Amino acids – action, dosage, opinions [part 1/2]
Amino acids are an essential element of every body. These are tiny “building blocks” that build every protein. Each of them has a slightly different role. Athletes often use amino acid supplements to increase the exercise capacity of the body. See the benefits of using these natural nutrients.
What are amino acids?
Amino acids form proteins. When the protein is digested, it is again transformed into individual amino acids that are selectively selected for various applications. These new proteins formed in the body are a component of, among others skin, eyes, heart, bones and, of course, muscles.
Therefore, understanding the benefits of individual amino acids and increasing their amount in the diet can be very beneficial in achieving specific goals, eg building muscle mass. Of course, do not overdo it, because the right balance of protein provides health. Without it, each of the amino acids can become toxic.
There are 20-22 basic protein amino acids. 8-10 of them are so-called key (essential) amino acids, i.e. those that our body is unable to produce alone and must be provided with food. The remaining 14 are endogenous amino acids and a whole range of others that come from the 8 most important.
The following are all key amino acids and selected non-essential amino acids that are important in the diet of every athlete.
Exogenous amino acids – 8 key amino acids
Understanding the importance and optimizing these amino acids in the diet should be the basis of knowledge of every gym lover.
Histidine is used by the body to grow and repair all kinds of tissues. It plays a key role in the production and maintenance of nerve cells that wrap around the nerves creating a protective barrier. This prevents unintended impulses that could cause damage to the brain or spinal cord.
Histidine also takes part in the production of white and red blood cells and helps in the removal of excess heavy metals from the body. It produces gastric juices that can accelerate and improve digestion. It is also a precursor of another amino acid – histamine.
Benefits for people exercising at the gym – minimal, only to improve digestion
Dose – a minimum of 1000 mg per day, however, it is recommended to consume approx. 8 mg per 1 kg of body weight
Overdose – too much histidine can lead to stress and worsening of mental disorders such as anxiety and schizophrenia
Source – dairy products, meat, poultry, fish, rice, wheat (effects of eating wheat), rye
Lysine is an amino acid that is of great importance for the growth and development of the body. It affects the absorption of calcium, which causes the growth of muscles and bones. L-lysine helps maintain nitrogen balance and maintain lean body mass during periods of extreme stress and fatigue (ie ideal for reduction). It is also used to produce antibodies, hormones (growth hormone, testosterone, insulin), enzymes and collagen.
Lysine not only maintains, but also takes an active part in the creation of new muscle proteins.
Benefits for people exercising in the gym – besides maintenance and production of muscle proteins, lysine plays an important role in fighting fatigue and overtraining and maintains a positive nitrogen balance, creating an anabolic environment in the body
Dose – approx. 12 mg for 1 kg of body weight
Overdose – may result in higher levels of LDL cholesterol, diarrhea and bile dictation
Source – cheese, eggs, milk, meat, yeast, potatoes and beans
Phenylalanine raises the mood by stimulating the nervous system, which has a positive effect on motivation. It supports memory and together with its derivative – glutamine, they are considered an “intelligent vitamin”, although they are not vitamins.
Phenylalanine increases the levels of epinephrine, nor-epinephrine and dopamine. All 3 are important neurotransmitters needed for the optimal functioning of the nervous system. It also affects the absorption of UV rays from the sun, which translates into a higher level of vitamin D.
Its metabolite is tyrosine, which increases the level of dopamine and nor-adrenaline, as mentioned above. It is also one of the building blocks of glutamine, the amino acid that forms the largest part of the amino acid pool.
Phenylalanine has been attracting unflattering opinions over time due to the fact that it was used as a non-sugar sweetener in many carbonated beverages (aspartame). He was considered to be harmful to the brain and even carcinogenic.
Benefits for people exercising at the gym – in addition to a positive effect on motivation and vitamin absorption. D, phenylalanine affects the innervation, allowing for maximum muscle contraction and relaxation.
Dose – this recommendation is about 14 mg for 1 kg of body weight
Overdose – not recommended for pregnant women with diabetes. Overdose causes headaches, nausea, heart problems and nerve damage
Source – all dairy products, almonds, avocados, nuts and seedsPosted on: October 24, 2018