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Choosing the right amino acids

Choosing the right amino acids

Amino acids are the building blocks of proteins. Thereby, all protein sources contain amino acids. Depending on the source, some contain all the amino acids, including the essential amino acids: these are complete proteins. Milk proteins (whey, isolate, casein, hydrolyzate) are complete proteins. Plant proteins, on the other hand, do not contain all the amino acids. It is for this reason that a good vegetable protein always contains several sources (cereals and legumes, or several sources of cereals). Amino acids each have a particularity and a specific action on the body and the organism. Learn how to choose amino acids according to your goals.

Amino acids

The different categories of amino acids

Semi-essential amino acids

They can be synthesized by the body, but under certain conditions. Semi-essential amino acids must also be provided by food. Arginine, cysteine, glutamine, glycine, proline and tyrosine are the semi-essential amino acids.

Non-essential amino acids

The body knows how to make them itself. Alanine, asparagine, aspartate, glutamate and serine are non-essential amino acids.

How do amino acids work?

When we consume a protein, the digestive system dissects it during digestion in order to transform it into peptides and free amino acids. Peptides are the most assimilable amino acid sequences. But consumed in isolation, each amino acid has a property of its own. Here is the list of the main amino acids for muscle building, well-being, muscle definition and recovery :

BCAAs

In addition, BCAAs stimulate protein synthesis in the muscles even in the absence of physical exercise. The fact of preserving muscle tissue keeps your metabolism high and limits fat gain during periods of inactivity. They therefore support both muscle growth and the maintenance of mass during prolonged rest phases. Also, studies show that people with an additional BCAA intake in their diet have a lower fat percentage than others, more muscle and a better metabolism. A study of 4429 individuals, for example, showed that people who consumed BCAAs daily were thinner and had less risk of obesity compared to those who did not. Leucine is, according to the researchers, the determining amino acid for muscle definition, increasing energy expenditure and fat burning. Isoleucine and valine improve glucose tolerance, thereby optimizing basal metabolism. BCAAs delay fatigue and increase performance. Finally, BCAAs help minimize body aches and increase training frequency.

L-Methionine

It is a very powerful antioxidant. It helps to protect the body from oxidative stress and, above all, it protects the liver. Methionine also helps regulate cholesterol and thus contributes to good cardiovascular health.

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L-Lysine

Lysine is one of the most important amino acids for building muscle. The body needs it to absorb calcium, to produce antibodies and also the various hormones: growth hormone, insulin and testosterone. Lysine also participates in the synthesis of collagen, enzymes, in addition to contributing to the metabolism of carbohydrates and lipids.

L-Glutamine

Although not essential, glutamine is the most abundant amino acid in the body. It is also the first to be used during physical exertion. Bodybuilders and bodybuilders have an increased need for L-Glutamine not only to enhance muscle growth, but also for recovery and maintenance of the digestive and immune systems. Glutamine, in addition to improving muscle recovery, helps to buffer the build-up of lactic acid in the muscleswhich helps to basify the body.

L-Cysteine

It participates, with L-Methionine, in the synthesis of glutathione, the most powerful antioxidant. Thus, this amino acid is decisive in the protection of cells and for muscle recovery. L-Cysteine ​​is a very powerful hepato-protector. Also, cysteine ​​supports the immune system, protects the skin, hair and nails.

L-Arginine

She is one of nitric oxide precursors the most powerful. Thus, L-Arginine improves blood flow in the muscles and causes immense muscle congestion. But this vasodilation also makes it possible to better distribute the nutrients in the stressed muscles. But arginine is also a powerful protector of the liver, skin and cardiovascular system. Finally, this amino acid, consumed in the evening at bedtime, makes it possible to optimize growth hormone secretion.

L-Carnitine

L-Carnitine is a conditionally essential amino acid. She is very popular in the world of bodybuilding and bodybuilding competitions, because it has the ability to burn fat. Indeed, it transports the fatty acids into the mitochondria (energy cells of the cells), which transform them into energy.

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L-Glycine

It is a semi-essential amino acid, but it is very popular in the world of fitness for its multiple properties : glycine allows the synthesis of collagen, and thus participates in the strengthening of connective tissues and joints, but also of the skin. It is also a precursor of creatine and optimizes performance in all strength efforts. Finally, L-Glycine reinforces the production of growth hormone: more cell regeneration and better muscle recovery.

L-Tryptophan

It is the least abundant amino acid in the body. Yet he is the metabolic precursor of serotonin, the hormone of good humor and appetite regulation. Tryptophan supplementation helps regulate carbohydrate needs (we consume much less) and sleep (it allows restful sleep and acts as a natural antidepressant). Tryptophan is used by bodybuilders to cut sugar cravings and to help you fall asleep during periods of caloric restriction.

Find here the best BCAAs according to your goals.

Choosing the right amino acids

Looking to gain muscle

For muscle building and mass gain, the preferred amino acids are BCAAs, L-Glutamine, L-Arginine and L-Glycine.

Consume your BCAAs during and after your workout. If you have chosen them in tablets or capsules, take them before and after each session. Prefer the powdered versions to obtain a higher dosage and more efficiency.

Take yours glutamine (5g) in addition to your BCAAs after your bodybuilding sessions. Also take it in the evening at bedtime (10g).

Take yours arginine before each session, on an empty stomach. Ideally, 3g before and after each session will allow you to experience intense muscle congestion and increased performance: delayed muscle fatigue, lower lactic acid production. Taken after training, arginine will allow you to better capture the BCAAs and proteins that will be consumed later in the day.

Consume your wisteria (2g) after each workout and at bedtime for optimal results.

Looking to dry out, burn fat

For muscle definition, L-Carnitine is the most famous amino acid. L-Carnitine promotes the oxidation of fats, which it transports into the mitochondria to transform them into energy. Thus, L-Carnitine is also very famous in endurance sports, because the energy provided by fats is very long-lasting. Also, the L-leucine is a powerful fat burner. By delaying the onset of muscle fatigue, it allows you to prolong the effort and burn more calories. Finally, L-Tryptophan is also very effective for muscle definition, as it helps limit sugar cravings and promotes relaxation. People on a low carbohydrate diet have every interest in supplementing with tryptophan, since this amino acid reduces carbohydrate cravings and promotes sleep.

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Are you looking to improve your muscle recovery?

BCAAs are the first amino acids to consider for muscle recovery. Indeed, leucine, isoleucine and valine counter muscle catabolism and activate protein synthesis, in addition to improving carbohydrate metabolism. 5g before, during and after each session will allow you to optimize your recovery and your muscle building. Also, the L-Glutamine is very interesting for recovery because it counters catabolism, just like BCAAs. Also, glutamine is the main fuel for white blood cells and the digestive system. Consume 5g of glutamine after each session and 10g each evening at bedtime, to support your immune system, especially during seasonal changes or during preparation phases for competitions, where caloric intake is very low. Finally, the L-Glycine is a very interesting amino acid for recovery: not only is it a precursor of creatine which promotes the restoration of glycogen and facilitates recovery, but it is also a precursor of collagen, which strengthens the joints and all the connective tissues.

You seek to optimize each session

BCAA 8.1.1 HT from the Eiyolab brand is a formula concentrated in L-Leucine, at 8 portions for 1. This ratio of BCAAs in favor of leucine promotes rapid absorption of amino acidsvery useful during training sessions. BCAA 8.1.1 HT contains 1000mg of l-citrulline per serving, an amino acid precursor of NO (nitric oxide), a gas that dilates the walls of blood vessels. Acting as a volumizer during sessions, citrulline also exerts a buffering action in muscle fibers, where it participates in the neutralization of acids. Muscle fatigue is delayed, muscles are better irrigated and muscle recovery is optimized.

You seek to take care of your health

Focus on antioxidants. Methionine and cysteine ​​are two sulfur amino acids whose antioxidant action is well established. These two amino acids fight against free radicals and also protect the liver. methionine and cysteine make up most food supplements intended to protect the liver.

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