What are this Acids ? What types are there? What are they for?
Amino acids (AA) are the main building blocks of proteins in the human body. They also play an important role in muscle development. The major amino acids are 20 and each contains a specific amino group (NH2) and a carboxyl group (COOH), a carbon and a hydrogen atom. In fact, there are more than 150 amino acids, but in the composition of proteins there are only the basic 20.
No two amino acids are the same. Each differs from the other because of its composition, side group or because of the hydrocarbon skeleton, the chain (R) it contains.
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Types of amino acids
Depending on the type of chain, amino acids are of two types – essential and interchangeable. The essential and essential amino acids are eight in number – methionine, threonine, tryptophan, leucine, isoleucine, lysine, phenylalanine and valine. They are indispensable because they are not produced in the body, but have to be absorbed through food (or from sports supplements, food supplements or medicines). The other 12 amino acids are interchangeable (non-essential), ie. the body can produce them if it needs them. Leucine, isoleucine and valine are called “branched chain amino acids” (BCAAs). An important non-essential amino acid for bodybuilders is arginine.
Sources of amino acids
The richest foods in amino acids are those that are high in protein – meat, fish, dairy products, legumes and more. Animal sources of amino acids contain more essential amino acids than plant products and are therefore more recommended for use. On the other hand, they also contain more fat.
Classification of proteins in food products
- Depending on their origin, proteins are of vegetable (soy, wheat, rice, etc.) or animal origin (dairy, egg, beef).
- According to the composition of the amino acids they contain. They are usually proteins rich in branched chain (BPAA) amino acids, amino-essential proteins (containing only the eight essential AKs) and proteins containing modified profile AKs (in addition to the basic ones, they also contain some non-essential AKs).
What are amino acids for?
- VRAK and AK with a modified profile are most effective for weight gain. However, branched profile AKs can also be used for relief, depending on what AKs are added to the essential ones.
- Amino acids help repair muscle tissue. They are also involved in the growth and development of muscles. When the body absorbs the AA it needs, it can produce more than 50,000 different proteins and more than 15,000 enzymes.
- But amino acids are not only involved in the synthesis of enzymes in the body. They also affect mood, concentration, aggression, sleep, sex drive and most moods.
Simple amino acid intake and dietary intake
There are supplements with a high content of free AA. The effect of taking free AA is greater compared to taking protein concentrates. This is due to their better perception by the human body. Once proteins are taken up by the body, they are broken down in the digestive system into di- and tri-peptides (compounds containing two to three AA). These peptides are “absorbed” by specialized cells in the small intestine, broken down into free AA, and the already released AA are transferred to the bloodstream.
After entering the bloodstream, the individual AA are transported to all the cells that need them, pass into them and are used for the synthesis of the necessary and specific for the cell / tissue / organ proteins and enzymes. Thus, protein synthesis (including the increase in muscle mass) during time occurs only after the breakdown of proteins from dietary AA.
Here comes the difference between regular intake and intake through food supplements. When taking AA as a dietary supplement, muscle building begins much faster, as the “building material” does not need to be digested, but is ready for use by the cells. Therefore, amino acid supplements have a stronger effect than protein powders in the short term, getting into the blood during the “golden hour” of post-workout recovery.
Recommendations
Even if you do not take AA in the form of a preparation, this is done indirectly through the food you eat (especially if it is rich in protein). Most often, protein intake is equal to 1-2 g of body weight, depending on the purpose of the “recipient”. There are people who take more than 2 g (3-4) of body weight, but this is not recommended.
Since you get AA from food, you do not need large doses when using them as preparations. But if you still decide to take, then 1-2 grams a day is enough. This dose is sufficient to supply the body with the AA needed for digestion and protein synthesis. When you eat AA, it is important to eat enough calories, as there is a danger that your cells will use them for fuel instead of as structural units. Most athletes prefer to take them about half an hour after training, when the body tends to more fully absorb the substances taken.
