Everyone who seriously takes a great interest in sports, can not do without theoretical knowledge in the field of his own physiology. After all, in order to pump up muscles, it is important not only to pull iron, but also to know why you need amino acids, how to properly organize nutrition and training regimen, and most importantly - how to train without harm to the body.
What are amino acids for athletes?
Every advanced athlete knows why you need amino acids in bodybuilding. If you do not already know, be sure to pay attention to this area.
Amino acids are a special chemical compound from the category of organic acids. Unlike fats and carbohydrates, they are 16% composed of nitrogen. Each molecule of such substances contains one or more amino groups. When they are processed in the gastrointestinal tract, protein synthesis is used, which is used in the construction of muscles, and also the development of other compounds that are necessary for the body. Summarizing the above, amino acids are the material for the structure of muscles.
In addition, it is amino acids that are necessary for a healthy mental and physical tone of the body after training. They also participate in the process of fat burning, the work of the entire nervous system and even the brain. Why does the body need amino acids? To maintain the entire balance. And they help the athlete more effectively build muscle mass and it is easier to recover even after heavy overloads.
Amino acids: what are and for what do they need?
About 20 amino acids are known to be divided into three classes: interchangeable acids (their human body is able to synthesize itself), partially replaceable (the body produces them from other acids), and irreplaceable (their person can only get food, they are not produced in the body ).
To replaceable amino acids are:
- aspartic acid (needed for the assimilation of minerals);
- Glutamic acid (reduces cravings for sweets and alcohol);
- Ornithine (needed for the production of growth hormone);
- glycine (needed for brain activity);
- serine (involved in cell renewal);
- taurine (helps absorption of fats);
- proline (needed in the treatment of injuries);
- glutamine (energy source);
- cystine (antioxidant);
- alanine (energy source).
Consider an average category that includes partially replaceable amino acids, and find out what they are for. This group includes important arginine, cysteine and tyrosine, which help to develop muscles and improve immunity. L-arginine creates a cheerful mood, and like many other acids in this group, it is a powerful antidepressant.
There are also essential amino acids that need to be taken regularly, because they do not enter the body in other ways. These include:
- methionine;
- lysine (enhances the synthesis of protein in muscles;
- tryptophan;
- isoleucine (provides tissue energy);
- valine (generates energy);
- threonine;
- leucine (stimulates protein synthesis);
- phenylalanine.
The daily human need for each of these acids is about 1 g, but this number varies according to the weight, sex and age of the person.
When should I take amino acids?
If you do not keep a balanced diet, then you need amino acids in any case. They also need each athlete, because his body spends a lot of resources for recovery after heavy physical exertion.