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Amino acids are the elements that make up proteins; they also play a role as transporters since they help store nutrients and are easily assimilated. There are about 20 amino acids, 8 of which are said to be "essential" because the body cannot produce them by itself.
The essential amino acids include: isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine and tryptophan. They must therefore be provided by the diet. The latter is not always sufficient to provide the right doses, so taking supplements may be recommended for bodybuilding practitioners.
The 8 essential amino acids :
Isoleucine is a branched amino acid easily assimilated and used by muscle tissue to produce energy. It plays a role in stabilizing sugar intake in the body and promotes faster repair of muscle tissue.
Leucine is a branched amino acid used as an energy source. It promotes muscle recovery by reducing the breakdown of muscle proteins. It also participates in the production of growth hormone, necessary for muscle mass gain.
Valine is a branched amino acid that participates in the development and coordination of muscles and serves as an additional source of energy. It rebalances nitrogen intake and helps repair tissues.
Lysine is necessary for protein synthesis and regulates the nitrogen balance. It participates in the transport of calcium and in the formation of collagen. It also allows the production of antibodies to prevent muscle injuries.
Methionine is an amino acid with recognized antioxidant properties. It has a detoxifying action for the liver and fights against the formation of fatty deposits.
Phenylalanine is the main precursor of tyrosine and helps reduce appetite. It increases alertness, regulates mood and decreases pain by increasing resistance.
Threonine is useful for the development of the immune system and participates in the formation of collagen and elastin.
Tryptophan is a precursor of serotonin, a mood hormone. It has a calming and relaxing role. It is useful for reducing appetite when dieting and is involved in muscle growth.
What are amino acids used for?
For metabolism, growth, recovery, endurance, heart or well-being, the role of amino acids varies according to the type of amino acid. Amino acids and proteins are very similar. Indeed, during digestion, proteins are broken down into amino acids, and are therefore easier to use for the synthesis of new muscle fibers.
What is the role of amino acids for muscle building?
Foods rich in amino acids are the same as those rich in proteins (meat, poultry, fish, eggs, dairy products ...). In food supplements, amino acids for bodybuilding are available in the form of capsules to swallow, liquid drink or powder to dilute.
Amino acids play a fundamental role in muscle development, especially during intense physical activity such as bodybuilding.
Why consume BCAA during the effort?
The BCAAs intervene in different processes during an effort. During a race, the body uses the BCAAs in the muscles to produce energy. Consuming BCAAs therefore helps to reduce this degradation. Consuming BCAAs during a long duration effort, also allows to minimize central fatigue and to reduce nervous fatigue.
The different types of amino acids
They gather in the same formula the non essential amino acids and the 8 essential amino acids (EAA) which compose the proteins. In the form of capsules, they make it possible to bring the good ratio to those which have more difficulty with the powders.
The isolated amino acids
L-glutamine is a non-essential amino acid, which means that the body is able to synthesize it alone. However, the reserves of this one can be impacted by an intense sports activity. It is the most abundant amino acid in muscle tissue, it helps to build muscle thanks to its anabolic and anti-catabolic properties.
Arginine is involved in protein synthesis. It is also a precursor of nitric oxide (NO) which has a vasodilator action, allowing the increase of blood flow to the muscle fibers. It is particularly recommended for strength training and muscle volume.
Tryptophan is an essential amino acid that is a metabolic precursor of serotonin and plays an essential role in the regulation of anxiety, mood, stress and sleep. It is often used to reduce appetite or moderate mood disorders.
BCAAs are essential amino acids (Leucine, Isoleucine and Valine) that promote muscle recovery and therefore muscle growth. They must be provided by food or supplements because the body is not able to synthesize them itself. Providing them in the form of supplements will thus prevent muscle breakdown and delay fatigue.