Amino acids and muscle building
Do amino acids help build muscle mass?
There has long been a debate about whether athletes should take amino acid supplements as a natural way to simulate the process of building muscle mass. Currently, the discussion is more focused on how to time protein intake, what are the appropriate protein types and amino acid intake in relation to training. The research that was carried out focused on verifying the need for proteins before and after exercise in order to achieve the activation of the processes of regeneration and growth of lean muscle mass.
Leucine and phenylalanine cause an increase in lean muscle mass
Researchers from the University of Texas conducted a study in which they tested the hypothesis that 6 g of essential amino acids administered orally within one to two hours after strength training stimulates the growth of lean muscle mass. The two amino acids applied in this study were leucine and phenylalanine. When subjects drank a drink containing these amino acids after training, an increase in pure protein was noted in their muscles, which is an indicator of an increase in lean muscle mass.
Arginine increases growth hormone and improves regeneration
The amino acid arginine, plays an important role in initiating the regeneration process after training. In one study, half of the subjects were treated with a carbohydrate supplement after training and the other half with a carbohydrate and arginine supplement at one, two and three hours after exercise at 1 g of carbohydrates per kilogram of body weight and 0, 08 g of arginine per kilogram of body weight. During the four hours of subsequent regeneration, muscle glycogen recovery was faster in the arginine carbohydrate group.
The researchers attribute the above-mentioned result to the ability of arginine to increase the availability of glucose for muscle glycogen synthesis during regeneration. However, some undesirable side effects such as hot taste and diarrhea have been associated with the intake of a carbohydrate supplement with arginine.
Arginine is also likely to increase the secretion of growth hormone, which affects muscle growth. It acts as a dilator causing smooth muscle relaxation in the arteries. This helps to lower blood pressure and increase congested muscles, probably also to increase the supply of nutrients and oxygen to increase muscle growth. However, there is currently little scientific evidence for the effect of arginine on muscle growth.
BCAA - branched chain amino acids
As for the branched-chain amino acids BCAAs (leucine, isoleucine and valine), they make up about one third of the proteins contained in muscle. Together, they work to restore muscle proteins that are catabolized during exercise, and are also a source of energy during exercise. The more intense the training, the more leucine is consumed. After aerobic exercise, the plasma leucine level decreases by 11 to 33%, after strength training by 30%. In addition, intense aerobic load reduces leucine stores in skeletal muscle.
Another scientific study concluded that if you supply leucine in the form of nutritional supplements (50 mg per kilogram body weight per day) together with 1.26 g protein per kilogram body weight per day, you will avoid a decrease in leucine stores during the five-week speed and muscle training program. . Further studies have shown that the intake of branched-chain amino acids BCAA containing 30 to 35% leucine before or during endurance training reduces the rate of protein catabolism during exercise and saves muscle glycogen.
IS IT SUITABLE TO USE NUTRITIONAL SUPPLEMENTS CONTAINING BCAA BRANCHED AMINO ACIDS?
Your body starts using BCAA branched-chain amino acids as an energy source only if you do not have enough carbohydrates (carbohydrates prevent the burning of branched-chain amino acid stores). In other words, you should supply your body with all the necessary branched-chain amino acids of BCAAs, especially through diet. In addition, a great way to supplement the branched-chain amino acid loss caused by training is to consume dairy products or whey protein after training.
Glutamine as an essential amino acid for muscle growth?
Glutamine is the most common amino acid in the human body. The largest amount is stored in the muscles, but a relatively large amount is also in the brain, lungs, blood and liver. Glutamine serves as a building block for proteins, nucleotides (a structural unit of RNA and DNA) and other amino acids and is a major source of fuel for the cells that make up the immune system. Recent studies point to bedtime glutamine dosing due to higher growth hormone production in athletes with hard training, which causes muscle growth.
THERE IS EVIDENCE THAT GLUTAMINE MAY AFFECT REGENERATION IN AT LEAST FOUR WAYS:
Glutamine saves protein
Glutamine stimulates glycogen synthesis
Glutamine protects the immune system
Glutamine proteoanabolism
During intense training, the muscles release glutamine into the bloodstream. This can reduce the glutamine reserve by up to 34%. Such a decrease can be problematic because a lack of glutamine promotes the breakdown of muscle tissue. And if the amino acid glutamine is enough, it prevents the loss of muscle mass.
Glutamine also stimulates muscle glycogen synthesis. In a study in which subjects were treaded on a stationary bicycle for 90 minutes and given glutamine intravenously within two hours of the end of the procedure. Twice the concentration of glutamine was recorded in the muscles. It is not entirely clear how glutamine works in this case. Researchers believe that either glutamine in the muscle is directly converted to glycogen or it can prevent the breakdown of the muscle glycogen present.
Glutamine is also a major source of energy for the cells of the immune system. Intensive training reduces glutamine levels, and scientists believe that this may be one of the reasons for the weakened immune system that we encounter in hard-working athletes. Glutamine supplementation in the form of a nutritional supplement is beneficial in the prevention of infectious diseases that may accompany training.
Glutamine is also involved in cell hydration control processes. By maintaining cell volume, proteosynthesis is stimulated and protein breakdown is reduced.
Glutamine is therefore beneficial for everyone who wants to maximize their performance, support the regeneration of muscles and the immune system. The recommended daily dose of glutamine is 5 to 20 grams.
Amino acid absorption
In order to better absorb amino acids, it is important that their supply is ensured mainly in a natural way from the diet. However, sometimes a given amount is not sufficient for people with high physical activity, and therefore it is necessary in this case to supply the body with amino acids in the form of a nutritional supplement.
As for proteins, one of the best absorbed substances is proteins from animal sources. Scientific research has confirmed that 95 to 99% of animal protein is absorbed and utilized in the body. But even a protein of plant origin is well absorbed if it contains all the essential amino acids. More than 90% of the proteins of plant sources with a high protein content are used by the body.
Žiadne komentáre:
Zverejnenie komentára