While much research has been done on the important role of whole proteins, over the years researchers have been optimistic about the specific role of the building block protein, called amino acid, in overall health, exercise, body composition, and sports.
Whether you have clients who ask you about whether they should take more amino acids or if you would like to be up-to-date with new research on nutrition, we are summarizing the new research and agreement clearly.
This article is a review of the evidence examining whether the amino acid intake is healthier, and considering the evidence that some amino acids may increase fat loss.
Amino Acids: Essential Oils
Amino acid they are the building blocks of chemicals. If you think of proteins like the house of Lego, every Lego will be an amino acid. There are twenty-two amino acids, two which was only discovered recently.
Just as you can combine legos in different ways to design a home, shop, boat, or fire station, there are many ways that twenty-two amino acids can combine in a row to build different chemical structures such as hormones, enzymes, immunity cells, or muscle cells
Some of the amino acids in the body can be made from other components. These are called non-essential amino acids.
The essential amino acids are:
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Line
- Pyrrolysine
- Serine
- Tyrosine
There are ten (and nine) amino acids, however, which the body cannot make. These essential amino acids are produced by the body through the food we eat. When you eat, digest, and drink foods that contain proteins, the body isolates proteins from food and uses building blocks (amino acids) to finish building the proteins your body needs during this time. The ten amino acids are:
- History
- News
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Selenocysteine
- Threonine
- Compare
- Valine
When food contains all the essential amino acids, they are called complete proteins. There is a misconception that proteins do not produce all the essential amino acids. This is not true. While most protein sources lose one or two of the essential amino acids in large quantities, other protein sources can provide an abundance for those amino acids to produce. complete chemistry.
There is also a third group of amino acids called amino acids, sometimes called amino acids. These amino acids are completely absorbed by the body, except during periods of illness and stress. These are:
- Arginine
- Cysteine
- Glutamine
- Tyrosine
- Glycine
- Ornithine
- Line
- Serine
BCAAs: A Special Amino Acid
Amino acid branching (BCAAs) are frequently discussed in research on the role of amino acids in fat burning.
Amino acid branching (or BCAA for short) are small group of amino acids. There are three BCAAs: valine, leucine, and isoleucine. They have been studied for many years for their role in the treatment of kidney failure and other types of physical injuries such as inflammation and sepsis. Together, BCAAs do almost one third of soft muscle protein, which is why there is a growing interest in understanding the role played by BCAAs in athletes.
Recently, research has focused on their role in resolving life crises for physical improvement and their role in improving physical activity. We will review this study in the next section.
Amino Acids, Exercise, and Muscle Size
Inoara The power of amino acids has gained acceptance from bodybuilders and athletes for generations to come as a way to boost muscle mass.
Below is a summary of research studies on the effects of amino acids to improve health.
- Food rack of the elderly with glucose intolerance with essential amino acids and arginine can help improve muscle strength, strength, and overall physical function.
- Older adults experience sarcopenia, which is loss of muscle and strength over time. Growth in the elderly with BCAA leucine may help prevent, delay, and even reverse sarcopenia.
- After exercise, supplement with BCAA leucine with carbohydrate and protein resulted in increased protein synthesis compared to carbohydrate and protein supplement without leucine.
- BCA may reduce the rate of damage of protein during exercise.
- Exercising with BCAAs before strenuous exercise, such as running, can help improve performance same to you reduce mental and physical fatigue by delayed glycogen deficiency (type of stored glucose). This is beneficial for people with low levels of physical activity who do regular exercise.
- Ationari with free leucine and protein and carbohydrate can increase muscle protein intake after exercise.
- Amino acids and extra carbohydrates help reduce muscle damage and fatigue in athletes.
- Amino acids abound methionine can be toxic
- More with amino acid arginine generally has no effect on exercise or muscle development.
And International Sports Association The ISSN recognizes the important role of protein in exercise and overall health. In fact, ISSN recommends that athletes and people who exercise regularly increase their recommended RDA protein from 0.8 grams per kilogram to up to 2.0 grams per kilogram.
Depending on whether one type of protein or amino acid is superior to another type of athlete, ISSN states, “Under certain conditions, specific amino acids, such as chain amino acids (BCAAs), can improve exercise performance and recovery from exercise.”
Can Amino Acids Increase Loss? What the Witness Says
Nutritionists they generally agree that increasing protein intake through diet and protein supplementation, especially with BCAAs, can improve exercise performance and support muscle growth in specific conditions, and may prevent other forms of sarcopenia.
While there is extensive research on the role of major nutrients in fat loss and overall body weight, researchers, nutritionists, and athletes are all interested in the role that specific amino acids can play. can be found in the air, commonly known as “combustible. ”
Here is a summary of the study:
- Added complete protein yesconsumption of nutrients is associated with excessive fat loss.
- AAarin BCAA (76% leucine), with moderate calorie restriction indicates a large loss of visceral fat, which is the type of fat that covers the organs, most of which are associated with type 2 diabetes and heart disease.
- Consuming BCAAs to support weight loss in people with type 2 diabetes is controversial. In some readings, it is shown improve glucose control, while in others, increased BCAAs in obese people with type 2 diabetes indicate the possibility increase insulin resistance. This is because, in general, higher body composition in fat is associated with higher levels of BCAAs, too recent research suggests that BCAAs can interfere with the production of fatty acids, resulting in insulin resistance.
- The circulating BCAAs in the blood are generally associated with most body fat in non-athletes.
- Extra BCAAs in resilient athletes on a hypocaloric diet can maintain muscle mass and function while losing fat.
Studies have shown that while eating a high-fat diet with exercise is associated with fat loss, high intake of amino acids, i.e. BCAAs, to achieve effective weight loss is only possible in certain cases. In particular, AAAarin BCAA can increase fat loss while maintaining muscle mass and supporting function in trained athletes, but is not effective for professional athletes who want to lose weight or to deal with obesity.
If you or your partner think that they will benefit from more protein or specific amino acids, you can work with them to see how to increase protein intake through diet. If they are more motivated to take supplements, if they are still having difficulty meeting protein intake alone, or if they want supplements with specific BCAAs to benefit from the benefits of athletes, they can consider supplements. Make sure you talk to your partner about what they should consider before deciding to take supplements.
Great Takeaways
The benefits of protein are an important part of a healthy lifestyle for athletes and non-athletes. Athletes with specific workouts or bodybuilding goals may benefit from increasing amino acids, especially BCAAs.
It is generally accepted that a high intake of BCAAs through diet or supplementation can help improve muscle tone, function, energy, and overall cohesiveness in people who engage in a moderate daily routine for strenuous exercise. . However, there is no significant support for the use of BCAA supplements on its own as a weight loss aid.
