Amino Acids
Amino acids are often called the building blocks of protein,
so you can imagine that they are an essential part of any
serious body builders nutrition programme.
When you consume protein, your digestive system breaks it
down into amino acids that can then be used to synthesize
new proteins, including new muscle tissue. Amino acids are
divided into two main categories: non-essential amino acids
are those that can be synthesized from other amino acids,
nitrogen and carbohydrates, and therefore it is not especially
important that you consume them, although they are needed.
Essential amino acids are those which cannot be synthesized
from other amino acids, so these are the ones to pay particular
attention to.Essential amino acids are: Isoleucine, Leucine,
Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and
Valine.
There are also what is called branched chain amino acids,
or BCAAs, which are particularly important for bodybuilders
because they make up approximately one-third of lean muscle
tissue.
Amino acid supplements usually come in the form of capsules
or tablets, and are a convenient way of making sure that your
body has sufficient amino acids to provide an optimum environment
for the building of muscle tissue. It is also possible to
get your amino acids from protein supplements or meal replacement
products, but specific amino acid boosters do not contain
all of the other ingredients or filler of these products,
so they allow for more precise macronutrient balancing.
Amino acid supplements have been proven in studies to increase
muscle mass, lifting capacity, energy levels and immune function,
while decreasing fatigue and muscle breakdown following intensive
exercise. They are therefore shown to be of particular benefit
to weight trainers, who need to push their muscles hard every
session in order to build lean muscle mass, and cannot afford
to wait forever for damaged tissue to regenerate.
The science behind these benefits is simple. The body requires
a positive nitrogen balance to create an anabolic environment,
which is optimal for muscle building. Positive nitrogen balance
occurs when the amount of nitrogen entering a persons body
is higher than the amount leaving it. Nitrogen cannot be obtained
from carbohydrates or fats, only protein. So you must consume
protein or amino acids in order to create a positive nitrogen
balance.
Additionally, research has shown that increased amounts
of amino acids in the bloodstream can increase the production
of an anabolic hormone IGF-1, which stimulates cell growth
and in particular muscle cells. This is an addition to the
natural function of branched chain amino acids in preventing
muscle tissue breakdown. They can even be used directly as
an extra energy source in a pinch, so it is definitely a good
idea to always maintain a high level of amino acids if you
are serious about maximizing the potential benefits of your
weight training.
Many bodybuilders find that taking amino acids before their
workout helps them stay alert and focused throughout, and
research suggests that this is because branched chain amino
acids and the essential amino acid Tyrosine have been shown
to manipulate neurotransmitter precursors with the result
that the onset of fatigue is delayed. As we have talked about
elsewhere, it is crucial to maintain focus during a workout
in order to push your muscles hard and stimulate the transformation
reaction that causes new lean muscle tissue to be built.
So what kind of amino acid supplements should you look for?
Well, if you are also regularly using meal replacement products
(shakes or bars), and/or a protein supplement such as whey
protein, it is possible that you will not need an additional
amino acid supplement. If you do decide to make them a part
of your nutrition plan, be sure to pick a supplement with
a high number of branched chain amino acids, or BCAAs, which
may be named as Ieucine, Isoleucine and Valine. The amino
acids should also be naturally occurring, as synthetic forms
can be toxic.
Amino Acids |
