Contents
Let’s figure out what amino acids a person needs. Does it make sense for athletes to take sports nutrition or can you get by with natural protein. Are there potentially toxic amino acids.
Beginning athletes and professionals take dietary supplements with amino acids to build muscle mass, strengthen bones, fight overwork, repair injured tissues, balance nitrogen, and utilize fat. But any sports nutrition should be taken competently and only in consultation with the doctor.
Why are amino acids needed?
The health of the whole organism as a whole depends on amino acids, since they are necessary not only for muscles, but also for internal organs, the skeleton, eyes, etc. The body needs 20 amino acids to maintain vital processes, 8 of which are essential, one is conditionally essential , 11 – synthesized by the body.
Most of the healthy proteins a person gets from food of animal origin. Vegetarians, especially athletes, need to carefully approach the preparation of the menu. Deficiency of substances, as well as excess, negatively affects the functioning of organs and systems. Also Read: Pre-Workout Nutrition
The use of amino acids in sports nutrition
There is nothing more useful than natural protein food. If you follow the recommendations of doctors and correctly calculate the amount of protein, sports performance will increase. A person receives a sufficient amount of substances with 2-3 meals.
What essential amino acids are necessary for athletes and amateurs to improve performance:
- Histidine at a dosage of 10 mg per kg. Contained in chicken, legumes, fish, milk, meat products. With good nutrition, athletes get this amount from ordinary foods.
- BCAAs are a triple complex of amino acids that work better together. Contained in the same products as the above components.
- Phenylalanine can be taken for a short time because, although important to the body, it is potentially toxic. With good nutrition, the need for additional intake in the form of supplements disappears.
- Threonine. It is found exclusively in animal food. Athletes who consume plant foods need 200-500 mg per day.
- Lysine and methionine – 12 mg per kg. Contained in cereals, meat, seeds, eggs and other products.
An excess of these components can lead to various disorders, such as anxiety, high cholesterol, relapse of kidney and liver diseases. See also: Myths about protein
Replaceable amino acids
Such substances are produced by the body, they can also be found in food, but the amount of essential acids still prevails in the products. Supplements are not needed regularly, but only in certain situations:
- During drying, you can take glutamine. It protects muscles as the body tries to provide itself with energy using protein during a low-carbohydrate diet. Enough 10-30 mg.
- Utilizes fat L-carnitine, but it does not promote muscle growth. The main purpose of the fat burner is to get a beautiful relief during drying. There is no exact dosage, it is necessary to take into account the volume of muscle mass. It is found in almost all protein foods, with the exception of plant foods.
- NMV is little produced by the body, so taking it in the form of dietary supplements is justified. Supports muscle health and volume. You need 3-6g per day. It is found in small amounts in oranges, grapefruits, lemons, etc.
- Cysteine is taken for detox and growth of collagen fibers, as well as for better absorption of other sports nutrition.
- Arginine is needed to build muscle mass without increasing adipose tissue.
Taurine does not help build muscle. It has a different purpose – regulating the heart rate, which is important for improving performance and endurance. See also: Diet for drying the body
Conclusion
All the necessary amino acids enter the body with food or are synthesized by the body. The debate over the effectiveness of supplements continues. If you adhere to a balanced diet, proteins in the right amount will constantly enter the body. The need for amino acids increases with increasing muscle mass.
Therefore, athletes resort to supplements to achieve the desired effect, for example, during a diet. But before taking sports nutrition, you should consult a doctor, since a number of supplements are contraindicated for chronic diseases.