Amino acids and athletic performance
There has been considerable research on protein requirements of athletes. Most experts and studies indicate that athletes who do intense resistance training or bodybuilding should consume up to 1.8 grams of protein per kilogram of body weight per day. Athletes at altitude may need as much as 2.2 grams of protein per kilogram per day. This is twice the recommended daily allowance of protein for the average personwho do not exercise. Those athletes that protein intake can suffer from malnutrition or injury during training exercises. More than the amount recommended for athletes does not help an athlete gain muscle mass, however.
Anabolic Amino Acids
One advantage of amino acid supplementation is speculated that hormones that stimulate the growth hormones in the body, such as arginine and ornithine, increase the athlete's muscle mass, body modificationcomposition and resulting in increased muscle mass. This can be achieved by changing the diet or increasing the amount of amino acid supplements with amino acid supplements. It is important to use a protein crystallizes, the NSF "Certified for Sport" in a way that allows professional athletes to use the product without the fear of testing positive for banned substances or anabolic steroids.
Branched Chain (BCAA) andLeucine, isoleucine and valine, which generate energy for the body is exercise and are called "ergogenic" amino acids. Reduce the exercise caused by the degradation of proteins and reducing muscle loss during intense exercise. Remember that the body uses muscle for energy if it comes to finding energy elsewhere. Since the consumption of these enzymes during intense activity, increases muscle mass and increase lean muscle to fat ratio. Secondly, enzymes are BCAAable to reduce exercise-induced fatigue. The enzymes are taken up by the muscles during exercise so that oxidative metabolism (metabolism using oxygen instead of muscle) takes place.
Eventually, the BCAA enzymes are used up during exercise and this triggers another amino acid, L-tryptophan, to increase and enter the brain. L-tryptophan induces a sudden psychological and physiological need to rest, signaling the time to stop exercising and is probably the cause of over-training syndrome, low energy, loss of periods, depression, appetite loss, weight loss, immunosuppression and poor performance in athletes who are overdoing it. BCCA supplements help reduce over training syndrome by reducing the ratio of BCCA to L-tryptophan.
Glutamine also supports muscle growth and development. Researchers have found that glutamine provides fuel as well for white blood cells, preventing the immunosuppression seen in overt raining syndrome.
Many professional athletes are turning to an all natural amino stack called gHP Sport. The main reason is because it's NSF "Certified For Sport" and they know they can take gHP Sport without fear of losing their career due to banned substances.
Amino Acids and Weight Loss
Some amino acids seem to be helpful against obesity by allowing the body to burn fat more efficiently and by suppressing the appetite. Obesity is considered a cofactor in clogged arteries, high blood pressure, diabetes and the increase in certain cancers. The particular amino acids implicated in weight loss are carnitine, phenylalanine and tryptophan. Science tells us that most overweight individuals do not eat the degree of calories required to explain their weight gain. They just tend to burn calories at a lower rate than thinner people and store the calories as fat.
A number of studies have indicated that genetics has a great deal to do with your weight. Identical twins tend to be more strikingly similar in weight than are fraternal twins. Fat storage in overweight individuals depends on the enzyme known as lipoprotein lipase (LPL). Researchers believe that LPL determines the number of nutrient molecules that the fat cell takes up during storage. Repeated bouts of crash dieting actually cause weight gain because LPL is increased during the weight loss phase. The body adapts to the lower caloric intake and stores as much food intake as possible.
Many researchers suggest that amino acid supplements may be helpful in weight loss programs. Carnitine transfers the fatty acids back out of the fat cell and makes it possible to burn them. This increases the body metabolic rate of the body and helps reduce muscle weakness in weight loss. Carnitine is made from Lysine and Methionine, which are both essential amino acids and we do not manufacture what we really need. Tryptophan, in addition, helps reduce the body from craving for carbohydrates and Phenylalanine decreases appetite by improving the amount of the neurotransmitter, norepinephrine, in the brain.
Amino Acids and Aging
Amino acids can affect premature aging. In fact, amino acids are considered preferable over alpha-hydroxy treatments in skin aging because they do not photosensitize the skin and result in a lesser irritation of the skin than alpha-hydroxy treatments. Amino acids are applied to skin cells and help remove wrinkles, smooth the skin, exfoliate the skin and reduce the appearance of fine lines. The appearance of photo-damage is reduced.
Amino acids also help improve the internal aging process. For example, Arginine can help in reducing heart conditions, including clogged arteries. It is also a natural anticoagulant and may help reduce cholesterol levels. Leucine is also good for its anti-aging properties. It supports the body and the healing processing, reducing the aging process. Without enough Leucine, our body will not repair itself well. In addition, it is found to improve the appetite in those suffering from cancer. Cysteine plays an essential role in the anti-aging process because it helps us metabolize fats better. It has been shown to lessen the damage to the body due to alcohol and cigarettes. It is preventative against heart disease and cancer and boosts the immune system so you will get sick less often. There are several other amino acids that slow or reverse the aging process.
Forms of Amino Acid Supplementation
Amino acids, as mentioned, come in food like meats, dairy, soy and legumes. Sometimes the diet is enough to provide us with enough amino acids. If not, however, amino acids must be given by supplementation. Some ways to supplement amino acids include protein shakes, some of which are not very tasty but are good for body builders who can simply chug them down with water or juice. They also come in tablets, caplets and in tincture forms through health food stores or on the Internet. Amino acids also come in crystallized form, making them highly soluble and pure in the management of the several conditions helped by amino acid supplementation.
The Vitality of Amino Acids in Your Diet
Our diet provides us with all that we need in life. We thrive on carbohydrates, fatty acids and numerous types of proteins. Proteins make up the substance of our organs, glands, hair, nails, muscles and tendons and are vital to our existence. In fact, they make up the greatest part of our body weights.
The proteins we create as a part of biological processes or that we eat as part of our diet are all made from amino acids. There are twenty standardized amino acids of which several are considered (essential) because the body cannot make them and they must be eaten. Besides being the important building blocks to structural proteins, amino acids help to make aspects of coenzymes, which help our bodies enzymes work. Amino acids are also part of the creation of heme (a vital blood protein).
Scientists and nutritionists are beginning to recognize the benefit of amino acids in the aging process, for athletes of all types and for women's health. For example, amino acids provide (myoproteins), which are muscle proteins that aid in building muscle mass and help athletes recover from being fatigued. They absorb quickly so that they can very easily be replenished when used up in sports activities.
The essential amino acids, required in our diet include the following:
· Histidine
· Isoleucine
· Leucine
· Lysine
· Methionine
· Phenylalanine
· Threonine
· Tryptophan
· Valine
There are also numerous non essential amino acids that are considered so because our bodies can create the amino acids from an internal source of body elements. These include:
· Alanine
· Arginine
· Aspartic acid
· Cysteine/Cystine
· Glutamic Acid
· Glutamine
· Glycine
· Ornithine
· Proline
· Serine
· Taurine
· Tyrosine
The Importance of Several Amino Acids
The following amino acids have special importance when it comes to enhancing bodily functions. Some are considered essential amino acids while others are non-essential amino acids that are particularly important in amino acid supplements.
Lysine
Lysine is one of the essential amino acids so we need it in our diet. It is essential in the processes of growth and cholesterol reduction. It is an amino acid which is vital to the making of connective tissues in our body like cartilage, tendons and skin. Without enough lysine in the diet, people get kidney stones and a variety of other disorders. Athletes who work out a great deal are at risk for lysine deficiency. Lysine comes to our diet through protein and most protein comes from meat and dairy sources. This means that vegetarians can also suffer from lysine deficiency as are those who eat diets high in cereals and baked goods.
What is Lysine used for?
Lysine has therapeutic uses as well. For example, lysine supplements are helpful in managing herpes diseases like shingles. It can also reduce the frequency of herpes breakouts. In addition, lysine helps calcium absorption in the diet so that individuals with osteoporosis can take lysine supplements to help strengthen bones. It is the L-lysine form that works the best on the body.
Arginine
Arginine is considered a non-essential amino acid but it is vital for bodily functions. For men, it improves blood flow to the penis in order attain an erection and enhances sperm count. It also slows the growth of cancer cells because it improves the body's immune system. It increases muscle mass and reduces the amount of body fat, resulting in weight loss. By releasing the growth hormone of the body, Arginine leads to the best muscle growth and maximum tissue repair in the event of injury. Like lysine, Arginine comprises a major portion of collagen and connective tissue. This makes it good for treating arthritic and connective tissue diseases. Arginine can also be converted to glucose and its storage product, glycogen, if needed.
Why Do People Use Arginine?
Heart Disease: Arginine creates nitric acid which improves blood flow to major body organs, including the brain, the legs and the heart.
Erectile Dysfunction: Nitric acid is very important in the attainment of an erection. The muscles of the penis relax, allowing blood to flow in at the time of an erection. It must be taken regularly in order to work.
Wound Healing: Arginine helps form another amino acid, Proline, that is vital for the synthesis of collagen (connective tissue).
Where can I find Arginine?
If you take an amino acid supplement, you are already covered. If not, the amino acid can be found in animal protein, dairy products, soy products and some plant proteins. One can become short on Arginine if there are infections, burns or other injuries and one may need to take a supplement to make the deficiency up.
Ornithine
Ornithine is a non-essential amino acid that, along with Arginine and Carnitine, is vital for the healthy functioning of the immune system. It helps the liver regenerate itself in case of injury and helps insulin function as a muscle-building hormone. Ornithine is created by the amino acid, Arginine, which is metabolized during urea (a part of urine) production. Ornithine is highly conducive to the production of growth hormone. As mentioned before, growth hormone builds muscle mass. It also improves insulin production. There are beneficial effects of Ornithine in those who have had major surgery, serious infections, cancer, major trauma or burn injuries. Using Ornithine helped to improve the appetite, quality of life and weight gain in those who took it following these illnesses. Finally, Ornithine has been shown to help those with severe liver disease, such that the disease is affecting their brain.
Where is Ornithine Found?
Amino acids generally come from the same sources, predominately in meat, fish, eggs and dairy products. The recommended daily allowance is five grams per day. Deficiencies in Ornithine are rare but can occur during growth spurts, pregnancy, malnutrition or following severe traumatic injuries.
Glutamine
Glutamine is the most prominent amino acid found in our muscles and it helps to make muscles grow. People who have been bedridden for a long time would benefit from glutamine to build up muscle mass. It also improves the function of the brain and helps with digestive diseases. It helps reduce fatigue and has been found to be helpful in treating brain diseases like dementia and schizophrenia. The body's immune system is highly dependent on the presence of glutamine. It is considered non-essential but in conditions when the body really needs it, the production of it is insufficient and you need it in your diet. Conditions needing extra glutamine include severe injuries, surgeries, prolonged stress, and infections.
Importance of Glutamine
Glutamine is used to heal the body from injuries, from major to minor ones. It responds to the elevated cortisol levels present in times of bodily stress. Glutamine enhances the healing process, including those from cuts or severe burns.
Glutamine is used also to treat inflammatory bowel diseases like Crohn's disease and ulcerative colitis. It appears that glutamine heals the internal tissue in these conditions.
Glutamine helps AIDS patients who have muscle loss to gain muscle back, along with other nutrients.
Athletes who train heavily will reduce their stores of glutamine and benefit from having glutamine supplements. The athlete recovers from injury better, as well.
Cancer patients have low levels of glutamine and require supplementation in order to improve their malnourished state. Glutamine can also heal the lining of the intestines during chemotherapy.
Sources of Glutamine
The best dietary sources of glutamine include proteins from animals and plants, including beef, fish, poultry and port, dairy products, raw spinach, raw cabbage and raw parsley.
Glycine
Glycine is notable for its ability to prevent muscle degeneration and it improves the storage of sugar in the body. It allows the glucose of the body to turn into energy, making it useful for athletes needing that extra boost. It is used in the repairing of damaged body tissues and promotes healing following injury. It is a non-essential amino acid; meaning that the body is capable of producing it itself but one can still suffer from deficiency in times of need. Glycine has recently been shown by research to work with antioxidants in the management of cancer. It has been shown to be effective against melanoma (skin cancer), by blocking the formation of blood vessels inside the tumor.
Glycine is vital to the construction of DNA and RNA, the building blocks and information storage of the body. By boosting the body's creatine content, it helps to build our muscle mass. Glycine is not only found in muscle; it is found in skin and other types of connective tissue as well. It keeps the skin firm and flexible as well.
Glycine is important for the function of the nervous system. It puts a stop to the parts of the brain, causing convulsions, hyperactivity and bipolar depression. Glycine can be changed to another neurotransmitter, serine, which can be useful in the treatment of schizophrenia. Improve recovery of memory and helps people with sleep disorders, Parkinson's disease, Huntington's disease, and even jet lag.
What are the sources of glycine?
Glycine is found in protein foods like meat, fish, beans, dairy products and medicalsupplement.
Leucine
Leucine is an essential amino acid that is combined with isoleucine and valine in order to maximize the muscle, bone and skin healing. It provides energy to the body and helps regulate blood sugar in the body. Is an amino acid to burn fat and burn the deep layers of fat in the abdomen and other areas. Leucine is particularly able to convert glucose (sugar) very quickly, which makes it excellent for the prevention ofmuscle loss. For athletes, prevents the use of muscles to produce energy for the muscle is built into body building and other strenuous activities. Thos who suffer from trauma or major surgery may speed the healing of an additional leucine.
The shortcomings of the leucine
Without leucine, may suffer from symptoms of blood sugar such as dizziness, fatigue, headaches, irritability and confusion. Remember, leucine has not been created bythe body and must be obtained from the diet.
Sources of dietary leucine
Leucine can be obtained from any source of meat or fish and rice, beans, milk, soy flour and wheat. Those are important, but do not have the best diet supplements leucine can be considered to prevent muscle loss and blood sugar. Because leucine is used along with isoleucine and valine, it should becombination.
Isoleucine
Isoleucine is an essential amino acid that is particularly useful in making the body's hemoglobin (a component of blood). It also regulates blood sugar and increases energy. For athletes, isoleucine is vital in the rapid repair of muscles, bones and skin, as a result of an injury. Athletic endurance has improved, making it an important supplement for bodybuilders and other athletes. And "one of the three brancheschain amino acids (leucine and valine along with) and all protect and promote muscle recovery during and after exercise. We found that isoleucine deficiency causes fatigue, dizziness, headaches, depression, irritability and confusion.
Isoleucine How I can get?
As an essential amino acid isoleucine can not be produced by the body and must be ingested. Excellent food sources are seeds of any type of meat, fish, nuts, eggs,dairy products, lentils, peas and soy protein. Those lots or body builders should take into account the integration of isoleucine. As with leucine, isoleucine must be taken with leucine and valine. They work together to do their important work.
Valine
Valine is an essential amino acid that is used in combination with leucine and isoleucine to improve the repair of body tissues and the proper maintenance of nitrogen balance inbody. It is also useful in treating diseases of the liver and gallbladder, including the treatment of hepatic encephalopathy (brain, a condition associated with the liver), and it feels to calm emotional state. Indeed, valine is deemed necessary for proper mental and emotional functioning.
Valine is one of the three branched-chain amino acids (leucine and isoleucine as well). Taken together, regulate blood sugar and give the body an extra boost of energy. When aexercises, there can be a cannibalization of muscle for use as energy. Valine and his minions to stop this process and instead promote muscle growth, providing glucose as an energy source for the body.
How I can get Valine?
As essential amino acid valine is, must be obtained through diet or supplements, and leucine with isoleucine. Good food sources of valine produced meat, fish, dairy products, mushrooms, soy proteinsources and peanuts. Valine deficiency is possible in those following a diet low or restricted. Valine supplementation should be considered where a lot of exercise, eating a diet low in protein or are looking to build your muscles. Always take with isoleucine and valine, leucine, working together.
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