimulating muscle metabolism.

Cysteine

Cysteine ​​plays an important role in enzymatic reactions in the body. It is believed that it takes part in the binding of metals, and is also a precursor to certain antioxidants.

The benefits and uses of amino acids

Now let's figure out why amino acids are needed and for what purposes they are effective. Amino acids are an integral part of our body and the processes that take place in it every day. Maintaining a proper balance of amino acids through supplementation has shown great benefits for the body, from stimulating muscle growth to improving immune system function.

1. Muscle anabolism, reduced muscle fatigue and aid in muscle recovery

The biggest benefit of amino acid supplements is their ability to stimulate muscle anabolism, repair muscle, and prevent muscle fatigue.

Leucine, isoleucine, valine, asparagine, aspartic acid and glutamine are the 6 amino acids that are metabolized in the muscles at rest. They support numerous metabolic processes, for example, they play a fundamental role as substrates for protein synthesis and energy production, and they are also a precursor of glutamine and alanine.

During the first 10 minutes of exercise, the body reacts with the enzyme alanine aminotransferase to maintain high levels of certain amino acids during exercise. Intermediates that form as a result of this reaction can cause fatigue. However, glutamine has a number of functions in the body that allow it to be used as a nutritional source, so glutamine supplementation can increase muscle energy and muscle metabolism during exercise.

These benefits of amino acid supplements make them ideal not only for bodybuilders, but also for runners, sprinters, and people with an active lifestyle.

In 2000, an experiment was conducted to determine the response of muscle protein to the intake of amino acids. Six men and women consumed a drink containing 6 g of essential amino acids or a placebo drink 1 hour after exercise. Those who took the amino acids experienced an increase in phenylalanine levels, which did not occur among those who took the placebo. This increase elicited an anabolic response in the muscles, so it was concluded that amino acids stimulate protein anabolism and protein synthesis in muscle.

In addition, a 2003 scientific review reported that increased levels of leucine in the body can stimulate muscle protein synthesis in a catabolic state caused by dietary restrictions or exhausting workouts.

1. Amino acids for weight loss

Amino acids are not only useful for those who want to build muscle and improve their recovery, but they are also shown as a tool to help get rid of excess weight. One study followed 2 groups of people who wanted to lose weight and change their body composition. The first group used a diet with a high content of amino acids, and the second - with a low one.

After 16 days, it was found that the group taking more amino acids lost significantly more fat and less muscle mass than the other. Overall, evidence suggests that a diet high in protein and amino acids and low in carbohydrates results in greater fat loss while retaining protein in the body.

1. Diabetes

Diabetes is a disease in which the body is unable to effectively regulate blood sugar levels and produce insulin. When we consume carbohydrates, the level of glucose in the body rises. In diabetes, the body is unable to properly produce insulin to bring sugar levels back to normal, resulting in hyperglycemia. Amino acids have a positive effect on blood sugar levels. For example, arginine is a precursor to nitric oxide, a transmitter substance that has a direct effect on insulin sensitivity.

1. inflammation and arthritis

Another useful property of amino acids is that they can reduce the activity of inflammatory processes in the body. In one study conducted in 1973, amino acid esters and sulfur-containing amino acids, including cysteine ​​and methionine, were proven to be effective anti-inflammatory agents that can reduce the effects of edema and anaphylactic shock, and even reduce inflammation and improve adjuvant conditions. -induced arthritis.

1. The immune system

Although this may be news to you, a deficiency in dietary protein or amino acids weakens the immune system and increases susceptibility to disease. In particular, modern research shows that arginine, glutamine and cysteine ​​play an important role in the functioning of the immune system. For example, these amino acids are involved in the activation of various lymphocytes, natural killer cells and macrophages, interfere with the redox regulation of cellular functions, gene expression and lymphocyte proliferation, and also affect the production of antibodies, cytokines and other cytotoxic substances. Today, scientists are coming to the conclusion that supplements containing a specific set of amino acids can improve the immune system and reduce morbidity and mortality.

1. fertility

Recent studies show that amino acid supplements can increase fertility. For example, one such study involved 132 men with fertility problems. For 3 months they took amino acid and micronutrient supplements. The control group was a group of 73 men with reduced fertility (subfertility), who took a placebo. All results of the study of the test group showed a significant improvement in the field of conception, compared with the control group. Within 6 months after the completion of the experiment, 34 cases of conception were recorded in the group of men who took the supplements.

I hope you no longer have questions about why amino acids are needed, if there are, you can always ask a question in the comments.

Amino Acid Supplements

If you are getting all the nutrients you need from your diet, you may not need supplements. However, it is worth remembering that during training, the body's need for amino acids increases, so if you train a lot and want to build muscle or lose weight, then most likely you will need supplements. There are many options for amino acids, go to any store, they can be in powder form, in the form of tablets or capsules.

Amino acids in powder

Powdered amino acids come in a variety of flavors so you can easily add them to your favorite juice or water.

Amino acids in tablets

You do not have a minute of free time and need to urgently take a daily dose of amino acids? Supplements in tablet form are ideal for these situations.

Keep in mind that the role of amino acids in sports nutrition is very large, the more of them, the better. It makes no sense to take a high-carb gainer, it's easier to buy a kilo of sugar and mix it with protein, it will come out cheaper.

How to take amino acids?

Amino acid supplements are best taken in the morning, pre-workout, post-workout, and before bed to reduce muscle fatigue and maximize muscle anabolism and recovery.

How to take amino acids of one kind or another is always indicated on the bank. For example, BCAAs are best taken in the morning after waking up, before and after a workout. Complex aminos should be consumed between main meals, as well as before and after training. For the correct consumption of other types, you need to consider what other supplements you consume.