Amino acids / BCAAs
Amino acids are the fundamental part of proteins and muscles. We do not always receive them in sufficient quantities from the diet, so it is good to use them in the form of nutritional supplements. They are intended for those, who want to gain quality muscle mass, but they are also suitable for diets. The advantage is that receiving them does not burden the digestive system.
What are their main effects?
- increase physical performance,
- support endurance and resistance to fatigue,
- protect muscles from the breakdown of muscle proteins,
- increase the natural production of growth hormone and creatine,
- regenerate damaged muscle tissues (but also bones, hair, skin),
- have a positive effect on the function of organs, tendons, glands and arteries,
- and help break down body fat.
Amino acids are divided into two basic groups - essential amino acids (EAA) and non-essential amino acids.
1. Essential amino acids
The most commonly sold essential amino acids are branched-chain amino acids, also abbreviated as BCAA (Branched-chain Amino Acid). These include three of the eight essential amino acids, leucine, isoleucine, valine, which play an important role in protein production, muscle protection and regeneration. Other essential amino acids are arginine, lysine, methionine, taurine and tryptophan. The body cannot make essential amino acids on its own, so we must take them from food or nutritional supplements.
- Leucine is the strongest activator of protein in the anabolic process, prevents the breakdown of muscle fibers, lowers blood glucose levels.
- Isoleucine increases physical endurance and supports the muscle supply of the necessary energy. It is needed for the production of hemoglobin, helps in the healing and regeneration of muscle tissue.
- Valine maintains the balance of nitrogenous substances in the body, stimulates metabolism and helps in the treatment of liver diseases.
During training, muscles consume their own BCAAs and convert them into energy. Taking BCAAs before training means supplying the body with the necessary source of energy, thus preventing your muscles from damage. Adoption of BCAAs after training (strength or endurance) helps to start quality muscle growth.
2. Non-essential amino acids
Although the body can procure non-essential amino acids on its own as needed, we should not underestimate their intake in the form of nutritional supplements. They play an important role in an unbalanced diet, weight loss, increased physical exertion or stress. We include alanine, cysteine, glutamine, carnitine and tyrosine.
When the body lacks enough amino acids, protein production is weakened, the metabolism begins to function in a restricted mode, which manifests itself in problems with overweight, fatigue, sleep disorders, mood swings, hair loss, skin problems and high blood pressure.